As women over 40, many of us know how tough it can be to shift extra weight, especially when those pounds seem to gather around the middle. Hormonal changes during menopause often make weight loss harder than it was in our 20s or 30s.
That’s why starting your day with a high-protein breakfast is so important. Protein not only helps you feel fuller for longer, but it also supports muscle retention and stabilises blood sugar—key factors for effective weight loss.
However, with so many products now labelled as “high protein” cereals, it’s easy to fall into the trap of thinking you’re making a healthy choice when in reality, many of these cereals are still loaded with hidden sugars and empty carbs.
The truth is, not all protein cereals are created equal. Some cereals are genuinely high in protein, low in sugar, and made with whole ingredients that will support your weight loss journey. Others are full of refined carbs and sugar that do more harm than good.
So, how can you tell the difference?
In this post, we’ll break down the best high-protein cereals for weight loss, explain what to avoid, and help you make informed choices that will keep you on track towards your goals.
Before we get into the details, if you’re looking for personalised support on your weight loss journey, check out our Fit Over 40 programme. It’s designed specifically for women like you, who’ve tried everything and need a plan that works with your changing body.
Why Choose High Protein Cereals?
Protein is crucial for women over 40, especially if you’re trying to lose weight. Here’s why a high-protein breakfast can make all the difference:
- Keeps you fuller for longer: Protein reduces hunger hormones and boosts fullness hormones, making you feel satisfied after your meal.
- Prevents energy crashes: Protein slows the release of sugar into the bloodstream, keeping your energy levels steady throughout the morning.
- Supports muscle retention: As we age, we lose muscle mass, which slows metabolism. Eating enough protein helps to preserve muscle and keeps your metabolism working efficiently.
- Reduces cravings: A high-protein breakfast can reduce cravings later in the day, helping you avoid reaching for those biscuits or sugary snacks.
Why It’s Important to Check Sugar and Protein Content
Many cereals are marketed as healthy choices, but their actual nutritional content tells a different story. High sugar content can lead to blood sugar spikes and crashes, causing cravings and hunger not long after eating.
This can make weight loss more difficult, as you may find yourself reaching for snacks or larger portions to stay satisfied.
Similarly, cereals that are low in protein won’t keep you full for long. Protein is essential for maintaining muscle mass, supporting fat loss, and keeping you satiated throughout the day. Without sufficient protein, you’re more likely to feel hungry and overeat later in the day.
For optimal weight loss, aim for cereals that contain over 20g of protein per 100g and less than 10g of sugar per 100g. These cereals will provide a better balance of nutrients, helping you stay full and energised while avoiding the sugar crashes that can derail your progress.
How to Spot Good High-Protein Cereals
A good high-protein cereal should have:
- High protein content: Look for cereals with at least 7-10g of protein per serving. This will help keep you full and support muscle retention.
- Low sugar: Aim for cereals with no more than 5g of sugar per serving. Anything higher will likely cause a blood sugar spike.
- Fibre-rich: Fibre is essential for digestion and keeping you feeling full. Whole grains and oats are excellent sources of fibre and can help prevent overeating.
- Whole ingredients: Choose cereals made from real, whole foods rather than refined grains and additives. The closer a cereal is to its natural form, the better.
Now that you know what to look for, let’s take a look at some of the best high-protein cereals for weight loss.
The 5 Best High Protein Cereals for Weight Loss
1. M&S High Protein Vegan Chocolate Crunch
Protein per serving: 10.7g
Calories per serving: 189
Sugar per serving: 2.0g
Why it’s great: With 13g of plant-based protein per serving, this cereal helps keep you full for longer, supports muscle maintenance, and stabilises blood sugar levels. It also keeps sugar levels relatively low at 4.7g per serving.
2. Lizi’s High Protein Nuts & Seeds Granola
Protein per serving: 13.5g
Calories per serving: 221kcal
Sugar per serving: 5.2g
Why it’s great: Lizi’s High Protein Nuts & Seeds Granola provides you with 27% of your daily protein needs, just for breakfast. It’s lower in sugar than the generic cereals and is suitable for vegetarians and vegans as they use vegetable protein.
3. Surreal High Protein Cereal Cinnamon
Protein per serving: 11 g
Calories per serving: 110
Sugar per serving: 1.3g
Why it’s great: Surreal is low in calories and sugar, yet packed with 11g of protein, making it an ideal choice for weight loss. The high protein content helps keep you full, supports muscle maintenance, and regulates blood sugar, which is crucial for managing cravings and avoiding energy crashes throughout the day.
4. M&S High Protein Peanut & Oat Granola
Protein per serving: 15g
Calories per serving: 198
Sugar per serving: 2.0g
Why it’s great: With 15g of protein per serving, this granola is one of the highest protein options available, which is perfect for keeping you satisfied for longer. Despite being a granola, which can often be high in sugar, this M&S option keeps the sugar content impressively low at just 2g per serving, making it an excellent choice for weight loss without compromising flavour.
