Trying to “eat more protein,” but get stuck at snack time? I love talking about snacks as this is one place where, for most women, can have a lot of easy wins. (or is the place that is letting you down the most right now)
Ok, so you have probably heard that a higher-protein way of eating can help with weight management in perimenopause and postmenopause while also smoothing brain fog, cravings, energy dips, and recovery.
True.... BUT not all high-protein diets are created equal.
You can still eat a high-protein, sh*t diet if most of it is ultra-processed, sugary, or low in fibre and micronutrients.
I want to give you the run down, some boundaries on what mkes a good high protein snack as well as give you some examples. Let's start with the basics....
The basics: what makes a good high-protein snack?
1) As minimally processed as possible
First up, this may seem simple - but if you allow this simple boundary to sink in, you will be profoundly better off AND it will cut out alot of noise of "is this good for me?"
To check-in, if its not in a package... your good to go... if it does have a package, take a look at ingredients list... you firstly looking for 1. a short list of ingredients. and asking if the ingredients are mosly "Real foods"... Ingredients you recognise as foods.
A “high protein” claim on the front doesn’t mean it’s quality on the back.
2) Label literacy (quick checks)
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Protein density: Aim for ~≥10 g protein per 100 g (or ≥8 g per 100 ml for liquids like high-protein yoghurt/kefir/soy).
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Sugar: Aim for ≤5 g sugar per 100 g for everyday options (yoghurts vary wildly—some are ~15 g/100 g sugar while others are 4–5 g/100 g).
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Fibre: Prefer options with ≥3 g fibre per serve or add fruit/seeds/veg to hit it.
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Sodium: Jerky/crackers can be salty.... make sure you balance the day.
3) Snack purpose
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Between meals: steadies appetite → target 15–25 g protein + fibre.
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Pre-training (60–90 min): add a slow carb (fruit/oats/crackers).
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Post-training (within 30 min): hit 20–30 g protein + carbs to refill glycogen.
4) Protein quality
Dairy/whey/soy/eggs/fish → complete amino acids (incl. leucine for muscle). Plants still win when combined (soy, legumes, grains, seeds).
10 high-protein snacks (with exact amounts)
Protein counts are approximate; brands vary. All are gluten-free as listed (check cracker/jerky labels). Use lactose-free yoghurt/cottage cheese if needed.
1) High-protein yoghurt bowl
150g high-protein yoghurt + 1 tbsp seeds (flax or hemp my fav.) + berries
Protein: ~18g g (yoghurt ≈15 g; seeds ≈3 g)
Fibre boost: berries + flax = hormone-smart fibre and lignans.
2) Cottage cheese, lemon, herbs & seeds
150 g cottage cheese + 1 tsp olive oil + lemon juice + mixed herbs + 1 tbsp sunflower or pumpkin seeds
Protein: ~20 g
Pro tip: scoop into mini capsicum boats or cucumber rounds for crunch + veg.
3) Kefir smoothie (berries + flax)
300 ml kefir + ½ cup berries + 1 tbsp ground flaxseed + ice
Protein: ~13–15 g (kefir ≈10–11 g; flax ≈2–3 g)
Make it 20 g: add 100 g high-protein yoghurt or ½ scoop whey/soy isolate.
4) Edamame beans (steamed)
1 cup cooked edamame (no shells) + sea salt/chilli flakes
Protein: ~17 g
Why it works: complete plant protein + fibre + magnesium.
5) Roasted chickpeas
¾ cup roasted chickpeas (≈120 g cooked) with paprika/garlic
Protein: ~11–13 g
Fibre: ~8–10 g depending on brand/roast.
6) Tofu snack cubes
150 g firm tofu, pan-seared in tamari + sesame, cooled
Protein: ~18–20 g
Add-ons: sesame seeds or a side of cherry tomatoes/veg sticks.
7) Tuna on rice crackers
1 × 95 g tin tuna (spring water) + 4–5 rice crackers + squeeze lemon
Protein: ~20–22 g
Upgrade: add avocado slices or a smear of cottage cheese for extra taste.
8) Turkey rolls with veg & hummus
100 g turkey breast slices + 2 tbsp hummus wrapped around veg sticks (carrot/cucumber/celery)
Protein: ~24–26 g
Nice touch: sprinkle with dukkah or everything-bagel seasoning.
9) Trail mix + jerky combo
30 g beef/soy jerky + 30 g mixed nuts
Protein: ~15–17 g (jerky ≈9–12 g; nuts ≈5–6 g)
Note: check sodium; choose minimally sweetened jerky.
10) Soy iced latte (yes, this counts)
400 ml calcium-fortified soy milk + double espresso over ice
Protein: ~12–14 g (choose soy ≈3–3.5 g/100 ml)
Make it 20 g: pair with edamame or add 20 g soy/whey isolate.
Quick FAQ for midlife women
How much protein per snack?
Aim for 15–25 g. If your meals hit ~30–40 g protein, one- two 15–20 g snacks help you easily reach 1.6–2.0 g/kg/day (a range linked to better body composition and recovery in perimenopause and postmenopause)
Do I need dairy?
No. You can hit targets with soy, tofu/tempeh, edamame, legumes, eggs, fish, meat, protein isolates. If using plant-only snacks, combine sources or choose soy for a complete amino profile.
What about fibre for hormones?
Shoot for 30–40 g/day. Fibre supports gut health and helps your body process estrogen metabolites. Add berries, flax/chia, veg sticks, or chickpeas to protein anchors.
Can protein bars fit?
Sometimes. Use the label rules: ≥10 g protein/100 g, ≤5 g sugar/100 g, decent fibre, and ingredients you recognise. Many bars are candy in disguise.
How to build your own (STAC snack builder)
Selection: pick a protein anchor (yoghurt, cottage cheese, tuna, tofu, turkey, edamame).
Timing: place snacks between meals or around training.
Amount: 15–25 g protein + 3–6 g fibre.
Combination: add colour (fruit/veg) + smart fats (seeds/nuts/olive oil) for satiety.
Save this list
When in doubt, put together a protein anchor + a plant + a pinch of seeds. That’s a midlife-friendly snack that actually moves the needle on appetite, muscle, mood and metabolic steadiness.
