Uploaded August 2026 | Updated September 2026, 4 days ago
If you're in your 40s, navigating perimenopause, and trying to figure out what eating high protein and high fiber actually looks like in real life, this one's for you. Today I'm sharing a full what I eat in a day, hitting 146g of protein and 33g of fiber with simple, whole food recipes that don't feel complicated or restrictive.
Recipes mentioned in this video:
🍳 GLP-1 Scramble
Full recipe is in my 3 High Protein + High Fiber Breakfasts video: youtu.be/QBPbhot7H9A
🥤 Strawberry Peanut Butter Protein Smoothie
1 cup water
1 cup ice
6 frozen strawberries
1/2 frozen banana
2 tsp vanilla extract
1 scoop vanilla whey protein isolate (I use Autumn Elle Nutrition)
1 1/2 tbsp peanut butter
1 tbsp chia seeds
1 tbsp ground flaxseed
1 tbsp cacao nibs
Blend all together & Enjoy!
🍗 One Pan Chicken, Rice & Veggie Bake (serves 4)
150g rice (I used brown, reduced from the original 200g for my family)
450g chicken breast, chopped
70g cheddar
50g parmesan
50g green pesto (sub red pesto, harissa, or tikka paste)
200g broccoli, Brussels sprouts, or cauliflower
300g cherry tomatoes (I used way more than this, use what you've got)
400ml bone broth or chicken stock (I used stock since I was out of bone broth)
Salt and pepper to taste
Method:
Rinse the rice and preheat oven to 375°F (190°C)
Combine everything except the cheese in an ovenproof dish and mix well
Top with cheddar and parmesan
Cover with foil and bake for 50 minutes
Uncover for the final 5 minutes for a crispy cheese finish
Let sit for 20 minutes so the rice absorbs the broth
This one is so customizable, swap the veggies for whatever you have on hand. Recipe adapted from @adamhoad_coaching on Instagram, such an easy, accessible meal idea, go check out his page for more.
Resources mentioned:
🌿 The 3-2-1 Challenge, my 8 week progressive overload strength program built for busy women: charlenetown.myflodesk.com/321challenge
💛 The Self Love Reset, my 2 week program to help you heal your relationship with yourself: charlenetown.com/self-love-reset
If you liked this video, give it a thumbs up and subscribe for more real, practical high protein recipes and healthy habits for this season of life.
#whatieatinaday #perimenopause #highproteinrecipes #highfiberrecipes #glp1friendly #womenover40 #healthyhabits #selflovejourney #selfloveandhealing
♥
PRODUCTS / RESOURCES:
💛 The Self Love Reset → charlenetown.com/self-love-reset
A 2 week (10 day) journey to help you break free from all-or-nothing thinking and finally feel at home in your body. Each day includes guided visualizations, meditations, and EFT tapping, plus daily yoga and pilates workouts and journal prompts to help you shift your self concept and become the woman you're working toward. No extremes, no starting over every Monday, just real, sustainable change.
🌿 The 3-2-1 Challenge → charlenetown.myflodesk.com/321challenge
An 8 week progressive overload strength training program built for the busy woman. Workouts are 30 minutes or less, with warm up and cool down videos and demo videos so you always know what to do. Do it with or without weights, at the gym, at home, or even on vacation. This is about bringing movement into your everyday life, not adding one more thing to dread.
🍽️ Empower Your Plate: High Protein Recipe eBook → charlenetown.myflodesk.com/empoweryourplaterecipebook
Craving meals that keep you full, energized, and satisfied, without a single "diet" recipe in sight? This eBook is packed with high protein recipes made for real life, real hunger, and real women who are done punishing their bodies to feel good.
♥
RELATED VIDEOS:
♥
FOLLOW ME ON:
INSTAGRAM - @charlenetown_
instagram.com/charlenetown_
LIKEtoKNOW.it page
https://www.liketoknow.it/stylebychar
Health & Mindset Coaching, Delicious Recipes & SO MUCH MORE!! 👇🏼
charlenetown.com
♥
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you new content each week!
DISCLAIMER: This video was not in any way sponsored.
