According to Women’s Health, another food to prioritize during menopause is protein. Sabat adds that protein is essential for bone health, hormone production, muscle health, and weight management, all of which can be affected during menopause. Sabat recommends focusing on lean meats that offer high-quality protein like chicken, fish, lean beef, and turkey. “They provide essential amino acids necessary for hormone production and muscle maintenance.” Plant-based protein options include foods like beans, lentils, and tofu. You can also look for plant-based protein supplements made of brown rice protein, pea protein, or pumpkin seed protein.