Looking for some inspiration for breakfasts? Here are the best healthy breakfasts for women over forty, including some top tips on making the most of your meals!

At Trinity, we often get asked about the best things to eat for breakfast to lose weight, especially by women over forty. We’ve worked with 1000s of women in their 40s and 50s who felt stuck because they didn’t know what to have for breakfast. They want something that would set them up to get the scales moving and see amazing results. Sometimes, we even get asked whether to eat breakfast at all…

When you don’t know what to eat, you might opt for things you think are healthy. However, you might then step on the scales at the end of the week and see zero movement (or maybe even be heavier than before!)

When you’re not seeing results, it’s very hard to stay motivated, which is why a lot of women end up giving up. They’re left feeling stuck and unable to get their weight under control.

However, women’s bodies and hormones start to change as they get older. This can make it easier to gain weight (especially around the middle) and harder to lose it again with the ‘normal’ methods of exercise.

Yet, when you know the best healthy breakfasts for women over 40, as well as your other meals, you can quickly and easily get the scales moving and drop 2 stone in as little as 12 weeks! In our recent podcast episode, we reveal the best healthy breakfasts for women over 40, so you can do exactly that.

Firstly, meet the basic principles for women over 40

It’s important to avoid certain hormone-disrupting foods when considering the best healthy breakfasts for women over 40. Try to avoid:

  • Wheat
  • Dairy
  • Sugar

Instead, focus on a breakfast which contains the right nutrients, in the right quantities:

  • Calories
  • Protein
  • Fibre

The amount you need to consume will be specific to your body weight, body type, height, age, hormonal situation. This allows you to be flexible and still eat the foods you like! In our Fit Over 40 programme, we’ll give you a Bespoke Midlife Nutrition Plan (BMNP) which will work specifically for you and your hormones. You can find out more about this here.

Breakfasts to avoid

There are a number of breakfasts we recommend you avoid in order to have the best start to your day possible. We recommend avoiding these as they’re likely to leave you hungry, contain an imbalance of macronutrients, and leave you consuming more in the long run.

We recommend you avoid:

  • Toast and butter or jam – these are all carbs, sugar which will disrupt your hormones
  • Cereal – full of carbs, calorie dense and easy to overeat
  • Granola – full of carbs and fat, meaning high calories
  • 0% fat yoghourt – often still high in sugar to add flavour, and low in protein
  • Croissants or pastries – high carbs/fat and no protein
  • Breakfast biscuits – high carbs/sugar and no protein
  • Full English breakfast – too many calories, also high in fat

Best healthy breakfasts for women over 40

Instead, we recommend you have a breakfast which is full of protein, healthy carbs and the right amount of calories. Here are some easy ideas we recommend to our clients.


  • Overnight oats
  • Protein porridge
  • Porridge and protein shakes
  • No-added sugar muesli


  • Protein powder, berries, ice, chia/flax seeds, almond milk
  • Green smoothie


  • Omelette & vegetables
  • Eggs, smoked salmon & avocado
  • Egg muffins
  • Egg rolls
  • Healthy “fry up”
  • Grilled/oven-cooked chicken sausages

Find out more about how we can help by clicking here!

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