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If you aren’t a great sleeper or are experiencing menopause-related sleep irregularities, chances are that mornings aren’t far from your favorite time of the day.
Rising like the dead, blurry-eyed, and still fatigued you likely lunge for the pot of coffee, before rushing out the door to do it all again.
But what if there was a way to give your mornings a boost, that could upgrade your morning energy levels, enhance your health, and address irritating evening sleep patterns?
In this article, we discuss the best breakfasts for menopause. We cover key nutrients, how to address menopause symptoms, and easy breakfast ideas to improve your quality of life.
Why Breakfast Matters for Menopausal Women
During menopause, there is a lot of uncertainty. From hot flashes, night sweats, and insomnia, to brain fog, wrinkling skin, and increased appetite, it can feel like our body is constantly battling to find balance.
The truth is, when our hormones fluctuate and steadily decline, we have little control. Our job is to manage the best we can, with the tools we have. Correct nutrition is vital for our daily function. Containing carbohydrates for energy, protein to maintain muscle mass, and fat to absorb essential vitamins, what we eat keeps us moving.
This is where breakfast comes in. Breakfast is the perfect opportunity to kick start your day with tasty nutrient-dense meals to help you combat the symptoms of menopause, and load your body up with fuel for the day ahead.
Nutrients such as omega-3, vitamin B, calcium, and phytonutrients can be consumed to alleviate the symptoms of menopause and improve our quality of life during menopause.
Combine this with complex carbohydrates, containing fiber, and provide sustainable energy, quelling cravings and hunger.
Key Nutrients to Keep in Mind (Brief Overview)
Building a nutrient-dense, breakfast for menopause should contain a range of key nutrients to help combat and alleviate symptoms. Below we have listed key nutrients, their role, recommended daily intakes (RDI), and foods to help you start building your superfood breakfasts.
- Kg = kilograms, bw = bodyweight, g = grams, mg = milligrams, mcg = micrograms, IU = international units
Quick and Easy Breakfast Ideas for Busy Mornings
Creating healthy nutritious meals for breakfast is a great way to start our morning. However, there is rarely time during the morning rush to prepare gourmet meals. So here are five quick and easy breakfast ideas for busy mornings.
Each breakfast idea will contain ingredients, nutrients, and benefits.
High-Protein Smoothie Recipes
(E.g., Greek Yogurt & Berry Smoothie, Flaxseed & Spinach Smoothie)
Ingredients
- 1 Cup (240ml) - Frozen Berries (fiber, vitamin C, potassium, vitamin K)
- 1 Cup (30g) - Baby spinach (vitamin C, iron, vitamin B6, magnesium, calcium)
- 1 ½ Cups (360ml) - Milk or Milk Alternative (protein, calcium, vitamin B12, potassium)
- 1 Banana (120g) (fiber, vitamin C, Vitamin B6, potassium, antioxidants, phytonutrients)
- 1 tsp (5g) - Flaxseeds (protein, fiber, omega-3)
- 1 Scoop (30g) - Protein Powder
Calories: Approximately 350-400 calories
Why It’s Beneficial
- Helps maintain muscle mass and soft tissue (protein, vitamin C)
- Improves digestion and satiety (protein, fiber)
- Reduces inflammation (omega-3 and antioxidants)
- Supports brain, nerve, heart, and blood (omega-3, antioxidants, vitamin B)
- Boosts the immune system (vitamin C)
Explore a variety of menopausal smoothies here that can help alleviating your symptoms and losing weight.
