What are the Best Breakfasts for Menopause Weight Loss? Discover Cravings Killer Breakfasts

best breakfasts for menopause weight loss
This page may contain affiliate links. I am not a doctor, dietitian nor nutritionist and am not qualified to give medical advice. I merely share what has worked for me. I hope it can help you too x. This article is for information only and should not be used for the diagnosis or treatment of any condition. Please read the disclaimer for more info.

The Crucial Importance of The Best Breakfasts for Menopause Weight Loss

During menopause, eating a healthy breakfast can play a significant role in weight loss.

It sets the tone for the day, ensuring balanced blood sugar levels, which in turn aids in balancing the hormone insulin. Over time, this helps boost the metabolism, making weight loss easier to achieve.

So what are the best breakfasts for menopause weight loss ?

The choice of breakfast can influence cravings later in the day, the energy slump, and the body’s ability to lose weight.

To make the most of breakfast during menopause, it is important to focus on optimal foods that can increase metabolic rate, satiate hunger, and maintain a feeling of fullness, reducing the need for frequent meals throughout the day.

These optimal foods possess certain characteristics that make them suitable for weight loss during menopause.


A well-balanced breakfast should be rich in nutrients such as proteins, healthy fats, and fiber. These components can contribute to longer-lasting energy, fewer cravings, and overall improved body function.

Incorporating these optimal foods into the daily breakfast routine can make a substantial difference in the weight loss journey for women going through menopause. Some examples of these foods include whole grains, lean proteins, healthy fats like avocado and nuts, and an abundance of fruits and vegetables.

By focusing on these nourishing options, women can benefit from a more stable metabolism, reduced cravings, and a healthier path to weight loss during menopause.

Why women gain weight around the menopause

1 – Your metabolism has slowed down

During menopause, a woman’s metabolism tends to slow down. This means that she may not burn calories as quickly as she once did, making it easier for her to gain weight. Additionally, as women age, they may lose muscle mass, which also affects their metabolism. 

To counteract this, it’s important for women to stay physically active to help maintain muscle mass. Walking daily is the best exercise to boost the metabolism

2 – Your hormones have gone out of balance

Menopause is a time of significant hormonal changes. One key hormone that fluctuates during this time is estrogen. Lower levels of estrogen can lead to an increase in the body’s storage of fat—particularly in the abdominal area.

If you are struggling with belly fat you may find this post helpful.
4 Different Types of Belly Fat In Females Plus How To Lose Yours

An imbalance in other hormonal levels, like progesterone and testosterone, also has an impact on weight gain during menopause.

3 – You have inflammation in your body

Inflammation can also play a role in menopause-related weight gain. During menopause, the body experiences a natural increase in inflammation.

This inflammation can cause insulin resistance, and insulin resistance can lead to weight gain. 

To combat this, women should focus on incorporating anti-inflammatory foods into their diets, and removing inflammatory ones..

Feel like your old self in 21 days


So we need to address all these issues with our breakfast choices.

The Optimal Breakfast Ingredients For Weight Loss

When aiming for weight loss during menopause, choosing the right breakfast ingredients is essential.

This section highlights three essential categories of ingredients to incorporate into your breakfast for effective weight loss:

  • Protein Rich Foods,
  • Fibre Rich Foods, and
  • Healthy Fats.

Protein Rich Foods

A balanced breakfast for weight loss should include high-quality protein sources. Protein aids in muscle building and maintenance, which in turn boosts metabolism. 

Additionally, consuming protein-rich foods can help increase satiety and reduce cravings throughout the day. 

A few protein-rich foods to include in your breakfasts are:

  • Eggs: A versatile and nutrient-dense option, eggs provide necessary protein and vitamins.
  • Greek yogurt: Rich in protein and probiotics, Greek yogurt supports a healthy gut and digestion.
  • Meats: Incorporating lean meats like chicken or turkey can provide satisfying protein
  • Fish: Kippers and smoked salmon are excellent breakfast ingredients

Fibre Rich Foods

Fibre is essential for healthy digestion, and it can help you feel fuller for longer periods. This helps prevent overeating and poor food choices throughout the day. Here are some fibre-rich foods to consider incorporating into your breakfast:

  • Fruits: Apples, berries, and oranges provide natural sweetness and fibre to your meal.
  • Leafy greens: Spinach and kale can be easily added to smoothies, omelettes, or breakfast salads for a fibre boost.
  • Red and green peppers : can be added to omelettes as a delicious ingredient

Healthy Fats

Incorporating healthy fats into your breakfast can help you feel satisfied and provide essential nutrients.

