Protein for Breakfast Changes Your Hormones

hormones lifestyle menopause nutrition perimenopause Mar 04, 2025

Why You Need Protein for Breakfast in Perimenopause (And How It Changes Everything)

Skipping Protein in the Morning? Here’s Why That’s a Big Mistake

Not having protein for breakfast is like trying to run a marathon in flip-flops—you might get through the day, but it’s going to be wobbly, exhausting, and full of unnecessary struggles.

If you’re in perimenopause, what you eat in the morning can set the tone for your entire day—impacting your energy, cravings, metabolism, and even how your body stores fat. Yet, over 60% of us women in midlife don’t eat enough protein for breakfast.

Let’s break down why starting your day with protein is the single most important thing you can do to support your hormones, metabolism, and energy levels.

The Problem With Skipping Protein in Perimenopause

If your breakfast is just coffee and toast, you’re setting yourself up for:

🚨 Blood Sugar Rollercoaster → Leads to fatigue, irritability, and increased hunger.
🚨 Muscle Loss & Slower Metabolism → Less muscle = harder time burning fat.
🚨 Cravings & Overeating → Leads to weight gain, especially around the belly.

Sound familiar? The good news is, there’s an easy fix—protein.

The Science Behind Protein & Why It’s Essential for Perimenopause

💡 1. Protein Stabilizes Blood Sugar & Prevents Energy Crashes
Protein slows digestion, preventing the blood sugar spikes and crashes that leave you exhausted by mid-morning.

💡 2. Protein Reduces Hunger & Cravings
Protein signals satiety hormones (like GLP-1), telling your brain you’re full—so you’re not reaching for a snack an hour later.

💡 3. Protein Supports Muscle & Metabolism
Perimenopause accelerates muscle loss, but protein helps maintain and build muscle, keeping your metabolism strong.

💡 4. Protein Balances Cortisol & Reduces Stress Response
Skipping protein keeps your body in a stress state, increasing cravings and worsening perimenopause symptoms.

What Happens When You Skip Protein?

🚫 Energy Dips & Afternoon Slumps – Blood sugar crashes lead to exhaustion.
🚫 More Snacking & Overeating – Low protein = stronger sugar cravings throughout the day.
🚫 Slower Metabolism & Muscle Loss – Leads to long-term weight gain and increased body fat.

If your breakfast isn’t fueling you properly, your body spends the day playing catch-up, leaving you constantly hungry and running on empty.

How Much Protein Do You Need & What Should You Eat?

✔ Aim for 30g+ of protein at breakfast

✔ Balance with Fibre & Healthy Fats

Think eggs with avocado, Greek yogurt with nuts, or a protein shake with chia seeds.

Best Protein Sources for Breakfast

🍳 Animal-Based: Eggs, Greek yogurt, cottage cheese, salmon, protein powder.
🌱 Plant-Based: Tofu, tempeh, lentils, chickpeas, hemp seeds.

Stronger in Midlie means Starting your day Strong... with Protein

If you’re in perimenopause, the best thing you can do is start your day with protein.

✅ It stabilizes blood sugar
✅ It curbs cravings
✅ It supports muscle & metabolism
✅ It keeps your energy steady all day long

And the best part? It’s an easy switch that makes a BIG impact.

Want to make it Simple?

💥 Want an easy way to get more protein not only at breakfast but throughout the day?