Our ‘Coffee for Breakfast’ Era is Over

Menopausal bodies thrive on breakfast.

Here’s what happens when you start eating breakfast:

  • Energy, mood, memory improve

  • Brain fog is less or absent

  • Food Cravings are reduced

  • Visceral fat gains are mitigated

  • Muscle quantity and quality improvement

  • Stress Hormones (Cortisol etc.) are reduced

  • Metabolic-Related disease such as heart disease & diabetes are reduced

  • Other menopause-related symptoms can be lessened

BEST Breakfast Practices

Below is your breakfast formula. Also, note: we don’t do perfect; we do “pretty close 75% of the time.”

  • Make a mixed meal, or include sources of protein, carbs, and fat. This optimizes satiety, nutrient absorption, and stress hormone regulation.

  • Aim for 25+ grams of protein

  • Add a fist-sized serving of non-starchy veggies

  • Add 1-2 cupped handfuls of carbs, including grains, legumes, fruits, or starchy Veggies (like potatoes).

  • Target a total of 400-600 calories, depending on your activity level and goals

If you Don’t Currently eat Breakfast

Acclimate yourself toward eating a meal, in a series of steps, each lasting days-to-months, depending on how rapidly your brain accepts each step.

Step 1. Start with energy-providing liquids. A tiny Gatorade, 1/3 to half a protein shake, or a homemade or pre-made smoothie.

Step 2. Add solid food. Keep the effort bar low, meaning pre-prepared food, re-purposing leftovers, or grabbing a piece of fruit are all good places to go.

Step 3. Add energy and nutrient sources that more closely mirror the goals listed above. If possible, slowly start replacing any pre-made food sources, which tend to emphasize fat and carbs and ignore protein & fiber. (Also, never give up your half & half if you don’t want to. That’s crazy😆.)

If you already eat Yogurt, 1/2 cup Berries, and coffee (+cream)

The breakfast on the left 👇is a start: Some carbs, a little protein, a little fat, and just a little total energy.

Try adding/switching to any combo of the following:

  • Plain Greek yogurt (17g. Protein per 3/4 cup serving)

  • PB2 powder (6g. Protein/serv)

  • 1/2 cup oats (4g. Protein, 27g. Carbs)

  • 50g. Kodiak Protein oats (12 g. Protein, 30 carbs)

  • 10g. Scoop vanilla Protein Powder

A START >> 9 g. Protein, 18 g. Carbs, 3 g. Fat, 135 calories

Nancy’s Plain Yogurt, 1/2 cup berries

Admittedly MY everyday BREAKFAST >>

25-35 G. Protein, 60 g. carbs, 9 g. fat, 400-500 calories

½ Cup Rolled Oats, 1 cup thawed fz. strawberries, 3/4 cup Greek yogurt.

Bonus: 1 scoop PB2, 10 g. protein powder, 1 tsp. Creatine

If you already eat 2 eggs, 1 toast, & coffee (+cream)

This breakfast contains not enough protein, fiber, or carbs. (18 out of 30 grams of protein, 23 out of 30-50 grams of carbs, and 14 out of 15-20 grams of Fat.)
Try adding/switching to any combo of the following:

Try adding/swapping:

  • Turkey Sausage (1/2 to 1 serving)

  • Roasted potato cubes instead of toast

  • 3x 3T. servings Egg whites

  • 1 Cup Sauteed Brussels Sprouts

  • A flavor profile >> Gochujang & soy sauce, lime & Cilantro, Harissa & dill…

If you eat whatever leftovers you find

Obvs. every meal is unique in macronutrient values, so your big goal is to recognize what’s missing and fill that gap:

PROTEIN: 1 palm-sized portion/ 3.5 oz serving / 100g. serving has ~ 22 grams of protein. Your body needs 30-50 grams. If you think you’re short, add something like these suggestions >>

  • 1+ egg (6g. protein per egg) or egg whites (5 g. protein per 3 T. serv.)

  • chicken breast or other lean meat

  • edamame or tofu (9 g. protein per half cup)

  • Tempeh (18 g. protein per 3 oz. serving)

Non-Starchy VEGGIES: 1 -1.5 fist-sized servings of non-starchy veggies or fruit.

FRUIT, GRAINS, or Starchy VEGGIES: 1 cupped handful of rice, legumes, potato, apple etc.)

Ready to Revolutionize your Life in Menopause with Anne?

References:

PMIDs

38201856

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