While it’s important to be mindful of portion sizes, including moderate amounts of healthy fats can contribute to a well-rounded breakfast for weight loss. Some healthy fat options are:

  • Avocado: This versatile and creamy fruit provides healthy monounsaturated fats and can be added to toast, salads, or smoothies.
  • Nuts: Almonds, walnuts, and pistachios are nutrient-dense and provide healthy fats, protein, and fibre.

By incorporating these types of ingredients into your morning routine, you can create a diverse and satisfying breakfast that supports weight loss during menopause.

Remember, moderation and balance are key to maintaining a healthy, nutrient-dense diet.

Breakfasts To Avoid

When trying to lose weight during menopause, it is crucial to avoid certain breakfast foods that can hinder your progress.

In this section, we will discuss some common breakfast items that may not be the best choices for women experiencing menopause and trying to lose weight.

Breakfast Cereals

Many breakfast cereals are high in processed carbohydrates, which can lead to weight gain and make it challenging to shed those extra pounds.

Rather than starting your day with a bowl of sugary cereal, opt for healthier alternatives such as egg based breakfasts.

Orange Juice

Although orange juice may seem like a refreshing and healthy beverage to begin your day with, it is actually quite high in sugar. 

Consuming orange juice in the morning can cause a blood sugar crash, leaving you with cravings and making it harder to maintain healthy eating habits throughout the day.

Instead, opt for water, herbal tea, or green juice to ensure stable blood sugar levels and prevent cravings later on.

High Carb Pastries

Pastries, such as muffins and croissants, are loaded with refined carbohydrates and unhealthy fats — both of which can contribute to weight gain.

While these treats might be delicious, they may not be the best choice for someone looking to lose weight during menopause.

Consider swapping out these high-carb pastries for protein-rich breakfast options, such as a veggie omelette or avocado.


Plain toast, especially when made from white bread, can also contribute to weight gain due to its high carbohydrate content and low nutritional value. 

Preparation Tips for Healthy Breakfast

Preparing a healthy breakfast for menopause weight loss can be easy and enjoyable. Here are some tips to help you create nutritious and satisfying meals every morning.

Start with protein. Including a source of protein in your breakfast can help keep you fuller for longer, reducing the chance of overeating later in the day. Examples of protein-rich foods to include in your breakfast are eggs, Greek yogurt, nut butters, and lean meats like turkey or chicken.

Incorporate fruits and vegetables. Adding fruits and vegetables to your breakfast not only adds flavor and texture, but also provides essential vitamins and minerals necessary for overall health. Try adding berries or sliced avocado to your cereal or yogurt, or enjoy a veggie-filled omelette.

Watch portion sizes. Even healthy foods can contribute to weight gain if eaten in large quantities. Be mindful of portion sizes and using measuring cups or a food scale can be helpful in ensuring you’re eating the right amount.

Take your time. Eating slowly and mindfully can enhance the enjoyment of your meal and help prevent overeating. Set aside some time for yourself to enjoy your breakfast without distractions, such as television or your phone.

By following these tips, you’ll be well on your way to enjoying delicious, nutrient-rich breakfasts that support menopause weight loss.

Benefits of Customizing Your Breakfast

Keeping Metabolism Active

A well-balanced breakfast is crucial to maintain an active metabolism during menopause.

Customizing your breakfast allows you to choose nutrient-dense foods that keep you feeling full and energetic throughout the morning.

A good combination of protein, and healthy fats can help maintain a steady blood sugar level and prevent mid-morning crashes.

Incorporating protein sources such as eggs or Greek yogurt can help support muscle maintenance and promote satiety. 

