High-Fibre, High-Protein Diet for Women Over 40 (+ My Blueberry Smoothie Recipe)
If you’re a woman in your 40s, you may have noticed it’s suddenly harder to lose weight, keep muscle, and maintain energy. I’ve been there — and honestly, I was shocked at how easy it is to under nourish and undereat without even realising it.
When I started tracking my meals, I saw a clear pattern: I was nowhere near my protein goals. I was eating healthy foods, but not enough of the right balance of macronutrients to support fat loss, muscle maintenance, and energy.
Here’s why high-protein, high-fibre eating has been a game-changer for me, especially in this stage of life.
Why High Protein is Essential for Women Over 40
Preserves Lean Muscle – After 40, muscle loss happens faster. Protein helps protect muscle mass, which boosts metabolism and supports strength.
Increases Satiety – High-protein meals keep you fuller for longer, making it easier to stick to a calorie deficit without feeling deprived.
Supports Recovery – If you’re lifting weights or exercising, protein helps repair and rebuild muscles
How I Hit My Protein Goals (Even Without Eating Big Meals)
I’m not a big eater, and with my chronic Achalasia, some protein sources like egg whites, omelettes, and quiches just don’t work for me. Without protein powder, I’d struggle to reach my daily target.
After trying several brands, my favourite is Thrive Vanilla Protein Powder. It has minimal aftertaste, blends beautifully into smoothies, and works perfectly in baking.
I also add it to waffles and stir it through yogurt for a quick snack or breakfast.
Why Fibre Matters for Hormone Balance & Weight Management
When I want to give my smoothies (or baking) an extra fibre boost, I often add psyllium husk.
Psyllium husk is a natural soluble fibre. Once it’s mixed with liquid, it forms a gel-like texture, which helps:
Improve digestion and support regularity
Feed healthy gut bacteria
Stabilise blood sugar
Increase satiety for weight loss
Psyllium is a more concentrated source of fibre than for example chia seeds or flaxseeds (although they are also excellent source of fibre) A small amount (½–1 tsp) adds a big fibre boost with minimal calories, making it perfect for weight management. But it’s still important to get a variety of fibre from fruits, vegetables, legumes, nuts, seeds, and whole grains.
Tip: Always drink extra water when using psyllium husk, as it absorbs a lot of liquid..
My Blueberry Protein Smoothie Secret Ingredient
No matter what smoothie I make, I always add a squeeze of lemon juice and a dash of vanilla.
Lemon brightens the flavour and adds a vitamin C boost.
Vanilla makes it taste like dessert.
Final Thought: Ladies, it’s time to fuel our bodies with intention. A high-protein, high-fibre diet can transform the way you feel, look, and move — no matter your age.
Hope you try this recipe and let me know what you think.
High-fibre, high-protein blueberry smoothie. Delicious and filling for quick mornings.
Scale
Ingredients
1 cup frozen blueberries 2 scoops protein powder, I use phytopro 2 tsp psyllium husk 1 cupbuttanutt almond milk ½ cup yogurt 1 tsp vanilla
Juice of one lemon 1 tsp peanut butter (totally optional, but it helps camouflage any not-so-nice flavours)
Instructions
Add all ingredients to a blender, blend until smooth.
Drink straight away because the psyllium husk do thicken quickly.
Hi, I'm Ankie! Welcome to Wooden Spoon Kitchen, my pantry of life, love and health where we constantly stir laughter, learning, eating and cooking together!
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