Overnight Oats with Menopause-Friendly Toppings
(Flaxseeds, Berries, Almonds)
Ingredients
- ½ Cup (45g) - Oats (fiber, protein, magnesium, iron, zinc, B vitamins)
- ½ Cup (120ml) - Milk or milk alternative (protein, calcium, vitamin B12, potassium)
- ½ Cup (70g) - Mixed berries (fiber, vitamin C, potassium, vitamin K)
- ¼ Cup (60g) - Greek Yogurt (protein, calcium, vitamin B12, vitamin A)
- 20g (¼ Cup) - Almonds (fiber, iron, magnesium, calcium)
- 1 tsp (5g) - Chia Seeds (protein, omega-3, antioxidants, fiber, iron, magnesium, calcium)
- 1 tsp (5ml) - Vanilla Essence
- ½ Scoop (15g) - Protein Powder (optional)
Calories: Approximately 450-500 calories
Why It’s Beneficial
- Improves gut health and satiety (fiber, protein)
- Maintains and builds muscle mass (protein)
- Strengthens bones (calcium)
- Supports brain, heart, blood, and nerve health (omega-3)
- Regulates inflammation (omega-3, antioxidants)
- Supports connective tissue (vitamin C)
- Improves collagen production and wound healing (vitamin C)
Scrambled Eggs with Leafy Greens and Avocado
Ingredients
- 2 Large Eggs (120g) (protein, iron, vitamin B6, magnesium, calcium, vitamin D)
- 1 Cup (30g) - Leafy Greens including baby spinach, kale, bok choy (vitamin A, K, B6, C, antioxidants)
- ½ Avocado (75g) (protein, fiber, vitamin C, E, K, B6, B5)
Calories: Approximately 350-400 calories
Why It’s Beneficial
- Improves satiety and maintains muscle (fiber, protein)
- Boosts collagen and wound healing
- Supports heart, lungs, vision, and the immune and reproductive systems (vitamins A, B, K)
- Supports brain, blood, nerve, and skin health (vitamin B, K)
Chia Pudding with Fresh Fruit and Nuts
Ingredients
- 2 tbsp (28g) - Chia Seeds (protein, omega-3, antioxidants, fiber, iron, magnesium, calcium)
- ½ Cup (120ml) - Unsweetened Almond Milk
- ½ tsp (2.5ml) - Maple Syrup
- ⅛ tsp (0.6g) - Cinnamon (vitamin B, K, antioxidants)
- ½ Cup (70g) - Mixed Berries (fiber, vitamin C, potassium, vitamin K)
- 20g (¼ Cup) - Almonds (fiber, iron, magnesium, calcium)
Calories: Approximately 350-400 calories
Why It’s Beneficial
- Maintains muscle mass (protein)
- Sustained energy release (fiber)
- Improves skin, connective tissue, immune health (vitamin C)
- Regulates inflammation (omega-3, antioxidants)
Avocado and Whole Grain Toast with a Protein Boost
(Egg, Hummus, or Smoked Salmon)
Ingredients
- 2 Poached Eggs (120g) (protein, iron, vitamin B6, magnesium, calcium, vitamin D)
- 1 Slice (40g) - Wholegrain Bread (fiber, calcium, potassium, protein)
- ½ Avocado (75g) (protein, fiber, vitamin C, E, K, B6, B5)
- 75 - 100g - Smoked Salmon (protein, vitamin B6, magnesium, iron, vitamin D, calcium)
- 30g (2 tbsp) - Hummus (fiber, protein, iron, calcium)
Calories: Approximately 450-500 calories
Why It’s Beneficial
- Maintains muscle (protein)
- Improves satiety (protein, fiber)
- Supports heart, lungs, vision, and the immune and reproductive systems (vitamins B, K)
- Supports digestive, brain, blood, nerve, and skin health (fiber, vitamins B, K)
Nutrient Benefits Breakdown
Carbohydrates and Fiber for Energy and Metabolism Support
Carbohydrates are an essential macronutrient that provides our body with energy. Fiber is a type of carbohydrate that helps digestion and improves satiety. Carbohydrates are found in whole grains, brown rice, and quinoa, they provide our body with energy. Furthermore, they add volume to our meals and take longer to digest, gradually increasing blood sugar for sustained energy. This improves satiety, reducing snacking between meals
Additionally, fiber has been linked to reduced risk of cardiovascular disease and improved colonic health.
Omega-3 Fatty Acids for Hormonal Health
Omega-3 is an amazing nutrient for supporting heart, brain, and eye health and reducing inflammation. Found in foods such as salmon, sardines, nuts, seeds, and leafy greens, it is a powerful nutrient for combating menopause
Protein for Maintaining Muscle and Improve Satiety
Protein and fiber are excellent nutrients for maintaining skeletal muscle mass and improving satiety. Found in foods such as poultry, fish, meat, dairy, nuts, and seeds, adding one of these sources to each meal can help keep you fuller for longer. This helps sustain energy levels, and reduce cravings and snacking between meals.
Calcium and Vitamin D for Bone Strength
Calcium and Vitamin D are vital for the formation and remodeling of bone. Calcium can be found in low-fat dairy, leafy greens, sardines, and fortified foods. Meanwhile, vitamin D comes from the sunlight. As much as 98% of our body’s calcium is stored in our bones, while vitamin D helps absorb calcium, forging strong bones.
