A high-protein breakfast in menopause is a breakfast with a clear protein source, such as eggs, Greek yoghurt, quark or tofu, topped up with fibre. It keeps you full for longer and helps you keep your muscle mass, which matters extra in menopause. A breakfast will not make belly fat disappear, but it makes the rest of your day easier.
Many women tell me they eat nothing in the morning, or just bread with jam, and reach for something sweet around ten o'clock. So here are five simple breakfasts you can make right away.
Why is protein at breakfast smart in menopause?
With falling oestrogen you lose muscle mass more easily and belly fat grows. Protein helps you keep your muscles and makes you feel full for longer. Spread your protein over the day, including breakfast, instead of saving it all for dinner. Also read how much protein you need in menopause and the background in belly fat in menopause: why now.
How much protein do you need at breakfast?
Research on keeping muscle as we age points to roughly 25 to 30 grams of protein per meal as a good aim. That is a guideline, not a rule. The right amount depends on your weight and health. If in doubt, talk to your GP or dietitian.
Which high-protein breakfasts can you make?
| Breakfast | Protein (approx.) | Tip |
|---|---|---|
| 2 eggs with spinach and a slice of wholegrain bread | 18 to 20 grams | Scrambled, boiled or fried |
| 200 grams Greek yoghurt with berries and walnuts | 18 to 20 grams | Choose plain, without sugar |
| 150 grams low-fat quark with oats and fruit | about 20 grams | The fibre in oats keeps you full |
| Tofu scramble with vegetables | 15 to 20 grams | Handy if you don't eat eggs |
| Protein shake with oats and fruit | See the label | Quick on busy mornings |
The protein amounts are estimates; product labels differ.
Is a protein shake a good breakfast?
On busy mornings, definitely, especially if you would otherwise eat nothing. A meal shake is quick to make and high in protein. You can read more in protein shake as breakfast. Want support in menopause? Also take a look at hormonal balance.
What else do you eat against belly fat?
A good breakfast is one part. Your whole day counts. A full list of what you can eat is in what to eat for belly fat in menopause, and an overview of all symptoms is in the perimenopause guide.
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Frequently asked questions
What is a good high-protein breakfast in menopause?
For example eggs with vegetables, Greek yoghurt with berries and nuts, or quark with oats. Choose a clear protein source and add fibre.
Do I need to eat breakfast in menopause?
Not for every woman. If you notice you get strong cravings later without breakfast, a high-protein breakfast can help you get through the day more calmly.
Will a high-protein breakfast take away my belly fat?
No, you cannot lose fat from your belly specifically. Protein does help you stay full and keep your muscles, which contributes to a healthier body.
Sources: Paddon-Jones & Rasmussen (2009), Dietary protein recommendations and the prevention of sarcopenia, Current Opinion in Clinical Nutrition and Metabolic Care; Lovejoy et al. (2008), Increased visceral fat and decreased energy expenditure during the menopausal transition, International Journal of Obesity; Voedingscentrum (protein).
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About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books that have sold 350,000 copies in total, and is an NLP practitioner.
