High-Protein High-Fiber Diet Benefits for Women Over 35
If you’ve hit your mid-30s+ and suddenly feel like your energy’s dipped, your jeans fit differently, or your cravings are stronger than ever – girl, you’re not alone. Sadly, our bodies go through real changes as we approach and move through our 30s and 40s, from hormone shifts to metabolism slow-downs to changes in muscle mass. It can be a recipe for disaster. But the good news is that a high protein high fiber diet benefits women over 35.
The food you eat will give you the power to feel better, stronger, and more energized! It all starts with eating more protein and fiber.
The Benefits of a High Protein, High Fiber Diet for Women Over 35
Body Composition: More Muscle, Less Fat (Yes, Please)
As we age, we naturally lose lean muscle mass — especially if we’re not actively working to maintain it. I’ve felt this shift so much over the past 5 years. Honestly it’s wild to me that I eat better than I ever have before and am doing more strength training, yet can still feel much softer than I ever have in my life. If you feel that way too, don’t panic… just keep reading!
The truth is that your muscle isn’t just for looks — it helps burn more calories at rest. Like 3 times as many calories compared to fat mass so it keeps your metabolism booming while also supporting your joints and bones.
Eating enough protein helps preserve and build that lean muscle, especially in combination with strength training (even just bodyweight or light weights!). Plus, protein helps you feel full and satisfied longer, reducing the urge to snack or overeat later. Protein also helps stabilize your blood sugar. Even if you don’t have diabetes, you can have shifts in your blood sugar that can cause unwanted sugar cravings!
Fiber, on the other hand, is your bestie for better digestion and it also works to keep your blood sugar stable. It slows down how fast food is broken down and absorbed, so you’re not riding the sugar-crash rollercoaster and snacking all day.
Fiber also supports your gut microbiome which can impact the good bacteria in your gut that helps feed your leptin hormones which helps with satiety. See? There are so many benefits to a high protein, high fiber diet for women over 35.
Energy That Lasts (Not the Jittery Kind)
Ever feel like you need a nap at 2 PM, even if you slept decently? That’s often from quick-burning carbs or sugar-heavy meals. A diet rich in protein and fiber gives your body steady fuel, helping you feel more mentally clear and physically energized.
Hormone and Gut Health Support
Your gut and hormones are BFFs. And guess what fiber feeds? The good bacteria in your gut! These little microbes help process estrogen and other hormones, reduce bloating, and support your mood and immune system.
If you’re looking for helpful probiotics for additional helpful gut bacteria, you can check out my favorite probiotic. Plus I have a 10% code (wholesome10) you can use to save 10% off your whole order!
Protein also plays a role in hormone production, especially key hormones like insulin and thyroid hormones that affect energy and metabolism.
How Much Protein and Fiber Do You Actually Need?
It varies by body type and activity level, but a general rule of thumb:
- Protein: Most women should aim for 25–30 grams per meal, though some may need even more.
- Fiber: Shoot for 25–35 grams daily, and drink plenty of water to keep things moving! This is really hard actually.
One huge piece of advice…. if you’re tracking meals, don’t obsess — just use these numbers as helpful guides and targets.
Real-Life Tips to Eat More Protein and Fiber (Without Overhauling Your Life)
1. Start Your Day Strong
Most women are under-eating protein at breakfast (if they eat it at all). Swap that plain toast or sugary cereal for:
- Greek yogurt + chia + berries
- Eggs with spinach and cottage cheese + apple
- Protein smoothie with flaxseed, berries, and a scoop of protein powder
2. Make Friends with Meal Prep
You don’t have to be a meal prep queen, but having a few prepped proteins (like grilled chicken, hard-boiled eggs, or canned beans) and fiber-packed sides (like roasted veggies, quinoa, or lentils) makes throwing meals together way easier.
I’ve got a few great recipes to help you get in more protein and fiber and bonus: they actually taste amazing!
High Protein Chicken Enchilada Skillet
One Pan Southwest Beef & Sweet Potato Skillet
3. Snack Smart
Ditch the empty-calorie crackers and go for protein/fiber combos:
- Apple + almond butter
- Turkey roll-ups + carrots
- Edamame – I love The Only Bean’s roasted edamame. It has both protein and fiber in it along with fun flavors and crunch.
- Cottage cheese + sliced peaches
4. Add, Don’t Restrict
Instead of focusing on cutting things out, think about adding protein and fiber in. This is where a lot of women get it wrong. More veggies, more legumes, more protein at each meal will help reduce the “junk” intake and give you the nutrients you need for a lean body. The crowd-out effect is real — the more nutrient-dense foods you eat, the less room there is for the stuff that doesn’t serve you.
A Word on Alcohol and Sugar…
Look, I love a seltzer in the summer or a decadent dessert just as much as anyone — but if you’re feeling blah, bloated, or stuck in your health goals, cutting back just a little on alcohol and added sugar can make a huge difference.
Alcohol disrupts your sleep, messes with your blood sugar, and adds stress to your liver (which already has enough on its plate). Same with processed sugar — it’s sneaky, addictive, and can tank your energy fast.
This doesn’t mean you need to go cold turkey. Try:
- Swapping wine for a mocktail or sparkling water a few nights a week
- Watching added sugars in coffee creamers, bars, and sauces
- Treating dessert like a conscious choice — not a daily default. Find a healthier alternative like mixing vanilla Greek yogurt with powdered peanut butter and adding a few chocolate chips.
Your body (and skin, and sleep, and mood!) will thank you.
Want Help Getting Started?
If all this sounds good but you’re like, “Where do I even begin?” — I got you.
I’ve put together a FREE 7-Day High Protein, High Fiber Meal Plan just for you — with easy, tasty recipes that won’t have you spending hours in the kitchen. It’s full of real-world ideas, grocery lists, and meals you’ll actually want to eat.
Get Your Dinners Planned!
If you want dinners that are high protein & fiber planned for you by a dietitian, you’re in luck! I’ve got a meal app Wholesome Meals Made Easy where I plan 7 family-friendly dinners for you every week. You can even send the grocery list straight to Instacart. Talk about easy!
Let’s fuel your body in a way that feels good — not restrictive, not overwhelming, just doable and supportive. You deserve to feel strong, energized, and confident at every stage of life.
Give some of these tips a try. There are so many benefits to a high protein, high fiber diet for women over 35. It really does make a difference!