Best Breakfast Foods to Manage Menopause Symptoms
Beginning a new healthy eating plan can feel overwhelming. Between understanding macro and micronutrients, calorie intakes, and healthy food sources, there is a lot to process.
To help you navigate the process, we present the best breakfast foods to manage menopause symptoms. These foods are breakfast staples, containing protein, carbohydrates, and healthy fats to get your day off to a great start.
Oats and Whole Grains for Sustained Energy
Oats and whole grains are prime examples of complex carbohydrates. They take longer to digest, providing our body with a gradual increase in blood sugar for sustained energy.
Whole grains are nutrient-dense, containing iron, vitamin B6, magnesium, calcium, and fiber. Adding these to your breakfast is a great way to boost your nutrient intake, and maintain energy levels through the early part of the day.
Flaxseeds and Chia Seeds for Hormonal Support
Flaxseeds and chia seeds are rich in omega-3, making them excellent for hormonal support. During menopause, we can experience increased inflammation, which leads to hot flashes, night sweats, and joint aches.
As mentioned, omega-3 is capable of reducing inflammation, as well as brain and heart health. This makes it great for alleviating menopause symptoms. Adding flaxseeds or chia seeds to your breakfast will provide your body with a rich source of omega-3 to start combating menopause symptoms.
Eggs and Plant-Based Proteins for Muscle Maintenance
Eggs and plant-based protein as essential during menopause. Rich in protein, they help us maintain muscle mass, improve satiety, and support many systems in our body.
Eggs are rich in protein, iron, and vitamins A, and B Vitamins. Eggs are so nutrient-dense that eating two eggs a day covers 10%–30% of our vitamin requirements.
Plant-based foods such as quinoa, soy, nuts, seeds, and Greek yogurt are excellent sources of protein for those on plant-based, vegetarian, and vegan diets. Consider adding a combination of these foods to increase nutrient intake and hit your protein goals.
Berries and Antioxidants for Inflammation Reduction
Berries and other antioxidant food sources such as dark chocolate, spinach, strawberries, and beans are perfect examples of menopause breakfast foods. Berries are nutrient-dense and rich in fiber, potassium, vitamin C, vitamin K, carbohydrates, and antioxidants, boosting recommended daily intakes. They require minimal preparation time, making them easy to add to an existing recipe or to eat as a snack.
Antioxidant-rich foods contain anti-inflammatory properties which enable us to address many menopause symptoms. We recommend experimenting with berries and other antioxidant-rich foods to reduce the impact of menopause symptoms and improve satiety.
Yogurt and Dairy Alternatives for Gut and Bone Health
Yogurt and dairy products are fantastic sources of calcium, which can help preserve bone health. For many, yogurt, dairy, and dairy alternatives a gradually phased out of our diet. Whether due to dietary requirements or lack of interest, the omission of these foods can mean a decrease in calcium intake.
For example, just 100g of yogurt contains 183 mg of calcium, nearly 20% of our recommended daily intake. It is also a great source of magnesium, potassium, and zinc, making it a great food to add to the breakfast menu.
Meanwhile, dairy contains calcium, protein, potassium, zinc, and vitamins A, D, and B12. For those who prefer dairy alternatives, such as soy, coconut, and oats, they can be fortified with calcium to meet dietary requirements.
Menopause-Friendly Breakfast Tips for a Healthy Start
Now that we have highlighted essential nutrients and quick and easy breakfast ideas, it's time to discuss the application. Below are our menopause-friendly breakfast tips to get you started.
Low-Sugar Options to Prevent Blood Sugar Spikes
High-fiber, high-protein, and low-sugar options. These are the keys to sustainable energy levels. Changing our diet and managing our calorie intake will help us manage our weight, but managing these vital three nutrients will help us sustain it long term.
Sugary food options, white bread, sweets, and fruit juices are higher on the glycemic index (GI), meaning they spike our blood sugar levels, before falling rapidly. Meanwhile, foods that are low on the glycemic index such as fruits, vegetables, legumes, and grain offer a slow release of energy.
When constructing future menopause-friendly breakfasts, build them around high-protein, high-fiber, low-GI foods. This will help improve your energy while reducing hunger and cravings.
Adding Fiber for Digestive Health
In a world fixated on building muscle and reducing body fat, very few people forget about fiber. The incredible nutrient improves satiety, digestion, and bowel health while controlling blood sugar, weight, cholesterol, and health.
To boost your breakfast fiber content consider adding oats, raspberries, chia seeds, avocado, and wholegrains. These will help you get your gut and energy levels off to a great start, and set you up for daily dietary success.
