What should I eat for breakfast during perimenopause?

What should I eat for breakfast during perimenopause?

MenoLabs News | Fri, Sep 10, 2021

Morning always seems to be such a rush, where there is barely any time for coffee, if that’s your jam.  Taking time to enjoy a healthy breakfast can seem like another task for the day and many people just skip it.  But having breakfast can really set the nutrition standard for the rest of your day and jumpstart your metabolism.  

Happy Fiber

Did you know?:

Breakfast literally is saying that you are breaking from your overnight fast.  Yes, while you sleep, you are essentially fasting for 6-8 hours (depending on how long you sleep and your last meal before bed:).  If you’re like many other women out there, this is the only time you can “fast” without getting hangry, and that’s OK! As women age, our bodies need fewer calories, but if our microbiomes are out of whack, those bacteria that make us crave sugars and other unhealthy foods will still tell us to eat. By jump-starting your day with a healthy breakfast, you’ll also be feeding the right bacteria in your gut microbiome, and over time, the “hangries” won’t be so bad. 

You need to start your day with foods that will benefit your body for the rest of the day.  At mid-life your body needs more foods that can help you through your peri/menopause experience.  A new study from Ohio University, published in the Journal Proceedings of the Nutrition of Society, shows that if you are skipping breakfast you are missing out on major nutrients like calcium, Vitamin C, and fiber that you might not get from your meals for the rest of the day! 

Benefits of eating breakfast:

-It helps with your energy for the rest of the day.

-It helps your memory, hello brain fog:)

-It will help you make better eating decisions the rest of the day.

-It keeps your blood sugar stable throughout the day.

The breakfast equation.

If you’re a woman in peri/menopause, there is a simple breakfast formula to help increase your metabolic rate, fill you up, and keep you feeling fuller longer.  

Protein + Fiber + Calcium = well rounded breakfast for peri/menopause 

What is protein?

Protein is a macronutrient. It is one of the three nutrients found in food that the body needs in large amounts. Protein can help increase metabolism and can make you feel fuller longer which helps during peri/menopause when appetites start to increase.  

A few examples of protein for breakfast include: almond butter, eggs, tofu, and beans.

What is fiber?

Fiber is mostly indigestible material in food (such as legumes, whole grains, and vegetables) that stimulates the intestine to digest, and promotes elimination of waste from the large intestine. Fiber also helps stabilize your blood sugar and controls cravings.  

A few examples of fiber for breakfast include: spinach, our Happy Fiber supplement, avocados, blackberries, pumpkins seeds, and quinoa.  


What is calcium?

Calcium is a mineral found in many foods.  The body needs calcium to maintain strong bones and to carry out many important functions.  During peri/menopause calcium is essential to help with bone loss during midlife.  

A few examples of calcium for breakfast include: greek yogurt, kale, fish, dried figs, and papaya.  

Start your day right with these type of foods:


Eggs: Another overnight prep hack: Make a boiled egg that is easy to eat on the go.

Tofu: There’s nothing like a tofu scramble! It’s easy and delicious.

Berries: Blackberries have the most antioxidants, but mix it up and have fun.

Variety of Nuts: Add nuts to any combination of breakfast foods you eat.  Each nut has a varied nutrient benefit.  Check out our app for an article on those benefits. 

Ground Flaxseeds: Add to any cereal or smoothie you have for breakfast to help reduce risk of heart disease, cancer, stroke and diabetes.  

Oatmeal: Overnight oats, regular oats, smoothie, breakfast bars - the options are endless.

Yam or Sweet Potato: Who says these delicious root vegetables are only for lunch and dinner?  Yams contain great fiber and some calcium.  They may also reduce inflammation, control blood sugar and improve digestive health and cholesterol levels. 

Greek Yogurt: A great way to add protein to any meal you have, just make sure there is no sugar added!

Easy does it:

The easiest and most powerful option to jumpstart your breakfast routine is overnight oats.  It’s easy to make and with all the combinations you can use to make it more exciting, you’ll never get bored with it!  Here is a basic base to start with:

½ cup of sprouted oats

1 cup unsweetened vanilla almond milk

1 tbsp chia seeds

1 tbsp ground flax seeds

1 tbsp hemp seeds

Don’t forget to add a tbsp of nut butter, ¼ cup of unsweetened greek yogurt, and some berries to the overnight oats the next day to complete the meal!  

Here are a few more delicious breakfast options to start you off:
  • A baked yam, greek yogurt, homemade granola, topped with a drizzle of honey.
  • Cauliflower wrap and eggs scrambled with spinach and garlic, cilantro, and hummus.
  • Smoked Salmon Breakfast Bowl.  You create the combo with quinoa, eggs, and your favorite vegetables to start the day.  Don’t forget a few slices of avocado or a healthy fat!  
  • Breakfast Green Smoothie is an easy way to start the day with your full serving of fruit and one serving of your vegetables for the day.  Don’t forget to add your Happy Fiber

The final option:

If you just have to eat cereal for breakfast, try finding a brand low in sugar and containing whole grains, fiber, and protein so you are getting active ingredients to benefit your body.  Also, add fruits like blackberries, walnuts, and a plant-based milk to complete your well-rounded breakfast.  

We hope these ideas help you arm yourself for a healthy breakfast tomorrow! Which breakfast will you make?  

Connect with MenoLabs Founders Vanessa and Danielle

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