Meet Your Hormonal Besties: Protein, Fat, and Fibre
Ever feel like your meals just don't keep you full anymore? Maybe you're hungry an hour after eating, reaching for something sweet in the afternoon, or feeling completely drained by the middle of the day.
Sometimes, what you're eating - and how you're putting your meals together - can make a bigger difference than you realize.
And as we move through midlife and hormonal changes, things can feel especially different. Appetite, energy, muscle mass and the way we experience hunger and fullness can all change.
So let me introduce you to one of my favourite little nutrition shortcuts:
Protein, Fat & Fibre.
Or, as I like to think of it:
PFF is your BFF.
PFF stands for Protein, Fat and Fibre.
BFF, of course, stands for Best Friends Forever.
It's just a handy little reminder to look at your meal and see whether you've got a good combination of all three.
Not because these three nutrients are going to magically "balance your hormones" (wouldn't that be nice?), but because building meals around them can give your body a really solid nutritional foundation and can help meals feel more satisfying and support steadier energy throughout the day.
Why I like building meals this way
As we move through perimenopause and menopause, our bodies change. What worked for us in our 20s or 30s may not always leave us feeling quite as satisfied or energized as it once did.
That doesn't mean you need a complicated diet or a long list of foods you can and can't eat.
In fact, I'm much more interested in what we can add.
In a world where so much nutrition advice is about cutting things out, restricting, avoiding and counting, sometimes the easiest way to improve your meals is to add something rather than take something away.
That's where PFF comes in.
Protein: an important part of the meal
Protein helps support muscle mass, which becomes increasingly important as we get older. It also contributes to fullness and can make a meal more satisfying.
Think:
Eggs
Greek yogurt or cottage cheese
Chicken or turkey
Fish and seafood
Tofu or tempeh
Beans and lentils
Nuts and seeds
You don't need to make protein the star of every meal, and you certainly don't need to become obsessed with hitting some magical protein number.
Just make it part of the meal rather than an afterthought.
Fat: flavour and staying power
Fat got a pretty bad reputation for a long time, but it's an important part of a balanced diet.
Foods such as avocado, olive oil, nuts, seeds and fatty fish provide unsaturated fats along with other important nutrients. And let's be honest - fat also makes food taste better and can make a meal more satisfying.
Think about the difference between a salad with vegetables and a salad with vegetables, chicken, avocado and a good olive-oil-based dressing.
Same salad?
Not really.
Fibre: the one many of us miss
Fibre is found primarily in plant foods and is important for digestive health. It also contributes to fullness and is an important part of a healthy eating pattern.
Think:
Vegetables
Fruit
Berries
Beans and lentils
Whole grains
Nuts and seeds
Chia or ground flax
And here's the thing: you don't have to eat a giant bowl of kale to get more fibre.
A few small additions throughout the day can add up.
Put them together and you've got a better meal
This is where I think PFF gets really useful.
Instead of obsessing over calories, macros or whether your meal is "perfect", ask yourself three simple questions:
What's my protein?
Where's my fibre?
What source of fat is part of this meal?
That's it.
For example:
Breakfast:
Eggs + whole-grain toast + avocado + berries
Lunch:
Chicken + greens and colourful vegetables + chickpeas + olive-oil dressing
Dinner:
Salmon + roasted vegetables + quinoa + a drizzle of olive oil
Snack:
Greek yogurt + berries + walnuts
You don't need all three to be perfectly measured or calculated. You're simply looking for a meal that contains a good combination of protein, fibre-rich foods and healthy fats.
A few easy PFF additions
Sometimes the easiest way to improve your meals is to add something rather than take something away.
Try:
Add chia or ground flax to yogurt or oatmeal.
Add avocado to toast, eggs or a grain bowl.
Add nuts or seeds to a salad.
Add beans or lentils to soups, salads or bowls.
Pair fruit with Greek yogurt or a handful of nuts.
Add a protein source to a lunch that otherwise feels a little light.
Use olive oil, nuts, seeds or avocado to add satisfying fat to a meal.
These aren't rules. They're just ideas.
And that's the point.
We're adding nourishment, not creating another list of foods you "shouldn't" eat.
Start with one PFF meal
You don't need to overhaul your entire diet tomorrow.
Start with one meal a day.
Look at what you're already eating and ask yourself:
Where's my protein?
Where's my fibre?
Where's my fat?
Maybe breakfast needs a little more protein.
Maybe lunch isn't keeping you satisfied because it's mostly vegetables and crackers.
Maybe dinner is actually pretty good - you just need to stop overthinking it.
Small changes count.
And when you start building meals this way consistently, you're not trying to "fix" your hormones with food. You're giving your body the building blocks and nourishment it needs while supporting the basics that matter for energy, digestion, muscle and overall health.
That's why PFF is one of my favourite nutrition shortcuts.
Simple. Practical. And very easy to remember.
Protein. Fat. Fibre.
Your hormonal besties.
