There was a time when I used to open Instagram to relax. In that post-lunch, energy slump window, when I’d need a little pick-me-up before getting back to work, Insta was my go-to. A quick scroll through some home decor and fashion posts, maybe a fun meme or four, the discovery of a new book or recipe.
But now, opening Instagram just spikes my anxiety levels. From whether I’m hitting my daily protein quota, getting enough sleep, working out enough and also doing the right kind of workouts; to mindful parenting, having the right sort of career goals, nurturing my female friendships…my IG feed is relentless!
Of course, I’m rather good at the ostrich approach usually. Which is to say, just ignore all those people online telling you that you aren’t eating enough protein, nor getting enough sleep, and no, a gentle walk through the park does NOT count as a workout, and carry on as usual. I even tried doing that for a while – and still do a lot of it (selective listening is one of my favourite coping mechanisms!) – but the thing with the protein bit is, you can’t really ignore it beyond a point.
Why does protein suddenly matter so much after 40?
It begins creeping up on you in sneaky little ways. Feeling more tired than usual? Enough hair fall to weave a small rug? That dreaded brain fog? And weight woes – piles on real easy, but so hard to lose? In some cases, not getting enough protein may be part of the picture. Of course we can blame it all on perimenopause. I totally do (especially the brain fog, which my husband tells me I’ve had since I was 19, but the good thing about husbands is you can ignore them).
Turns out perimenopause and protein have their own little side gig going on too
While it’s never a good idea to ignore protein (not me, thinking of all those bowls of dal I dunked back into the serving bowl when Mom wasn’t looking), after you turn 40, it kind of becomes non-negotiable. Remember all those lovely hormonal changes perimenopause wreaks on our bodies? Well if you’re not getting enough protein, those changes are just going to hit you worse. We also begin to lose muscle mass as we age (not trying to summon your inner ostrich, but this is called sarcopenia)- another noticeable shift after turning 40. And muscle plays a critical role in a bunch of things like metabolism, bone health, hormonal balance, and blood sugar regulation.
As our estrogen levels decline in perimenopause, we need more protein to maintain muscle mass and bone density, and cope with the slowing metabolism, loss of strength and weight fluctuations that perimenopause so generously bestows us with.
So how much protein do Indian women in their 40s and above really need?
This is important because as per official sources like the ICMR and WHO, the recommended dietary allowance (RDA) is about 0.8 grams of protein per kilogram of body weight. That’s just the minimum required to prevent deficiency, however.
For women over 40, a more realistic range actually looks like this*:
- If you’re mostly sedentary: about 1 to 1.2 grams per kg of body weight
- If you walk regularly, do yoga, or light strength training: about 1.2- 1.5 grams per kg
- If you’re working towards fat loss: about 1.4-1.8 g/kg
- If you strength training seriously or have athletic goals: about 1.6-2 g/kg
So for many Indian women in their 40s, 1.2–1.5 g/kg/day is a more useful target than 0.8. And this is where things start to get interesting, because most of us are not even close!
(*Note: The higher ranges come from newer research and expert consensus on optimal health, muscle preservation, fat loss, exercise and aging; especially in middle aged and older adults. I’ve included the links below, if you’d like to read further)
Are Indian women actually getting enough protein?
For a recent work project in the functional foods category, I spoke to scores of women who confessed they’d felt scammed when they discovered how little protein things like dal and chhole have. A 150 ml bowl of cooked toor dal, for example, will give you about 7-9 gms of protein only. And if you weigh about 60gs and are looking for between 48-72 grams of protein per day, that adds up to a LOT of bowls of dal!
Think about a day of eating in a typical Indian home:
- Breakfast: Poha/ Upma/ Paratha
- Lunch: Roti/rice, sabzi, a bowl of dal
- Snack: Tea and biscuits
- Dinner: Often the same as lunch
It’s home cooked, familiar, comforting, but it’s also carb heavy and protein light. Even when we do eat protein, like dal, the quantity is often too small to meet our needs. So unless you’re consciously thinking about protein, it’s surprisingly easy to go through an entire day without getting enough.
So can you get enough protein in a typical, vegetarian Indian diet?
Yes, you can. And don’t worry, you don’t have to start downing supplements if you don’t want to. Here’s a simple way to look at it. Instead of thinking, ‘how do I get X grams of protein in a day’, and driving yourself stir crazy, think ‘where’s the protein in each meal?’ That can help you make easy protein upgrades to your everyday meals, instead of any drastic changes.
So what can you eat for a higher protein Indian breakfast?
For breakfast instead of just poha or paratha, try:
- Poha with peanuts and a bowl of curd
- Paneer paratha with a bowl of curd
- Besan or moong dal cheela with paneer stuffing, or mixed in the cheela batter
- Greek yoghurt with fruit and seeds
How can you add more protein to everyday Indian lunches and dinners?
For lunch and dinner, along with your roti, sabzi, dal:
- Ensure you’re including a protein source: dal, paneer, tofu or chicken or fish, if you eat non vegetarian food
- Slightly increase your protein portions and reduce excess carbs. For example swap your regular bowl of dal for a larger bowl, or eat 1.5 bowls instead of just one
- Include paneer or chana in your sabzi
- Add curd or buttermilk
What are some smarter high protein evening snacks?
