Meet Your Hormonal Besties: Protein, Fat, and Fiber
Ever feel like your meals just don’t keep you full anymore? Like you’re hungry an hour after eating or totally drained halfway through the day? It’s not your imagination - your hormones might be trying to tell you something.
Let me introduce you to my favorite power trio: Protein, Fat, and Fiber - or, as I like to call them, PFF is your BFF. (Best Friend Forever!)
These three nutrients are like the dream team for stabilizing energy, balancing your hormones, and reducing that burned-out feeling. The best part? They’re easy to incorporate into meals with just a little planning.
Why PFF Meals Are Hormone Heroes
If you’re going through hormonal transitions – whether it’s adrenal dysfunction, perimenopause, or menopause – your body needs extra love. Here’s how PFF helps:
Protein supports lean muscle mass, which naturally declines as we age. It also keeps you feeling full and your blood sugar steady.
Healthy fats (think avocado, nuts, or olive oil) are the building blocks of key hormones like cortisol and progesterone, helping to reduce inflammation and balance mood.
Fiber aids digestion, stabilizes blood sugar, and helps eliminate excess estrogen, which can contribute to hot flashes and mood swings.
When you combine these three, you give your body the tools it needs to feel balanced, energized, and resilient.
Quick, PFF-Friendly Meal Ideas for Busy Women
I know you’re juggling a million things - work, family, errands - and don’t have hours to spend in the kitchen. So here are some of my favorite PFF-friendly meal ideas:
Breakfast: Greek yogurt or chia pudding topped with berries, nuts, and a drizzle of almond butter.
Lunch: A hearty salad with grilled chicken, avocado slices, and a sprinkle of seeds like pumpkin or sunflower.
Dinner: Baked salmon with a side of roasted Brussels sprouts and quinoa.
Snacks: Hard-boiled eggs with veggie sticks, or a handful of trail mix (bonus points for unsweetened dried fruit and raw nuts).
Easy Swaps to Add PFF to Your Day
Here are a few quick swaps to start sneaking in more PFF into your routine:
Swap cereal for oatmeal with chia seeds and almond butter.
Replace crackers with raw veggies and hummus.
Opt for a piece of dark chocolate with walnuts instead of sugary desserts.
Add a slice of avocado to your toast or eggs in the morning.
Keep roasted chickpeas or boiled eggs handy for an easy protein snack.
Your Challenge
Let’s start small - focus on building one PFF meal each day.
Add chia seeds or avocado to your breakfast for a fiber and fat boost.
Prep an easy protein snack (like boiled eggs or turkey rolls) for busy days.
Not sure where to start? I’d love to help! Send me an email here: Email Nicole
Need More Guidance? Let’s Chat!
Feeling overwhelmed about where to begin? Sometimes all it takes is a conversation to set you on the right path. Book a free Discovery Call with me, and let’s chat about your health goals, your current struggles, and how we can work together to get you feeling like yourself again.
Click here to book your call and take the first step toward balanced energy and happy hormones.
Take it from me - making PFF your BFF is a game-changer for your hormones and your energy levels. You deserve to feel amazing every day, and it all starts with what’s on your plate.
