A common question we get asked about how to lose weight around menopause is, “What’s the best thing to eat for breakfast, and should I eat it at all?” Women in their 40s and 50s often struggle with weight gain and find it difficult to see results even with a seemingly healthy diet. This struggle can lead to frustration and a feeling of hopelessness.
At TRINITY Transformation, we’ve helped over 6,500 women around menopause lose 15-25 lbs in 12 weeks or less over the last decade. Our approach focuses on understanding the unique hormonal changes women experience during menopause and tailoring a diet that supports weight loss and overall health.
Expect To Learn About:
- The common misconceptions about breakfast during menopause
- Why skipping breakfast or eating certain “healthy” foods can hinder your weight loss
- The impact of hormonal changes on weight gain and loss during menopause
- Specific breakfast foods to avoid and why
- Healthier breakfast alternatives that align with the nutritional needs of women over 40
- Real-life success stories from women who transformed their breakfast habits
The Breakfast Misconception
Many women believe that eating less or skipping breakfast will help them lose weight. However, this often leads to no movement on the scale or even weight gain.
This can be incredibly demotivating, causing many to give up. When you know the best foods to eat for breakfast, you can start seeing the scales move in the right direction.
Menopause brings hormonal changes that can make it easier to gain weight, especially around the middle, and harder to lose it. Understanding which foods help manage these changes is crucial.
The 7 Worst Breakfasts Around Menopause
Let’s dive into the seven worst breakfasts for women around menopause and what you should have instead.
1. Nothing at All!
Skipping breakfast might seem like a good idea, but for women around menopause, it can increase stress hormones and trigger weight gain. If fasting, opt for an earlier dinner instead of skipping breakfast.
2. Cereal
Cereal is often ultra-processed and high in sugar, leading to blood sugar spikes and crashes. For instance, Crunchy Nut contains 35g of sugar per 100g—similar to a candy bar.
3. Granola
Granola, although slightly less processed, is calorie-dense due to being baked in oil and sugar. It’s low in protein, making it a poor breakfast choice.
4. Toast
Even whole-grain toast is highly processed and primarily consists of carbs. Topping it with more carbs like jam exacerbates the issue, causing blood sugar spikes and quick hunger.
5. Pastries
Pastries are highly processed and often combined with unhealthy fats. They lack protein and are not filling, leading to increased hunger and calorie intake.
6. Breakfast Biscuits
Products like Belvita are marketed as healthy but are high in sugar and low in protein. They don’t provide lasting satiety and are essentially another form of ultra-processed food.
7. Flavored Yogurts
Most flavoured yogurts are high in sugar and low in protein. Even Greek-style yogurts can be deceptive, offering less protein than you might think.
Healthier Breakfast Alternatives
Instead of these common choices, opt for breakfasts that combine unprocessed carbs, healthy fats, and proteins. Here are some ideas:
1. Porridge and Protein
Combine porridge with protein powder or a side of eggs to keep you full longer.
2. Smoothies
A smoothie with protein powder, berries, chia seeds, and almond milk is nutrient-dense and satisfying.
3. Eggs
Eggs are versatile and high in protein. Try an omelet with vegetables or eggs with smoked salmon and avocado.
4. Healthy Fry-Up
Opt for grilled chicken sausages, bacon medallions, and eggs for a satisfying and balanced meal.
5. Greek Yogurt with Berries
Choose high-protein Greek yogurt and add berries for a fiber boost.
Watch How Lyndsey Lost 15 Kg and Regained Her Confidence
How Trinity Can Help
Choosing the right breakfast foods can significantly impact weight loss during menopause. Avoiding highly processed, high-sugar foods and opting for balanced, nutrient-dense meals will help you achieve your weight loss goals and feel great.
At Trinity Transformation, we’ve helped over 7,000 women over 40 drop 1–2 dress sizes (or 15–25 lbs) in just 12 weeks — and 97% of them succeed.
Unlike fad diets or weight loss jabs, our approach is a complete re-education that teaches you how to eat, train and live in a way that works for your hormones, your body, and your lifestyle.
Our expert coaches support you every step of the way, helping you:
- Balance your calories, protein and fibre
- Build lean muscle through low-impact strength training
- Manage hormones to reduce cravings and belly fat
- Stay accountable, even when life gets busy
This is about finally feeling like yourself again: confident, energised and strong.
If you’re ready to learn how to eat in a way that works for your changing body and achieve long-term, sustainable results — join our free training or download our Fit Over 40 guide to get started today.
