How to feel fuller for longer & avoid unhealthy snacks

As you reach your mid 30s and beyond, your body can start to feel a bit different than before, you might often feel low on energy, or find yourself reaching for a snack. I mean, who knew that getting older could come with a sudden craving for naps, and an even bigger battle with the waistband of our favourite jeans? But here's the thing: it’s not just about that extra glass of wine, or skipping a workout now and then. Our bodies are going through some real changes at this stage of life, especially when it comes to muscle, metabolism, and hormones. And our diet and exercise needs to adapt. But one of the quickest and simplest things you can do? Add more protein to your plate.

I used to think protein was just for bodybuilders and athletes, but turns out, it’s one of the most important nutrients we can focus on as we age. Not only does it help keep us full - goodbye mid-morning or afternoon cravings for crisps, or nutella on toast (my own previous go-to at precisely 3pm!) - it also supports our muscles, metabolism, and overall health. So let’s dive into why protein is a must for us ladies over 30, and I’ll share some great protein-packed foods and recipes that will keep you feeling satisfied and full throughout the day, including some options for dairy-free, vegetarian and vegan diets too.

Why We Need More Protein Now (and Not Just for the Gains)

Protein does so much more than just help us build muscle; it’s basically the unsung hero of our diets, especially as we age. After 30, our muscle mass naturally starts to decline, which means we burn fewer calories at rest, gain fat more easily, and often lose the strength we once had. Throw in the lovely hormonal changes of perimenopause and menopause, and you’ve got a recipe for body composition changes that nobody asked for, with muscle loss, slowed metabolism, and those stubborn pounds that can seem to show up overnight.

What we need is protein. Our bodies need it to maintain muscle, support our metabolism, keep our bones strong, and even help with mood and energy levels too. Experts now recommend that women over 35 get more protein than younger adults to maintain muscle mass and keep everything working as it should. Think of it as your secret weapon against those pesky aging symptoms. And let’s be honest, it’s also just a great way to stay full and stop reaching for that third (okay, maybe fourth) custard cream!

Changing Nutritional Needs: What’s Really Going On

As we get older, our bodies get a bit picky. We need more of the good stuff (like protein, calcium, vitamin D, and B vitamins) and less of the stuff that weighs us down. The downside? We don’t need as many calories as we used to. This means we have to be smart about our food choices, making sure every bite counts.

So, if you’re finding that you’re feeling tired, gaining weight (especially around the belly), or just not recovering from workouts like you used to, it could be that you’re not getting enough protein. It’s one of those sneaky things that can affect your energy, appetite, and body composition, but the good news is there are so many delicious ways to up your intake!

High-Protein Foods to Keep You Fuller for Longer

Here are some of my favourite, relatively ‘easy to find in the supermarket’ high-protein foods that are perfect for anyone, whether you’re a meat-lover, dairy-free, vegetarian, or fully plant-based:

1. Greek Yogurt (or Coconut Yogurt for Dairy-Free):

Greek yogurt is my secret weapon for breakfast or a quick snack, but if you’re dairy-free, coconut yogurt with added pea protein is a great alternative. Both options are creamy, satisfying, and keep you full for hours.

2. Eggs (or Tofu Scramble for Vegans):

Eggs are a quick and easy protein boost, but if you’re vegan, tofu scramble seasoned with turmeric and nutritional yeast is just as delicious. Add some veggies, and you’ve got a high-protein, satisfying meal any time of day.

3. Chicken Breast (or Tempeh for Plant-Based):

Chicken breast is a classic, lean protein, but tempeh is an amazing alternative for vegetarians and vegans. It’s got a firm texture, absorbs marinades beautifully, and packs a serious protein punch.

4. Salmon (or Hemp Seeds for Vegan Omega-3s):

Salmon is not only high in protein but also loaded with omega-3s, which are great for our hearts and brains. Not into fish? Sprinkle hemp seeds on your salad or smoothie for a vegan-friendly boost of protein and healthy fats.

5. Lentils and Chickpeas:

Whether you’re vegan, vegetarian, or just looking to mix it up, lentils and chickpeas are packed with protein and fibre too. They keep you full and satisfied, and there are so many ways to use them, from soups to salads, curries to wraps.

6. Quinoa:

This little grain (or technically, seed) is one of my favourites because it’s a complete protein, which is a fancy way of saying it has all the amino acids our bodies need. Plus, it’s gluten-free and works in so many dishes, from salads to hearty bowls.

7. Cottage Cheese (or Silken Tofu for Dairy-Free):

Cottage cheese pancakes are my new favourite for a quick protein snack, but if you’re avoiding dairy, silken tofu works just the same, and can also be blended into smoothies or sauce.

8. Nuts and Seeds:

Almonds, chia seeds, and pumpkin seeds are awesome for snacking or adding to recipes. They’re high in protein, healthy fats and fibre, which all help keep you full and satisfied for longer. I always have a mixed tub on hand to either sprinkle on salads, yoghurts, curries or pasta too.

