Let’s Talk About Protein Without Making It Weird

I think it’s wild that protein has gone from being a boring macronutrient to a full-blown personality trait.

Now, don’t get me wrong, I know protein matters. But somewhere along the way, we decided that if some protein is good, then obsessive amounts of protein must be transcendent. Suddenly everyone’s competing in the Protein Games and the protein powder industry is basically printing money.

I’m not anti-protein at all. But I do feel the need to rebel against the culture where eating enough protein has become work. It’s tracked, measured, optimized, and as a result, kind of joyless.

But what if I told you that you probably don’t need to think about protein nearly as much as you think you do? And that the protein you actually need can come from foods you actually want to eat?

Photo by Towfiqu barbhuiya on Unsplash

Real talk about protein in midlife

Your body does need a bit more protein as you age, especially in menopause when you’re trying to hold onto muscle and strength. But “a bit more” doesn’t mean you have to turn every meal into a protein optimization puzzle.

In my book Eat to Thrive During Menopause, I use this metaphor: Think of your plate like a Broadway production. Some foods are the main characters and they’re carrying the show with 15 to 25 grams of protein per serving. Things like a chicken breast, a bowl of Greek yogurt, a cup of edamame, or a piece of salmon or meat. Then you’ve got supporting roles, foods with 5 to 15 grams such as eggs, beans, cheese, or nuts. And finally, your ensemble cast , the smaller contributions that still matter, like the 4 grams of protein in 1/2 cup of oats.

The goal? Build a plate with one or two main characters, or a combination of supporting roles and the ensemble case. Voila, you’ve hit your protein sweet spot without having to count, measure or track anything!

The real magic isn’t in hitting some magic number. It’s in choosing food that you enjoy the taste of, that help you feel full and satisfied, and that don’t require a spreadsheet to enjoy.

Here’s a new recipe that will be on repeat in our kitchen!

On the menu: Creamy White Bean and Lemon Pasta (makes 6 servings)

One serving gives you about 20 grams of protein, 7 grams of fiber, and lots of easy weeknight food joy. Please don’t judge me on the basis of my food photography skills. I know my strengths, and food styling isn’t one of them.

• 2 tablespoons (30 ml) extra-virgin olive oil

• 1 medium yellow onion, diced

• 2 cloves garlic, chopped

• 1 (15.5 ounce / 440g) can any white bean (I used Cannellini beans)

• 1 cup (250 ml) chicken or vegetable broth

• 1 pound (500g) pasta (I used mezzi paccheri but rigatoni would work too)

• 1 small lemon, juiced and zested

• ½ cup (50g) grated Parmesan cheese

Instructions:

1. Heat the oil in a large pot over medium heat. Add the onion and cook, stirring frequently, until golden brown, about 5 minutes. If you have time to lower the heat and let the onions caramelize a bit, please do. Add the garlic and cook just until fragrant.

2. Add the beans and stock and bring to a simmer. Reduce the heat to medium-low and cook, stirring occasionally for about 10 minutes. Season with salt, then remove from the heat and set aside.

3. Meanwhile, bring a large pot of water to a boil. Add the pasta and cook until just al dente, about 8 minutes. Before draining, scoop out 1 cup (240 ml) of the pasta cooking water and save for the sauce. Drain the pasta and return it to the pot.

4. Blend the sauce with ½ cup of the pasta water and lemon juice using an immersion blender until it’s nice and smooth.

5. Pour the sauce over your cooked pasta and stir until the pasta is evenly coated with sauce.

6. Top with parmesan and lemon zest before serving. Enjoy!

So here’s to making menopause nutrition feel easy!