As we journey through the stages of life, our nutritional needs evolve, and that's especially during perimenopause.

This transitional phase can bring about various changes in our bodies, making it essential to adapt our diets to support overall well-being. One of the best ways to start your day on the right foot during perimenopause is by investing the time to make a nutritious brekkie that provides a balanced blend of nutrients. Let's have a look-see at what makes up the ideal brekkie plate to kick-start your day.

The Power of Protein 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're eating enough protein.

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

Including a protein source in your breakfast will also provide sustained energy throughout the day.

Good protein options breakfast would be:

  • Greek yogurt
  • Eggs
  • Halloumi
  • Plant-based proteins like tofu or chickpeas
  • Or clean protein powders in smoothies like our Peri Protein POWder with KSM-66 Ashwagandha for extra peri support.

The Perimenopause Protein Rule

During perimenopause, your body needs approximately 1.2g of protein per kg of body weight daily.

Read here for examples on what that might look like.

Fibre Vibes

Fibre helps digestion, keeps us fuller for longer, feeds good bacteria in our gut and helps manage fluctuating hormones during perimenopause.

High Fibre Foods for Perimenopause

  • Whole grains
  • Oats
  • Quinoa
  • Veggies
  • Legumes
  • Nuts
  • Seeds and
  • Fruits (don’t be scared to eat the kiwi skins for example) are excellent sources of fibre.
Adding fruits like berries, which are rich in antioxidants, and nuts or seeds for a satisfying crunch further enhance the nutritional value of your breakfast.

Healthy Fats for Hormonal Harmony During Perimenopause

Be sure to incorporate healthy fats into your brekkie, they play a crucial role in hormone production and overall cellular health.

Healthy Fats for Brekkie:

  • Avocado slices
  • Nut butters (look for ones that are simply nuts with no added sugar or vegetable oils),
  • A drizzle of olive oil over your whole grain toast
  • A sprinkle of crumbled feta over eggs
  • Olives
  • Chia puddings - chia seeds are omega-3 rich that can also help alleviate symptoms such as mood swings and inflammation.
  • A few nuts such as walnut, brazil nuts, almonds.

Perimenopause Breakfast: Vitamins and Minerals

Incorporate a variety of colourful fruits and vegetables into your breakfast to ensure you're getting a diverse range of nutrients:

  • Berries
  • Citrus fruits
  • Leafy greens, and 
  • Capsicums are excellent choices to fulfill these requirements.

Swap Out Your Coffee for a SheBANG! Peri Chai Latte or Peri Hot Choccy

Start your day supercharged with a peri-busting Peri Chai Latte or Peri Hot Choccy loaded with clean powerhouse nutraceuticals to help reduce perimenopause symptoms like:

  • Broken sleep
  • Hot flushes
  • Night sweats
  • Anxiety
  • Mood swings
  • Bloating
  • Migraines.


Delicious and Nutritious Breakfasts for Perimenopause

  • Greek Yogurt Parfait: Layer Greek yogurt with mixed berries, a sprinkle of chia seeds, and a drizzle of honey. Top it off with a handful of chopped nuts for a satisfying crunch.
  • Veggie-packed Omelet: Whisk together eggs and sautéed spinach, peppers, and onions. Serve with rocket, avocado slices, crumbled feta and drizzle with olive oil.
  • Nutty Quinoa Bowl: Cook quinoa and mix in chopped nuts, your choice of fruits, and a splash of almond milk. Add a dollop of almond butter and a sprinkle of cinnamon for a warming and nutritious breakfast.
  • Leftover dinner!  This may feel a bit wonky but often what we've had for dinner the previous night might be the perfect start to the day with protein, lots of veg and a small amount of healthy fat (and it saves you having to think too much in the morning!)
  • Overnight oats: Vanilla Dream high-protein overnight oats 
  • Smoothies: Peri Protein Green Power Smoothie
  • Chia pudding: Peri Chia Choccy Pudding

Wrap up

Navigating perimenopause can be made smoother with the right dietary choices, and the perfect breakfast plate sets the tone for a vibrant day ahead. By focusing on a balanced combination of protein, fibre, healthy fats, and essential nutrients, you can nourish your body and support your well-being during this transformative phase of life. So, rise and shine with these breakfast ideas and embrace the journey of perimenopause with vitality and kick perimenopause in the girl balls.

You might also be interested in:

Best Diet for Perimenopause 

August 27, 2023 — Angela Greely

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