By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 26 Recap
Ever feel like hitting your nutrition goals is harder than it should be? You’re definitely not alone. The good news? It doesn’t have to be complicated. With a few simple food adds and swaps, you can lay the foundation for better energy, balanced hormones, and improved overall health—without overthinking it.
And while supplements have their place, today we’re focusing on just how far you can get with food alone.
The Three Nutritional Foundations
When I work with clients, I emphasize three pillars of nutrition:
- 25–30g of high-quality protein per meal
- 25g of fiber daily
- Healthy fats on every plate
Simple to say, but often tricky to put into practice. Let’s break it down into quick, doable hacks you can start using today.
Protein: The Bricks of Your Body
If your body were a house, protein would be the bricks—building and repairing hair, skin, muscles, bones, and organs.
Easy Ways to Hit Your Protein Goals
- Meat & fish: Palm-sized portion (4–5 oz) = ~30g protein.
- Eggs: 6g each. Pair with other protein foods for a boost.
- Cottage cheese & Greek yogurt: ½ cup = ~12g protein.
- Nuts & seeds: A handful = ~7g protein.
- Beans & legumes: 1 cup lentils, chickpeas, or black beans = ~17g protein.
- Soy options: 1 cup edamame = ~18–19g protein.
- Tofu or tempeh: Great meat-free base options.
Pro tip: Keep hard-boiled eggs, cottage cheese, or frozen edamame on hand for quick snacks.
Fiber: The Plumbing System
Fiber is your body’s plumbing—it keeps things moving, supports gut health, manages blood sugar, lowers cholesterol, and even helps with satiety and mood.
Simple Fiber Boosters
- Fruits & veggies: Whole (not just blended). Aim for 2–3 colors daily.
- Berries: 3–8g per cup.
- Avocado: ½ = ~5g fiber.
- Dense veggies: Broccoli, carrots, sweet potatoes pack more fiber than lighter ones like cucumber.
- Seeds: 2 tbsp chia = 10g fiber; 2 tbsp ground flax = 4g fiber.
- Frozen produce: Always have frozen berries, veggies, and edamame stocked.
Pro tip: Wash, chop, and keep fiber-rich foods visible in your fridge. If it’s ready to grab, you’re far more likely to eat it.
Healthy Fats: The Insulation and Wiring
In the “low-fat” era, many of us learned to fear fats. But healthy fats are essential—especially during perimenopause and menopause—for hormone health, brain function, and satiety.
Healthy Fat Staples
- Avocado: ½ counts as a serving.
- Olive oil: Drizzle on veggies, salads, or grain bowls.
- Nut butters: 2 tbsp on apple slices or celery.
- Nuts & seeds: A small handful daily.
- Fatty fish: Salmon or sardines 2–3x per week for omega-3s.
Pro tip: Think in everyday terms—two thumbs of fat at a meal, or a scoop/drizzle/sprinkle.
The Overlap (and Why It Helps You)
One of the best parts about focusing on protein, fiber, and fats is that many foods check multiple boxes. For example:
- Edamame = protein + fiber
- Nuts and seeds = protein + fat + fiber
- Avocado = fat + fiber
When you build meals around these foods, you automatically simplify the process.
Focus on Adding, Not Restricting
Here’s my favorite strategy: instead of obsessing over what you “can’t” have, layer in more of what your body needs. When you add protein, fiber, and healthy fats, you naturally crowd out less helpful foods.
Start small—sprinkle chia seeds into yogurt, swap chips for edamame, or add avocado to your salad. Notice how your energy, cravings, and mood shift when you do.
Final Thought
Nutrition doesn’t need to be complicated. Small, intentional adds and swaps can transform your meals, support your hormones, and help you feel more energized.
And if you still feel stuck, that’s where I come in. As a Certified Nutritional Therapy Practitioner, I help busy women create personalized, realistic strategies that actually work for their lifestyle.
But for now, just start with one swap from this list—and watch the difference it makes.
Listen to the Full Episode
Catch this conversation and more on Episode 26 of Inspired Wellness Podcast on your favorite podcast platform!
Listen to the full episode here on Apple or here on Spotify
Want more frequent tips and knowledge? Follow me on Instagram and Facebook @theinspiredwellnesscoach
Want to submit a question? Email me
And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.
DISCLAIMER
This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.
