Here’s a (not so) fun fact: Older adults are more likely to eat breakfast than younger people. A 2017 study found that adults 60+ were more likely to consume breakfast than adults ages 20-39. There are a lot of reasons women may skip breakfast. You may feel nauseous or simply not hungry first thing in the morning. Or perhaps it’s a matter of a time crunch and being too rushed to have a meal. For some women, it could be due to a desire to cut calories and lose weight through practices such as intermittent fasting. All of these are perfectly valid reasons. However, eating breakfast has several benefits to consider. It’s the first opportunity you have in the day to refuel your body after hours of your body going through essential regenerative functions during sleep. Researchers also say that eating breakfast increases dopamine levels which helps control impulses when it comes to cravings for sweets and urges to overeat well into your lunch hour. And according to the American Heart Association, breakfast-eaters tend to have lower rates of heart disease, high blood pressure, and high cholesterol. Women dealing with perimenopause who don’t usually enjoy breakfast should especially consider adding the morning meal into their daily routine. During (peri)menopause, fluctuations of estrogen and progesterone affect how cells respond to insulin, triggering instability in blood sugar levels and body weight. Research shows that frequently eating nutritionally balanced breakfasts may have important causal implications for both blood sugar and appetite control, meaning a balanced breakfast can help prevent symptoms associated with such instabilities. The breakfast equation An Ohio University study, published in the Journal Proceedings of the Nutrition of Society, shows that if you are skipping breakfast you are more likely to be deficient in major nutrients while having poorer eating habits throughout the day. Their findings include: Breakfast skippers consumed significantly more calories, carbohydrates, total and saturated fat, and added sugars during lunch, dinner, and snacks than those who consumed breakfast on the day of intake. Adults who skipped breakfast had lower total intakes and were significantly less likely to meet the EAR or AI for folate, calcium, iron, and vitamins A, B1, B2, B3, C, and D on the day of intake. Adults who skipped breakfast had significantly poorer overall diet quality for the day of intake than those who consumed breakfast. But, as seen in said study, breakfast quality is just as important as frequency. For us, a quality breakfast can be summed up in a simple formula: PROTEIN + FIBER + CALCIUM = A Balanced Breakfast for peri/menopause PROTEIN Protein is one of the three nutrients found in food that the body needs in large amounts. Women in midlife need even more protein than usual to prevent age-related lean muscle loss. Protein recommendations for midlife women are to eat 0.8 grams of protein per kilogram of body weight. So, for instance, a 50-something year old woman who weighs 150 lbs. (68 kg), should eat somewhere near 54 grams of protein a day. Popular breakfast protein sources: almond butter, eggs, tofu, and beans. FIBER Fiber is mostly indigestible materials in food (such as legumes, whole grains, and vegetables) that stimulate the intestine to digest and promotes the elimination of waste from the large intestine. Fiber also helps stabilize your blood sugar and controls cravings for the next several hours. Only 1 out of 20 people get enough fiber in their daily diet, but as a woman going through (peri)menopause, your fiber needs actually go down. The Dietary Guidelines for Americans recommend fiber intakes for women ages 19-50 consumer 25-28g per day and women over 50 consume 22g per. The fiber should be a mix of insoluble and soluble fibers. Popular breakfast fiber sources: spinach, avocados, blackberries, pumpkin seeds, and rolled oats. CALCIUM Calcium is a mineral found in many foods, especially dairy. The body needs calcium to maintain strong bones and to carry out many important functions including blood clotting and nerve function. During (peri)menopause, calcium is essential to help prevent bone loss. Current recommendations for calcium intake call for 1,200 mg per day for women over age 50 to ensure bone health, according to the North American Menopause Society. Popular breakfast calcium sources: milk, Greek yogurt, cheese, almonds, fortified orange juice HEALTHY FATS Healthy fats are an often-overlooked but essential part of a balanced breakfast — especially during perimenopause. As