Quick Prep Tips for Nutrient-Dense Meals on the Go
The success of your healthy eating plan can hinge on your preparedness. Performing a weekly shop and creating your meal in advance removes the decision at mealtime during the week. It also makes nutrient-dense foods more available, helping you stick to your healthy eating plan.
For breakfasts, meals such as overnight oats and chia puddings are game-changers when creating tasty, nutritious meal options.
Easily put together the night before, it enables you to fuel your body with vital nutrients without spending time during the morning rush. This sets you up for a day of sustainable energy, stopping you from snacking and choosing calorie-dense food.
To help you be more prepared, you can also purchase single-serve meals, shakes, or unprocessed foods such as fruit and nuts. These foods can be consumed without much effort, and while they may not be as tasty as your quick and easy breakfast options, they will keep you full to your next meal.
Customizable Breakfast Ideas for Different Dietary Needs
Healthy nutritious foods are essential, but this doesn’t mean they are suited to everyone. The more we understand our body and assess our nutritional habits, the more we discover how adjusting our dietary needs can help improve our health and quality of life.
Below we detail customizable breakfast ideas for the different dietary needs.
Gluten-Free and Dairy-Free Breakfast Options
For many, the shift to gluten-free can be difficult. While it can reduce feelings of bloating, brain fog, and fatigue, it can leave a gap in their diet. At first, this can be confusing, especially if foods such as grains, breads, and cereals have been a staple in your diet.
Fortunately, gluten-free foods such as quinoa, buckwheat, and chia seeds are all viable options for adding to your morning meal.
When it comes to dairy, there is a variety of options. Whether you are just looking to top up your morning coffee or supplement your meals, there are plenty of dairy-free options to meet your nutritional requirements.
For milk, it started at soy and skim and has now expanded to oat, almond, coconut, rice, cashew, and lactose-free. These may take time to get used to, but they can be fortified with calcium and vitamin D, with levels comparable to dairy milk, making them an excellent substitute.
Yogurt is the same. Considered dairy, it contains lactose which makes it unsuitable for those who suffer lactose intolerance. However, a range of dairy-free yogurt options made from soy, coconut, and nut milk, are loaded with protein, calcium, and probiotics.
Plant-Based Protein Options for Vegans and Vegetarians
Plant-based protein options have also expanded significantly in recent years, making it easier than ever to hit your protein goals by consuming animal food sources.
Planted-based foods such as tofu, tempeh, beans, peas, lentils, and soy milk are excellent protein sources. These can easily be used to increase the protein content of each meal. For anyone who wants to remove animal products but misses the experience of eating animal protein foods, supermarkets and health foods stores offer a range of imitation meat products that give your plant-based meat experience.
These foods are a quality source of protein, and because they are made from plants, they also contain nutrients including iron, vitamin B6, magnesium, calcium, and fiber.
Final Thoughts on Enjoying a Healthy Breakfast During Menopause
Building a better breakfast takes a little planning, but once you get your recipes down, you will have access to a range of incredible, nutrient-dense meals to boost your energy and alleviate menopause symptoms.
The key to stock up on nutrient-dense protein and fiber-rich whole foods. Having these foods on standby will not only keep you fuller for longer, but they will load your body with vital nutrients, enhancing your health, well-being, and quality of life.
FAQs
What are some good breakfast options to help manage menopause symptoms?
Incorporating whole grains, lean proteins, healthy fats, and fiber-rich fruits can be beneficial. Foods like oatmeal, eggs, chia seeds, and berries are great choices.
How can certain foods at breakfast help with hot flashes?
Foods rich in phytoestrogens, such as flaxseeds and soy, can help balance hormones and may reduce hot flashes. Including these in your breakfast could provide some relief.
What are the best breakfast drinks for menopause?
Green tea, smoothies made with almond milk, and water with lemon are excellent options. Try adding calcium-rich or antioxidant-packed ingredients like spinach, chia seeds, or berries to your morning smoothie.
Should I avoid certain foods at breakfast during menopause?
Yes, it’s good to limit sugary foods and refined carbs, as they can cause blood sugar spikes and contribute to mood swings. Processed foods and excessive caffeine may also trigger symptoms like hot flashes.
Can a balanced breakfast help with menopause-related weight gain?
Absolutely! A breakfast that’s high in protein, fiber, and healthy fats can help control cravings throughout the day, support metabolism, and stabilize blood sugar levels, which can help manage weight during menopause.