Finally, adding a serving of healthy fats from foods like avocado, nuts, or seeds can keep you satisfied for a longer period.

Stopping Cravings

By focusing on nutrient-dense protein based ingredients and being mindful of your body’s needs you can prevent those annoying mid morning cravings that will often have you reaching for a snack at 11 am.

Cravings often undermine our best intentions when it comes to losing weight so knocking them on the head is a big win.

Easy Breakfast Recipes To Try

best breakfasts for menopause weight loss - egg muffins

Egg Muffins are quick to make

Smoked Salmon Egg Breakfast Muffins with red peppers

These delicious and nutritious breakfast muffins are perfect for menopause weight loss. Packed with protein from eggs and smoked salmon, and balanced with vitamin C-rich red peppers, they support a healthy body and mind. 

You can make a batch and freeze them too for something healthy to grab in the morning.

To make these muffins, follow these simple steps:

  1. Preheat your oven to 350°F (175°C) and prepare a muffin pan with non-stick spray or paper liners.
  2. In a bowl, whisk together 6 large eggs, 1/4 cup of chopped smoked salmon, 1/4 cup of diced red pepper, and 1/4 cup of chopped fresh chives.
  3. Season the mixture with a pinch of salt and black pepper, then pour it evenly into the prepared muffin pan.
  4. Bake for 20-25 minutes, or until the muffins are set and a toothpick comes out clean.
  5. Let cool for a few minutes before serving. Enjoy these tasty muffins as a satisfying and weight loss-friendly breakfast!
best breakfasts for menopause weight loss - scrambled eggs

Scrambled eggs – a classic high protein breakfast

Scrambled eggs

Scrambled eggs are a classic breakfast choice, quick to prepare, and easily customizable to suit your taste. 

For menopause weight loss, eggs provide a great source of protein and healthy fats, which can help keep you fuller longer. Follow this recipe for a nutritious and tasty scrambled eggs breakfast:

  1. Heat a non-stick skillet over medium heat, and add 1 tablespoon of olive oil or coconut oil.
  2. Sauté 1/4 cup of chopped vegetables of your choice (such as bell peppers, onions, or spinach) in the oil for a few minutes, until they soften.
  3. In a separate bowl, beat 2 large eggs with a pinch of salt and black pepper. You may also add a splash of milk or non-dairy milk for a creamier texture.
  4. Pour the beaten eggs into the skillet over the sautéed vegetables, and let it sit for a moment before gently stirring.
  5. Cook for 2-3 minutes, or until the eggs are set but still slightly soft. It’s important not to overcook the eggs to maintain a tender and flavorful result.
  6. Serve your scrambled eggs with a side of whole-grain toast or sliced avocado for added fiber and healthy fats. Enjoy this filling breakfast, perfect for supporting your weight loss goals during menopause!


Incorporating the right breakfast choices during menopause can greatly help in weight loss and overall well-being.

Prioritizing nutrient-dense, high-fiber, and protein-rich foods can support hormonal balance and keep hunger levels in check, ensuring a healthy weight loss journey.

Including filling options like eggs, Greek yogurt, and plenty of fruits and vegetables can provide essential nutrients while keeping the calorie count low.

Additionally, incorporating healthy fats from sources like nuts and seeds can help maintain energy levels throughout the day.

Finally, staying hydrated and mindful of portion sizes is essential in ensuring a successful weight loss experience during menopause.

By following these tips and making mindful breakfast choices, you can navigate menopause with confidence, maintain a healthy weight, and optimize your overall health.

“Medical Disclaimer: I am not a doctor. This article is for informative purposes only. As always, our content is strictly informational and shouldn’t be considered medical advice.”

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Menopause and Perimenopause can be a tricky time to pass through. I certainly had a turbulent journey. I learnt a lot from my intense battle. I rediscovered my Menopause Mojo and you can too. I truly believe that Menopause can be the start of the best part of your life. I am an Artist, Certified Transformation Life Coach, Holistic Health Coach, Hypnosis practitioner and woman's health researcher. NB. I am not a doctor or qualified to give medical advice. I merely share what has worked for me. I hope it can help you too. x