I’m with you.
I’m also trying to increase my protein and fibre intake. These are the buzzwords right now — but not for no reason. After 30, things shift. Energy dips feel sharper. Muscle tone changes. Digestion isn’t always as forgiving. And we’re also seeing something sobering: more young people are being diagnosed with bowel cancer than ever before. That has made a lot of women, myself included, pay closer attention to fibre.
The numbers sound big.
100g of protein.
30g of fibre.
But what does that actually look like in real food?
Here’s a practical, balanced example of a full day.
Breakfast (30g protein, 8–10g fibre)
• ¾ cup Greek yogurt
• 2 eggs
• ½ cup berries
• 1 tablespoon chia seeds
That’s it. No powders required. The yogurt and eggs anchor your protein early in the day, which helps stabilise blood sugar. The berries and chia quietly build fibre without turning breakfast into a bowl of bran.
A common mistake? Starting the day with toast and coffee. That might give you 6–8g of protein — not 30.
Lunch (35–40g protein, 8–10g fibre)
• 5 oz grilled chicken
• ½ cup white beans
• Mixed greens
• Cherry tomatoes
• Olive oil + lemon
This is where the 5 oz rule matters. Most women under-portion protein. A palm-sized piece of chicken is closer to 3 oz, not 5.
The beans do double duty — extra protein and meaningful fibre. White beans are especially easy to digest and work well in salads and bowls.
Snack (15–20g protein, 4–6g fibre)
• Cottage cheese (¾ cup)
• Apple slices
• A sprinkle of ground flax
Simple. No protein bar required. Pairing protein with fruit slows digestion and keeps energy steady.
Dinner (30–35g protein, 6–8g fibre)
• 5 oz salmon or lean beef
• Roasted sweet potato
• Steamed broccoli
Again — protein portion matters. Five ounces cooked per adult is a solid baseline. Sweet potato and broccoli quietly bring fibre into the day without feeling extreme.
Total for the Day
Protein: ~105–120g
Fibre: ~28–32g
No extremes.
No “diet” foods.
No cutting carbs.
Just intentional structure.
Why This Matters After 30
Protein supports muscle mass, and we naturally begin losing muscle in our 30s if we don’t prioritise it. That affects metabolism, strength, and even bone health long term.
Fibre supports digestion, blood sugar stability, and gut health. It’s also strongly linked to reduced risk of colorectal issues — and with younger adults increasingly being diagnosed with bowel cancer, fibre intake is no longer something to ignore.
The average woman eats around 15g of fibre per day. The recommendation is closer to 25g minimum, and many experts now encourage 30g for optimal gut health.
The Simple Pattern I Follow
• 30g protein at breakfast
• 5 oz protein at lunch
• 5 oz protein at dinner
• One protein-forward snack
• Fibre included at every meal
Once you see it laid out, it’s not complicated. It’s just consistent.
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