estrogen levels decline, women may notice changes in cholesterol levels and fat distribution. Including healthy fats in your morning meal can help support heart health, stabilize blood sugar, and improve satiety so you feel full longer. Healthy fats also play a role in reducing inflammation and supporting hormone production. Research suggests that diets rich in unsaturated fats — such as omega-3 fatty acids — are associated with better cardiovascular outcomes, which becomes increasingly important during midlife. Popular breakfast healthy fat sources: chia seeds, flaxseeds, walnuts, avocado, almond butter, and olive oil. HYDRATION SUPPORT Hydration is just as important as what’s on your plate. Many women wake up mildly dehydrated after 7–8 hours without fluids, and dehydration can worsen headaches, fatigue, brain fog, and even hot flashes. During perimenopause, when hormone fluctuations can already contribute to temperature dysregulation and energy dips, starting your day hydrated can make a noticeable difference. Drinking water first thing in the morning supports digestion, circulation, and metabolism. You can also hydrate through foods like berries, yogurt, smoothies, and hydrating vegetables such as spinach or cucumber. If you rely on coffee, try pairing it with a full glass of water to balance its mild diuretic effects. Breakfast ideas for Perimenopause Eggs: Are your mornings often a rush? Make a batch of hard-boiled eggs for an easy on-the-go breakfast protein. Oatmeal: It’s a breakfast staple for a reason. Oatmeal is a rich source of fiber, B vitamins, and magnesium. Whip in an egg for a fluffy texture and the protein you need. Hold off on any added sugar and prepare your oatmeal with fruit for some natural sweetness plus extra fiber. If you’re often crunched for time in the morning, overnight oats are a great solution. Make yours with a high-protein ingredient like Greek yogurt for a complete meal. Greek Yogurt: A grab-and-go staple that’s also a rich source of protein and calcium, all you need is a fiber source (like your favorite berries) to pair with Greek yogurt for a perfectly balanced breakfast. Berries: As one of the healthiest foods you can eat, a handful of berries will deliver on your fiber needs while also being a great source of vitamins and antioxidants. Stock up on strawberries, blueberries, blackberries, and your favorite local berries whenever you’re grocery shopping. Nuts: Another grab-and-go staple, each type of nut has various nutritional benefits, so it helps to change up which nuts you eat from time to time. However, be careful with Brazil nuts, cashews, and macadamia nuts, as they are high in saturated fat. Flaxseeds: Add a tablespoon of ground flaxseed to your yogurt, smoothie, or cereal to get an extra 2 grams of protein and 3 grams of fiber to your breakfast. Sprouted bread: Found in the freezer aisle, sprouted bread is made with whole grains and legumes for a rich nutritional profile that includes excellent protein and fiber content. Tofu: A tofu scramble is a high-protein, vegan alternative to the breakfast staple that has the added benefit of 150 mg of calcium per 3 oz serving. Kale: With 250 mg of calcium per 100 g, kale is a good source of calcium, similar to milk. Sweet Potatoes: These delicious root vegetables are a great source of fiber and even some calcium. Try making a sweet potato hash with kale and top it with an egg in your favorite style for a delicious and complete breakfast. More of our favorite breakfast recipes: Build-your-own smoothie Fiber-rich blueberry breakfast bowl Quinoa breakfast bowl Peanut butter, banana, and chia oatmeal Strawberry banana smoothie bowl Gluten-free pancakes Pumpkin spice chia pudding Quinoa snack bars Conclusion Skipping breakfast may feel convenient, but for women in perimenopause, the first meal of the day can play a powerful role in stabilizing blood sugar, supporting muscle and bone health, and reducing cravings later on. A balanced breakfast built around protein, fiber, calcium, healthy fats, and hydration doesn’t have to be complicated — it just needs to be intentional. By fueling your body early in the day, you give yourself a stronger foundation for managing hormonal shifts, energy fluctuations, and long-term health throughout midlife. The information found in this blog shall not be considered medical advice and is being provided for information purposes only. It is not intended to substitute professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider should you have any questions or concerns. Blog Updated on: April 8, 2026
