Ever find yourself tempted to skip breakfast?
Me too, especially on busy mornings when coffee seems like enough to get you going. But here’s the thing: during menopause, breakfast can be one of the best ways to set yourself up for a steady, energized day.
It’s not just about filling up; breakfast is a chance to fuel up in a way that supports your health, not just today but for the long run.
Let’s dive into what makes a great breakfast during menopause and how you can keep it simple, satisfying, and (most importantly) doable—even on the busiest mornings.
The Benefits of Eating Breakfast During Menopause
Let’s get real about breakfast’s benefits, especially if you’re in the middle of menopause. A good breakfast can:
Stabilizes Blood Sugar: Ever notice how skipping breakfast can lead to those “hangry” moments or energy crashes mid-morning? Nobody likes that.
A nourishing breakfast helps stabilize blood sugar, keeping you feeling steady and reducing the likelihood of those sudden cravings.
Boosts Energy and Mood: Think of breakfast as the fuel that gets your engine running smoothly. When you start your day with the right nutrients, you’re setting yourself up for a more energized morning and a more positive mood overall.
Boost Mental Focus: Who says breakfast is only important for kids? Breakfast can improve focus, memory, and clarity, which is perfect especially if menopause has brought a little “brain fog” into your life.
Support Heart Health: Skipping breakfast can increase the risk of heart issues over time, which becomes even more important as estrogen levels drop during menopause.
Get in Key Nutrients: Breakfast is more than just a meal; it’s an opportunity. Choosing nutrient-rich foods at breakfast gives you a head start on getting all the essential nutrients your body needs every day. Think of it as your first solid deposit into your nutrient “bank” of the day.
Adults who skip breakfast are more likely to be nutrient deficient and have poorer diet quality overall.
Essential Nutrients in a Menopause-Friendly Breakfast
Now, you’re probably wondering, “Okay, so what should I eat?”
Let’s look at the nutrients that can make the most difference and where to find them:
Protein: Protein helps keep blood sugar steady, keeps you feeling full, and supports muscle health. Foods high in protein include eggs, Greek yogurt, tofu, and cottage cheese.
Fiber: Fiber keeps your digestion regular, supports blood sugar levels, and helps you feel satisfied. Find fiber in whole grains (like oats), berries, chia seeds, and veggies.
Healthy Fats: Healthy fats help with hormone production and brain health and keep you fuller for longer. You’ll find these in avocados, nuts, seeds, and olive oil.
Calcium: Calcium supports bone health, which is essential as bone density tends to decrease with menopause. Top sources include leafy greens, dairy products, fortified non-dairy milk, and almonds.
Foods to Avoid (or Limit) in Your Menopause Breakfast
Caffeine: That morning coffee might be a cherished ritual, but caffeine can lead to an increase in hot flashes and night sweats.
It can also make us more anxious and disrupt our sleep.
If you love your coffee, try having it with breakfast instead of on an empty stomach. Or consider cutting back gradually to see if it helps reduce symptoms.
Simple Sugars: Foods high in refined sugars—like sugary cereals, pastries, or sweetened drinks—can cause blood sugar spikes that lead to an energy crash later on.
Many menopausal women also report that they increase their hot flashes and make it harder to concentrate.
Quick and Easy Breakfast Ideas for Busy Mornings
So, what does this look like in real life? Let’s get into some tasty options.
Greek Yogurt Parfait: Layer Greek yogurt (protein, calcium) with fresh berries (fiber), a sprinkle of chia seeds (fiber, healthy fats), and a handful of almonds (healthy fats, calcium).
Chia Pudding with Almond Milk: Mix chia seeds (fiber, healthy fats) with fortified almond milk (calcium) and let it sit overnight. Top with sliced pear (fiber) and a spoonful of Greek yogurt (protein, calcium) in the morning.
Here is a basic chia pudding recipe to get you started.
Berry-Spinach Smoothie: Blend spinach (fiber, calcium), frozen berries (fiber), protein powder (protein), and a spoonful of almond butter (healthy fats) with fortified almond milk (calcium). It’s nutrient-packed and easy to drink on the go.
