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Protein + Fiber: The Missing Link in Your Wellness Routine

If you’ve been doing “all the right things” but still feel stuck—low energy, constant cravings, or not seeing progress—there’s a chance you’re missing two foundational pieces:


Protein and fiber.


These two nutrients play a huge role in everything from metabolism and hormone balance to digestion and satiety. And the truth is, most women aren’t getting enough of either.


Let’s break it down simply.


How Much Protein Do You Actually Need?


Baseline recommendation:You should be consuming a minimum of 0.75x your ideal body weight in grams of protein per day.


Optimal goal:Aim for 100% of your ideal body weight in grams.


Example:

If you currently weigh 150 lbs but your goal weight is 120 lbs:

  • Minimum: 0.75 × 120 = 90g protein/day

  • Goal: 120g protein/day

Why this matters:

  • Supports muscle repair/growth

  • Helps regulate hunger and cravings

  • Boosts metabolism

How Much Fiber Do Women Need?


Recommendation:For women, shoot for 25–30 grams of fiber per day.


Why fiber matters:

  • Supports gut health and digestion

  • Leaves you feeling full for longer

  • Helps lower cholesterol levels

High-Protein Foods to Add In

If hitting your protein goal feels overwhelming, start by building your meals around these:


Animal-Based Protein

  • Chicken breast

  • Ground turkey

  • Eggs

  • Greek yogurt

  • Cottage cheese

  • Salmon

  • Lean beef

Plant-Based Protein

  • Lentils

  • Chickpeas

  • Black beans

  • Tofu

Easy Add-Ons

  • Protein powder (great for shakes)

  • Protein bars (watch ingredients)

High-Fiber Foods to Add In

Fiber doesn’t have to be complicated—just focus on whole, plant-based foods.


Fruits

  • Raspberries

  • Apples

  • Pears

Vegetables

  • Broccoli

  • Brussels sprouts

  • Boiled sweet corn

  • Boiled green peas

Whole Grains

  • Air-popped popcorn

  • Quinoa

  • Brown rice

Legumes

  • Lentils

  • Black beans

  • Chickpeas

Simple Ways to Hit Your Goals

You don’t need to overhaul your entire routine overnight. Start here:

  • Add a protein source to every meal

  • Include a fruit or vegetable at every meal

  • Swap low-fiber carbs for whole food options

  • Start your day with a protein-rich breakfast

  • Add a protein shake if needed to fill gaps

Final Thoughts

If you feel stuck in your wellness journey, it’s not always about doing more—it’s about doing the right things consistently.


Protein and fiber are two of the most powerful tools you can use to:

  • Fuel your body

  • Support your metabolism

  • Finally feel in control of your nutrition

Small changes add up. Start with one meal, one habit, one choice at a time.


Happy fueling!

Amber Dabney Smith

Your Hope Dealer


 
 
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