♥
If you're in your 40s, navigating perimenopause, and trying to figure out what eating high protein and high fiber actually looks like in real life, this one's for you. Today I'm sharing a full what I eat in a day, hitting 146g of protein and 33g of fiber with simple, whole food recipes that don't feel complicated or restrictive.
Recipes mentioned in this video:
🍳 GLP-1 Scramble
Full recipe is in my 3 High Protein + High Fiber Breakfasts video: youtu.be/QBPbhot7H9A
🥤 Strawberry Peanut Butter Protein Smoothie
1 cup water
1 cup ice
6 frozen strawberries
1/2 frozen banana
2 tsp vanilla extract
1 scoop vanilla whey protein isolate (I use Autumn Elle Nutrition)
1 1/2 tbsp peanut butter
1 tbsp chia seeds
1 tbsp ground flaxseed
1 tbsp cacao nibs
Blend all together & Enjoy!
🍗 One Pan Chicken, Rice & Veggie Bake (serves 4)
150g rice (I used brown, reduced from the original 200g for my family)
450g chicken breast, chopped
70g cheddar
50g parmesan
50g green pesto (sub red pesto, harissa, or tikka paste)
200g broccoli, Brussels sprouts, or cauliflower
300g cherry tomatoes (I used way more than this, use what you've got)
400ml bone broth or chicken stock (I used stock since I was out of bone broth)
Salt and pepper to taste
Method:
Rinse the rice and preheat oven to 375°F (190°C)
Combine everything except the cheese in an ovenproof dish and mix well
Top with cheddar and parmesan
Cover with foil and bake for 50 minutes
Uncover for the final 5 minutes for a crispy cheese finish
Let sit for 20 minutes so the rice absorbs the broth
This one is so customizable, swap the veggies for whatever you have on hand. Recipe adapted from @adamhoad_coaching on Instagram, such an easy, accessible meal idea, go check out his page for more.
Resources mentioned:
🌿 The 3-2-1 Challenge, my 8 week progressive overload strength program built for busy women: charlenetown.myflodesk.com/321challenge
💛 The Self Love Reset, my 2 week program to help you heal your relationship with yourself: charlenetown.com/self-love-reset
If you liked this video, give it a thumbs up and subscribe for more real, practical high protein recipes and healthy habits for this season of life.
#whatieatinaday #perimenopause #highproteinrecipes #highfiberrecipes #glp1friendly #womenover40 #healthyhabits #selflovejourney #selfloveandhealing
♥
PRODUCTS / RESOURCES:
💛 The Self Love Reset → charlenetown.com/self-love-reset
A 2 week (10 day) journey to help you break free from all-or-nothing thinking and finally feel at home in your body. Each day includes guided visualizations, meditations, and EFT tapping, plus daily yoga and pilates workouts and journal prompts to help you shift your self concept and become the woman you're working toward. No extremes, no starting over every Monday, just real, sustainable change.
🌿 The 3-2-1 Challenge → charlenetown.myflodesk.com/321challenge
An 8 week progressive overload strength training program built for the busy woman. Workouts are 30 minutes or less, with warm up and cool down videos and demo videos so you always know what to do. Do it with or without weights, at the gym, at home, or even on vacation. This is about bringing movement into your everyday life, not adding one more thing to dread.
🍽️ Empower Your Plate: High Protein Recipe eBook → charlenetown.myflodesk.com/empoweryourplaterecipebook
Craving meals that keep you full, energized, and satisfied, without a single "diet" recipe in sight? This eBook is packed with high protein recipes made for real life, real hunger, and real women who are done punishing their bodies to feel good.
♥
RELATED VIDEOS:
♥
FOLLOW ME ON:
INSTAGRAM - @charlenetown_
instagram.com/charlenetown_
LIKEtoKNOW.it page
https://www.liketoknow.it/stylebychar
Health & Mindset Coaching, Delicious Recipes & SO MUCH MORE!! 👇🏼
charlenetown.com
♥
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you new content each week!
DISCLAIMER: This video was not in any way sponsored.
♥
