I’m often asked about the importance of breakfast during menopause – the simple answer is “it’s essential!”. When you’re navigating symptoms like brain fog, energy dips, mood swings and sleep disruption, what you eat first thing becomes even more crucial
As I write this it’s currently the summer holidays here in the UK. Some people treat this as a chance to try new things, free from the constraints of everyday life. Others go all in on “I’ll deal with the consequences in September” mode.
Personally, I think there’s a sweet spot in the middle. It doesn’t have to be all or nothing and keeping a few basics in place can make a huge difference to how you feel, even when the days are a little more relaxed or more indulgent.
One of the biggest basics? Breakfast
The link between blood sugar and menopause symptoms
When you eat your first meal of the day, you’re setting the tone for your blood sugar, hormones and energy for the rest of the day. A breakfast rich in protein, healthy fats and fibre can help keep your blood sugar steady, which in turn supports mood, focus and appetite regulation throughout the day – particularly important when you’re already dealing with brain fog, mood swings or lack of energy that are so common in perimenopause. [For more main meal ideas, check out my full recipe collection here]
If you want a really easy example of a high fibre, high protein breakfast, I love this one from Emma Bardwell. It ticks all the boxes and is great if you’re in need a quick, reliable option on cooler mornings.
Timing your breakfast to work with your hormones
It’s also worth thinking about when you have your breakfast and your coffee. Caffeine spikes cortisol (your stress hormone), which is already naturally high in the morning. Having coffee before you’ve eaten can exaggerate that spike, contributing to anxiety, energy dips and disrupted blood sugar later on. Eating first, or at least pairing your morning coffee with food, can make a big difference, especially in perimenopause and menopause when cortisol balance is already more sensitive thanks to declining oestrogen and progesterone. [If you’re struggling with your symptoms and need more personalised support, get in touch]
If you’re someone who exercises in the morning, whether that’s a brisk walk, strength training or any other activity – breakfast timing becomes even more important. You need to eat something before you workout, even if that means having a couple of big spoonfuls of your overnight oats (see below) or Greek yogurt with a few banana slices, then finishing your proper breakfast afterwards. This little bit of fuel, ideally within 30 minutes of waking, will help calm that cortisol spike, take the edge off anxiety and support your weight loss and fitness goals by protecting your muscle and bone health. Aim for around 25g of protein to support recovery and see those fitness gains. Skipping fuel entirely before morning exercise can lead to low energy availability, which is particularly problematic during perimenopause when your body are already working harder to maintain muscle mass and bone density
Keep your energy steady even on holiday
And then there’s the holiday factor. You might be moving less, staying up later and enjoying more alcohol or sugary treats. All of that can be harder on your body and hormones, potentially triggering hot flushes, disrupting your already fragile sleep patterns or intensifying mood swings – making a supportive breakfast even more important to help your body handle the extra fun without feeling like you’ve been hit by a bus.
Here are some of my go to recipes that tick the “delicious” (in my opinion!) and “hormone friendly” boxes. They are also easy and quick to put together at least one of them you can take with you on the go:
Overnight Oats
This is my current favourite breakfast – you can make it the night before or even the morning you want it, you just need to give it 30 mins between making and eating. I have made tweaks to this recipe – I swap the almond milk for kefir, use full fat Greek yogurt instead of low fat natural yoghurt, both of which increase the protein and add probiotic.
Bircher muesli with apple and banana – This one is another good one but again I make some tweaks. I don’t bother grating the apple, just chop it skin and everything, I use full fat Greek yoghurt and instead of water I add kefir, I tend to omit the sultanas they don’t do anything for me.
Egg Based Options:
- Avocado toast with 2 eggs, I like mine with Tabasco for a bit of a kick and sprinkle on a 3 seed mix
- Don’t like avocado? You could try wilted spinach instead and maybe add some chopped tomatoes or mushrooms.
- For mornings when you want something more substantial omelettes are great! Really quick to bring together and a great carrier for vegetables – add last nights leftovers for a plant boost. Or whatever needs using up in your fridge. Eggs also work well with Kimchi, a great way to get in probiotics first thing (go easy if you’re new to this and start with just a teaspoon)
Holiday buffet breakfast ideas
And if you’re staying somewhere with a breakfast buffet or self-catering? Here are some options you’ll easily find that will keep you feeling good for the holiday fun.
At the buffet:
- Omelette station: Load it up with vegetables like spinach, mushrooms, peppers, and tomatoes
- Boiled or scrambled eggs: Pair with some fresh fruit and a slice of wholemeal toast
- Greek yogurt: Top with nuts, seeds and berries – skip the granola it’s probably loaded with sugar
- Smoked salmon: With avocado or on wholemeal bread
- Nut butters: With apple slices, banana or on wholemeal toast
The key is looking for that protein + healthy fat + fibre combination, even when you’re not in your own kitchen. So you can keep a lid on your menopause symptoms so you can enjoy all the fun summer brings.
Want more support with perimenopause?
If you’ve found these breakfast ideas helpful, you’ll love my self guided course SHIFT – all the benefits of 1:1 coaching in an easy to follow video series, for just £38! I’ll walk you through the strategies that really work for energy, confidence and feeling like yourself again during this time of your life