5. Catalina Crunch Cinnamon Toast Cereal
Protein per serving: 11 g
Calories per serving: 110
Sugar per serving: 0 g
Why it’s great: This cereal offers 11g of protein with zero sugar, making it a fantastic option for those looking to lose weight while satisfying their sweet tooth. The low-calorie count and high protein ensure you’ll stay full without adding unnecessary sugar or calories, helping to avoid the blood sugar spikes that can lead to cravings.
Cereals To Avoid For Weight Loss
Not all cereals are created equal, and some can hinder your weight loss efforts, especially if they’re high in sugar or lacking protein.
Here’s what to watch out for:
1. Granola with Chocolate
Protein per serving: 4g
Calories per serving: 193 kcal
Sugar per serving: 8.7g
Is Granola good for weight loss? While granola can seem healthy, many versions—especially those with chocolate—are packed with sugar and calories. It can quickly lead to overeating, making it a poor choice for weight loss unless eaten in moderation and with careful portion control.
2. Alpen Original Muesli
Protein per serving: 4.7g
Calories per serving: 152 kcal
Sugar per serving: 9g
Is Alpen Original good for weight loss? Although Alpen Muesli is marketed as a nutritious, high-fibre option, it still contains 9g of sugar per serving. This added sugar can prevent you from staying full for long and may hinder your weight loss efforts, especially if you’re trying to keep sugar intake low.
3. Kellogg’s Special K Original
Protein per serving: 7g
Calories per serving: 161 kcal
Sugar per serving: 7g
Is Special K good for weight loss? While Special K is marketed as a healthy, weight-loss-friendly cereal, it contains more sugar than you might expect. The 7g of sugar per serving can lead to blood sugar spikes, and it lacks the fibre needed to keep you full for long, making it less ideal for sustained weight loss.
4. Frosties
Protein per serving: 1.3g
Calories per serving: 145 kcal
Sugar per serving: 11.1g
Are Frosties good for weight loss? Frosties are loaded with sugar and provide minimal nutritional value. The high sugar content can lead to blood sugar spikes, making it difficult to stay full and manage cravings, which is not helpful for weight loss.
5. Kellogs All-Bran Original
Protein per serving: 5.6g
Calories per serving: 134 kcal
Sugar per serving: 7.2g
Are All-Bran Original good for weight loss? All-Bran may seem like a healthy option due to its high fibre content, but it still contains 8g of sugar per serving. While fibre is essential for digestion and staying full, the sugar content can work against your weight loss efforts by causing blood sugar spikes.
Tips to Create a High-Protein, Weight-Loss-Friendly Breakfast
No matter which cereal you choose, there are plenty of ways to boost the protein content and make it more filling and satisfying. Here’s how to take your breakfast to the next level:
- Add a protein boost: Mix in a scoop of protein powder or serve your cereal with high-protein Greek yoghurt instead of milk.
- Top with healthy fats: Sprinkle nuts, seeds, or flaxseeds over your cereal to add healthy fats and extra protein.
- Go for unsweetened: Choose cereals with little to no added sugar. If you want a sweeter taste, add some fresh berries or a drizzle of honey instead.
- Watch portion sizes: Even healthy cereals can add up in calories if you’re not mindful of portion sizes. Stick to the recommended serving and bulk it out with protein-rich toppings.
Make the Most of Your Mornings
Breakfast is an opportunity to set yourself up for the day with a meal that will keep you satisfied and energised. A high-protein cereal, paired with the right toppings, can give you the fuel you need to tackle the morning without those mid-morning cravings or energy crashes.
Remember, the key to successful weight loss in your 40s, 50s, and beyond is about making small, sustainable changes. Choosing a better breakfast is one of those small but impactful shifts that can make a real difference over time.
If you fancy making a breakfast high in protein, have a look at our recipe for Double-Chocolate Proats.
Ready to Take Your Weight Loss Journey Further?
If you’re ready to take control of your health and drop 1-2 dress sizes (or lose 15-25 pounds) in 12 weeks, our Fit Over 40 programme is designed for women like you who are dealing with the unique challenges of menopause and weight loss.
Our programme focuses on sustainable results, supporting you with personalised coaching, accountability, and nutrition advice tailored to your body’s changing needs.
- Download our free guide to get started
- Sign up for our free training
- Learn more about our Fit Over 40 programme
Let’s make this the year you finally feel confident, strong, and happy in your own skin!
Frequently Asked Questions
The National Institutes of Health (NIH) recommends that healthy adults consume up to 2 grams of protein per kilogram of body weight per day. However, the specific amount depends on many factors, including your body weight, activity level, and goals.
Is Readybrek Good for Losing Weight?
Readybrek is fortified with vitamins and minerals but is low in protein. However, it’s lower in fibre compared to whole oats, so it might not keep you full for as long. Adding toppings like chia seeds or Greek yoghurt can help boost its staying power.
Are Bran Flakes Good for Weight Loss?
Bran flakes are high in fibre and can be a good choice for digestion, but they’re not particularly high in protein. To make them more weight-loss-friendly, add a source of protein like a handful of nuts or a dollop of Greek yoghurt.
