Why is Protein important in Perimenopause?

In perimenopause the decline in oestrogen is linked to decreased muscle mass and bone strength. So it’s a time where you need to make sure you are eating enough protein to keep muscle mass and bone strength up.

As well as muscle mass, protein provides the amino acids needed for maintenance and repair of every cell in your body. 

More about the importance of protein here.

The Peri Protein Rule

Your need for protein increases from approximately 1g per kg of body weight to approximately 1.2g per body weight daily.

To help with some high protein brekkie inspo, we've pulled together our favourite high protein breakfast ideas to hopefully freshen up your morning routine and keep you fuller for longer whilst taking good care of your bones and muscles.

Number 1 rule?

Of course, we're always starting our day with a big cup of Peri Chai Latte ensuring steady energy levels throughout the day, a handle on stress and getting in some anti-inflammatory ingrezzas to keep our symptoms under control (more here how we have our PCLs).

To the high protein breakfasts for perimenopause!

Feta and Bacon Omelette stuffed with fresh veg (veg option below)

    This is my (Michelle) favourite at the moment mainly because I have lots of chooks and ducks laying eggs everywhere so always looking for creative ways with eggs.

    Serves 2


    • 4 eggs whisked with a dash of water
    • 2 tbsp feta, crumbled
    • 4 pieces of bacon
    • 1/4 red capsicum, finely chopped (amount is up to you)
    • 1/2 small red onion, finely chopped (amount is up to you)
    • 1 Avocado, chopped
    • Small handful of rocket, roughly chopped
    • Small handful of Parsley, chopped.


    1. Whisk together the eggs with a dash of water.
    2. Add the crumbled feta to the egg mixture and whisk through.
    3. Heat a pan on medium heat.
    4. Add a dash of your choice of cooking oil
    5. Add bacon and cook until crispy (or to your taste)
    6. Set bacon to one side.
    7. Add half the egg mixture to pan, moving uncooked egg around until all cooked through.
    8. Slide omelette out of pan.
    9. Add the remaining egg mixture for your second omlette, repeat step above.
    10. Divide the chopped veg, cooked bacon between the two omelettes and fold and serve immediately.
    11. Scatter chopped parsley and sriracha (if that works for you) over the top.
    12. Voila! Enjoy.

    Breakfast Burrito

    perimenopause breakfast recipes

    Grab a tortilla (not eating bread?  See our tip below), in the middle pop some scrambled eggs, cooked sausage, cooked quinoa, avocado, cooked mince, grated cheese.

    Fold the whole thing into a little parcel.

    Pop parcel in a medium hot frying pan.  Flip when golden brown and repeat on both sides.  Bloody delicious!

    You can also add bacon, salsa, guacamole - anything you have to hand.

    Not wanting the bread wrap?  Make a burrito bowl instead with all the ingredients above - just as delish, we promise!

    Overnight Berry 'n' Nut Brekkie Chia Pudding 

     perimenopause breakfast recipes

    This high protein breakfast recipe is not only fabbo for the mornings but also absolutely divine and great for a wholesome dessert too for the evening.

    It is chockers with protein, Omega-3s, antioxidants, good fats, fibre, source of vitamin C and E, 

    Serves 4


    • 1/4 cup chia seeds
    • 1 tin of coconut cream (or use coconut milk or your choice of milk but increase the chia seed quantity a little)
    • a couple of drops of vanilla essence
    • 1 tspn maple syrup (optional - really not needed)
    • 1/4 cup Berries (fresh or frozen)
    • 1/4 cup of chopped nuts: we like pecan nuts, walnuts or toasted almonds.


    1. In a bowl combine the chia seeds with the coconut cream, vanilla essence and maple syrup (if using).
    2. Pour into 4 small glass yoghurt jars (or containers of choice) or 1 medium size container.
    3. Pop in fridge overnight night (or simply leave for 4 hours for the chia seeds to swell up).
    4. In the morning, serve and top with berries and nuts and if using, drizzle with some extra maple syrup.


