Hey Perisisters, if you're anything like me, when the weather starts to cool down, you might be looking for brekkie ideas that warm you up in the morning.

Breakfast is a really important meal and being in perimenopause, we need to think about how breakfast can nourish us.

What do we need to think about in terms of breakfast nutrition?

  1. Does your brekkie include a protein source? It’s important in peri to make sure you're eating adequate protein so make sure you have a protein source in every meal.  In perimenopause your protein requirements increase, so you need to be looking at making sure you're eating on average 80g a day. Read more here about the Power of Protein 

  2. Does your brekkie include veggies? We need to eat 5 servings of veggies a day. Including veggies in your brekkie is an easy way to get more veggies in your diet daily.

  3. Does your brekkie include good fats (like nuts and seeds, olive oil and avocados)? Remember, being in perimenopause, we are in a pro-inflammatory state so we need to include lots of anti inflammatory foods like Omega 3 fats.

  4. Is your brekkie going to keep you full until lunchtime, make you happy and nourish you?

I need no fuss in the morning, I’ve got a lot going on and need brekkies that are quick and easy. Here are some ideas that will warm your toes on a cold morning and nourish your soul…

Eggs all the ways:

perimenopause breakfast omelette

  • Pre Cooked slices of roasted sweet potato with 2 poached eggs and spinach with olive oil or pepitas sprinkled on top.
  • Scrambled eggs on wholemeal toast with spinach and avocado
  • Omelet with green veggies.

Pre-made Breakfasts You Can Grab and Go:

perimenopause nutrition breakfasts

  • Homemade muffins ( I like to add a natural protein powder to get extra protein).

Leftovers From The Night Before:

perimenopause nutrition

  • You might have to get your head around this, but it’s a great way to get a good protein source and veggies in and it’s already made (rather than reach for toast and jam!).

Porridge With Oats or Quinoa:

perimenopause nutrition breakfast

  • You can add lots of lovely ingredients to supercharge your porridge like Peri Chai Latte, natural protein powder, stewed apple or pear (prepared before), nuts and seeds, berries and yoghurt.  We've got a great porridge recipe and ideas here.

Brekkie Recipe Inspo

  1. Some of these look fun and super nourishing.
  2. Bloody delicious these ones.
  3. Some great ideas here too.
What's your no-fuss fave-y brekkie recipe for cooler mornings?

Angela is a Clinical Nutritionist and CoFounder of SheBANG! Woman.  She has a special interest in Women's Heath: Perimenopause in particular.

June 09, 2022 — Angela Greely

Leave a comment

Please note: comments must be approved before they are published.