For me personally, the evening snack was a game changer. I’m usually hungry at this time, and I’d been snacking on fruits and feeling rather chuffed that I wasn’t scarfing down something unhealthy like cookies or samosas. Until I realized my standard fruit and chai was adding zilch towards the daily protein quota. Here are some smarter options that can help you hit those protein goals:
- Boiled eggs (if you eat eggs)
- Roasted chana/ peanuts
- Greek yoghurt or a bowl of dahi
- Paneer cubes tossed in your fave spice blend
Does timing your protein intake actually matter?
Yes, it does. It’s all about timing, in life, as with protein. For all of us women in the middle, in our 40s and beyond, our bodies become a bit less efficient at stimulating muscle protein synthesis with age (it’s called anabolic resistance, sounds a bit like a Transformers villain I know, but it’s a thing) That means:
- Total daily protein matters more
- Spreading protein across meals matters more
So, instead of one protein-heavy dinner and low-protein breakfast/lunch, aim for roughly:
- 25–35 g protein per meal
- Spread out across 3 meals
What about protein powder? Do women over 40 really need protein powder?
This is one of the most commonly asked questions, and there’s no one-size-fits-all answer to this. You don’t need protein powders if you can meet your requirements through food. Protein powder is mainly a convenience tool. You can totally meet your daily protein needs through regular food if you:
- eat enough total protein,
- include protein at each meal,
- and are reasonably intentional about it.
However, protein powders can be helpful if your protein intake is really low or if you’re really struggling to get the amount of protein your body needs on a daily basis. If you do choose to use one, it’s worth paying attention to quality and ingredients.
So what’s the takeaway?
Coming back to the beginning as it were, your Insta feed, if it’s anything like mine, is probably full of calorie deficits, portion control, and eating mindfully. All of which are important and have their own place (especially the eating mindfully one!) But for us women in the middle, managing work, home, kids, perimenopause, it’s also important to start thinking about food in terms of strength, nourishment, and what our bodies actually need. Protein is a big part of that shift.
So if you’ve been feeling more tired than usual, or not quite like yourself, it might be worth taking a peek at what’s on your plate. Not with guilt, or restriction, but just with more awareness. Because sometimes, the difference between feeling depleted and feeling strong isn’t dramatic. It’s just a little more protein, consistently, over time.
A Few Questions Women Often Ask About Protein After 40
1. How do I know if I’m not eating enough protein?
Some common signs can include feeling unusually tired, increased hair fall, difficulty recovering after workouts, low muscle strength, frequent hunger, and struggling to stay full after meals. Of course, these symptoms can have many causes, so it’s always worth speaking with your doctor if something feels persistently “off.”
2. Is dal a good source of protein?
Yes, dal absolutely contributes to your protein intake. The issue is usually quantity. A single bowl of cooked dal contains some protein, but often not enough on its own to meet the higher needs many women have after 40. That’s why combining multiple protein sources across the day matters.
3. Can vegetarian Indian women get enough protein without supplements?
Yes, many women can meet their protein needs through food alone with a little intentional planning. Paneer, curd, Greek yoghurt, tofu, dals, legumes, besan, soy products, nuts, seeds, and eggs (if you eat them) can all help increase protein intake naturally.
4. Do women over 40 need more protein than younger women?
In many cases, yes. As we age, our bodies become less efficient at maintaining muscle mass. Hormonal changes during perimenopause and menopause can also increase the importance of protein for muscle, strength, metabolism, and bone health.
5. Is protein powder necessary after 40?
Not necessarily. Protein powders are mainly a convenience tool. If you’re able to meet your protein needs through regular meals, you may not need supplements at all. But for women struggling to get enough protein consistently, a good-quality protein powder can sometimes help bridge the gap.
6. What’s the easiest way to increase protein in an Indian diet?
Instead of overhauling your entire diet, start by asking one simple question at every meal: “Where’s the protein?” Small upgrades like adding curd to meals, increasing dal portions, including paneer or eggs, or choosing higher-protein snacks can make a meaningful difference over time.
A quick but important note
If you have kidney disease, liver disease, or other medical conditions, check with your doctor about your daily protein intake to arrive at a personalized goal that’s best for you. Also, if you’re pregnant, or nursing, consult your doctor about your protein requirements. Your body needs more protein during pregnancy and postpartum, for both mom and baby.
Want to read the research?
A number of sports nutrition and aging-related studies now support higher protein intake for active adults and women in midlife, especially for muscle preservation, strength, and healthy aging. And no, you do not need to read nutrition research papers to eat better. But if you’re curious (or enjoy going down wellness rabbit holes at midnight), here are a few useful starting points:
- A widely cited consensus statement published in the Journal of the International Society of Sports Nutrition on protein intake for exercise and body composition: International Society of Sports Nutrition Position Stand
- The joint position paper by the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine on nutrition and athletic performance: Nutrition and Athletic Performance Position Paper
- An important review paper discussing higher protein needs in older adults and healthy aging: Protein Requirements and Aging
- The ICMR and National Institute of Nutrition dietary guidelines for Indians