    • Add 2 teaspoons of Peri Chai Latte blend for a magnesium and collagen loaded brekkie
    • To make it looks super sweet, layer up your pud with some extra Greek Yoghurt: 1 layer yoghurt, 1 layer berries, 1 layer chia pud mix then top with berries and nuts.
    • Add 2 teaspoons of cacoa and raspberries at step 1 for deeper flavour
    • Stir through a mashed banana and 1 teaspoon of cinnamon
    • Top with stewed apple and cinnamon for an apple pie experience - yum!

    Paleo Toast With Avocado And Eggs

    perimenopause protein breakfast recipes

      Having a loaf of paleo bread in the fridge, sliced and ready to go can be a saviour when you're rushing about in the morning and just want something quick and wholesome.

      Paleo bread tends to be made from nuts, seeds, eggs and good quality oil so you know you're getting a whole lot of the good stuff that'll keep you going until lunchtime.

      We like ours topped with avocado smashed with feta (sorry Millenials, we love it too!), and a poached egg with cracked black pepper.


      Top with
      • Avo, goat's cheese and tomatoes
      • Any kind of nut butter,
      • Scrambled eggs and pesto,
      • Cucumber, vegemite and feta.

      Find paleo loaves in your local health food store or make your own - recipe here.

      Goat's Cheese, Spinach and Sausage Frittata

      perimenopause protein breakfast recipes

      We love this recipe - really, you can chuck in anything you have leftover in the fridge from dinner the night before, sad looking veg in the veg drawer. Get creative! 

      It's a wonderful wholesome meal for breakfast, snacks throughout the day or lunch.


      • 6 eggs, beaten
      • Dash of milk
      • 4-6 of your favourite good quality sausages
      • 1/2 onion, chopped
      • A couple of handfuls of baby spinach, chopped kale or silverbeet
      • 1/2 red capsicum, chopped
      • 1 clove garlic, finely diced
      • Use any vegetables you have to hand - chopped
      • 3 tbsns goats cheese (or your favourite cheese), crumbled.


      1. Beat the eggs in a large bowl and whisk through a dash of milk. Set aside.
      2. Heat up a cast iron frying pan with a dash of your favourite cooking oil.
      3. Add sausages and cook. 
      4. When cooked, remove, slice and set aside.
      5. Add half an onion to medium hot pan, cook for 5 minutes until starts to brown.
      6. Add all other veg and cook until just cooked through.
      7. Add sausage pieces throughout the veg mixture evenly.
      8. Add the egg mixture, shaking the pan so everything finds its place.
      9. Scatter the goats cheese across the top of the frittata.
      10. Cook on a medium low heat on the stove and then finish in the oven for 10 minutes (provided you're using a cast iron pan) or so or until puffy and golden brown on the edges.

         Serve on it’s own with avocado and some good quality chilli sauce, aioli or pesto.

        Vegetarian option: use garlic mushrooms instead.  Fry a handful of mushrooms in heaps of butter until golden brown and crispy on the edges, then chuck in a couple of chopped cloves of garlic and chopped parsley.

        Need more? Serve it on toast for added energy for your morning.

        Leftover Dinner For Brekkie

        Change your thinking around brekkie!  It doesn’t have to be a certain thing, the main thing is you’re getting the sustenance you need to sustain you until lunchtime.

        Consider leftovers from dinner the night before especially if it was something like a roast, stir fry etc.

        Whack some leftovers in the oven, reheat and have it for brekkie.  Perfection!

        High Protein Smoothie

        perimenopause high protein breakfast recipes

          We love a smoothie from time to time especially when we're rushed.  Go here to check out this smoothie recipe and add your favourite protein powder - it also targets brain fog too so winning!

            Are you going to try any of these recipes/ideas?  Let us know in the comments which ones and what you thought!



              April 10, 2022 — MICHELLE SHEARER

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