Avocado and Cottage Cheese Toast: Spread cottage cheese (protein, calcium) on whole-grain toast (fiber), then add sliced avocado (healthy fats, fiber) and a sprinkle of chia or pumpkin seeds (healthy fats, fiber).
Veggie Egg Muffins: Make a batch of mini frittatas with eggs (protein), cottage cheese (protein, calcium), broccoli (fiber, calcium), and bell peppers (fiber). Top with a sprinkle of cheese (calcium) before baking for a filling, savory option you can grab and go. Fast and easy if you make ahead.
Leisurely Breakfast Ideas for When You Have More Time
For mornings when you have time to enjoy, try these nourishing, leisurely breakfast ideas.
Baked Oatmeal with Almonds and Berries: Bake oats (fiber) with almond milk (calcium), fresh berries (fiber), and a sprinkle of chopped almonds (healthy fats, calcium). Add Greek yogurt (protein) on top for a creamy finish.
Stuffed French Toast with Greek Yogurt and Fruit: Use whole-grain bread (fiber) and fill it with Greek yogurt (protein, calcium) and sliced strawberries (fiber). Pan-fry with a bit of olive oil (healthy fats) and top with a sprinkle of nuts (healthy fats, fiber).
Shakshuka with Spinach: Poach eggs (protein) in a tomato sauce with added spinach (fiber, calcium) and top with crumbled feta cheese (calcium). Serve with a slice of whole-grain toast (fiber) to soak up the flavors.
Veggie Breakfast Burrito: Fill a whole-grain wrap (fiber) with scrambled eggs (protein), black beans (fiber), avocado (healthy fats), and a sprinkle of cheese (calcium). Add salsa for an extra kick.
Mushroom and Cheese Frittata: Sauté mushrooms and spinach (fiber, calcium) with olive oil (healthy fats), then pour in eggs (protein) and top with shredded cheese (calcium). Bake until set for a warm, savory meal.
Still Tempted to Skip Breakfast?—How to Start Building the Habit
As a dietitian, I’ve counseled many clients over the years who weren’t in the habit of eating breakfast. And there’s a range of reasons for that, for sure.
Here are some of the most common ones I hear—and a few ways to make breakfast feel like a doable part of your day.
Not Feeling Hungry in the Morning
I often hear, “I’m just not hungry when I wake up.”
This is especially common during menopause, when hormonal shifts can mess with hunger signals.
My suggestion?
Start with something light, like a handful of nuts or a small smoothie. It doesn’t have to be a big meal right away—just a small, nourishing bite that eases your body into a regular breakfast routine.
Over time, your body might adjust and even start looking forward to breakfast.
Feeling Rushed
Life can be busy, and making time for breakfast can feel like just one more task in a hectic morning. Some of my clients say they’d love to eat breakfast but just don’t have the time.
For those mornings, prepping the night before can be a lifesaver. Options like overnight oats, breakfast wraps or muffins are easy to grab on the way out the door, making breakfast one less thing to worry about.
Trying to Cut Calories or Lose Weight
Another common reason I hear for skipping breakfast is that it’s a way to “save” calories. But here’s the catch: skipping breakfast can actually lead to more cravings and overeating later.
Read: Why I don’t recommend Intermittent Fasting for Women over 50
Think of breakfast as fuel that keeps you steady and satisfied. By giving your body the nutrition it needs in the morning, you’re more likely to feel energized and less likely to reach for quick fixes later in the day.
Maybe its time to reframe our thoughts about breakfast. Think of breakfast as a little gift to yourself.
Taking time to nourish your body each morning is a simple, powerful way to support yourself through menopause. So, give it a try. Experiment with what feels good.
When done right, a little breakfast love goes a long way.
Related: Best Breakfast Foods to Lower Cholesterol
If you live in British Columbia and want more info or a complete menopause nutrition assessment, reach out to me here.
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