5 Protein-Packed Recipes That Hit The Spot!

Here are a few of my favourite easy-to-make, high-protein recipes that work whether you follow a non-dairy, vegetarian, or fully plant-based diet.

1. Protein-Packed Smoothie Bowl (Dairy-Free, Vegan)

Ingredients:

- 1 cup coconut yogurt (with added pea protein)

- 1 scoop plant-based protein powder

- 1 tbsp chia seeds

- ½ cup mixed berries

- 1 tbsp almond butter

Instructions:

1. Blend the yogurt, protein powder, and chia seeds until smooth.

2. Top with berries and almond butter. Dig in!

2. Hearty Quinoa and Chickpea Salad (Vegan, Gluten-Free)

Ingredients:

- 1 cup cooked quinoa

- 1 cup canned chickpeas, rinsed

- 1 cucumber, chopped

- ½ red bell pepper, chopped

- ¼ cup chopped fresh herbs (parsley, cilantro, or mint)

- 2 tbsp olive oil

- Juice of 1 lemon

- Salt and pepper to taste

Instructions:

1. Mix all the ingredients in a large bowl.

2. Season with salt, pepper, and lemon juice. Toss well and enjoy!

3. Tempeh Stir-Fry (Vegan, Dairy-Free)

Ingredients:

- 1 package of tempeh, cubed

- 2 tbsp soy sauce or tamari

- 1 tbsp maple syrup

- 1 tbsp sesame oil

- 2 cups mixed veggies (broccoli, bell peppers, snap peas)

- 1 clove garlic, minced

Instructions:

1. Marinate the tempeh cubes in soy sauce, maple syrup, and garlic for 10 minutes.

2. Stir-fry veggies in sesame oil, then add tempeh and cook until golden. Serve over rice or quinoa.

4. Veggie-Packed Tofu Scramble (Vegan, Dairy-Free)

This tofu scramble is a fantastic plant-based alternative to eggs, loaded with protein and veggies to start your day right or serve as a quick, light dinner.

Ingredients:

- 1 block firm tofu, drained and crumbled

- 1 tbsp olive oil

- 1 small onion, diced

- 1 bell pepper, diced

- 1 cup baby spinach

- 1 tsp turmeric (for color and added health benefits)

- 1 tbsp nutritional yeast (optional, for a cheesy flavor)

- Salt and pepper to taste

- Fresh herbs for garnish (optional)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the diced onion and bell pepper, cooking until softened.

2. Add the crumbled tofu to the skillet, stirring well to combine with the veggies.

3. Sprinkle with turmeric, nutritional yeast, salt, and pepper. Cook for about 5-7 minutes, stirring occasionally.

4. Add the spinach and cook until wilted. Garnish with fresh herbs if desired and serve hot.

5. Creamy Lentil Curry (Vegan, Dairy-Free, Gluten-Free)

This lentil curry is rich, comforting, and packed with protein and fiber. It’s perfect for meal prepping or enjoying as a hearty weeknight dinner.

Ingredients:

- 1 cup dried green or brown lentils, rinsed

- 1 tbsp olive oil or coconut oil

- 1 onion, chopped

- 3 garlic cloves, minced

- 1 tbsp grated fresh ginger

- 1 tbsp curry powder

- 1 tsp cumin

- 1 can (14 oz) diced tomatoes

- 1 can (14 oz) coconut milk

- 2 cups vegetable broth

- Salt and pepper to taste

- Fresh cilantro for garnish (optional)

- Cooked rice or quinoa for serving

Instructions:

1. Heat oil in a large pot over medium heat. Add onion, garlic, and ginger, cooking until fragrant and softened.

2. Stir in the curry powder and cumin, cooking for another minute to release the spices’ flavors.

3. Add the lentils, diced tomatoes, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and let simmer for about 25-30 minutes or until lentils are tender and the curry has thickened.

4. Season with salt and pepper. Garnish with fresh cilantro and serve over rice or quinoa.

These recipes are not just about adding protein but also about enjoying delicious, wholesome meals that nourish your body and keep you feeling fantastic. Enjoy experimenting with these dishes and making them your own!

So ladies, it’s time to show protein some love! Making it a priority in your diet isn’t just about muscles or 'staying in shape', it’s about feeling good, keeping our energy up, and giving our bodies what they need to thrive and stay strong as we age. Whether you’re a fan of chicken, fish and eggs, or are all about the plant-based life, there are so many delicious ways to get more protein on your plate. So grab that Greek yogurt (or coconut yogurt!), toss some hemp seeds on your salad, and feel confident knowing you’re fueling your body with everything it needs to keep you full, happy, healthy and satisfied.

Remember, it’s not about perfection, it’s about progress, and every small change can make a big difference. Here’s to protein, and here’s to feeling our best, no matter our age!