If you’ve been asking yourself what to eat in the morning to feel energised, satisfied, and actually see results with your weight loss, it might be time to rethink toast.
Toast has been a go-to breakfast food for decades. Quick, easy, comforting. But here’s the truth: for women in their 40s, 50s, and 60s, especially during menopause, relying on toast in the morning could be the very reason you’re hungry again by 10am.
It spikes your blood sugar, leaves you tired and craving more food, and does very little to support your long-term health.
In this article we’ll look at why toast is holding you back, what happens in your body when you eat it, and most importantly, what to eat instead to feel fuller for longer, boost your energy, and finally start shifting that stubborn weight around the middle.
Why Toast Doesn’t Work as a Healthy Breakfast
At first glance, toast looks harmless. Especially if it’s “brown bread” or “wholemeal.”
However, toast is made from wheat flour, which is highly processed. This means your body digests it very quickly. This causes a rapid spike in blood sugar, followed by an equally fast crash.
That crash is why you feel tired, sluggish, and reaching for another snack (or a second coffee) by mid-morning.
And it gets worse during menopause. When oestrogen levels drop, your body struggles to manage insulin, which is the hormone that regulates blood sugar.
That’s why eating toast regularly can drive fat storage, especially around the tummy. It also increases cravings, slows your metabolism, and can contribute to long-term health risks like heart disease.
Why Skipping Breakfast Isn’t the Answer Either
Some women in their 40s and 50s think, “If toast doesn’t work, I’ll just skip breakfast.”
But skipping breakfast actually raises stress hormones even higher. With oestrogen levels already declining, your body becomes less able to regulate cortisol — the main stress hormone.
When cortisol is left unchecked, it creates what we call the “weight gain triangle.”
This means your hunger signals stop working properly, so you never feel satisfied after eating. At the same time, your body becomes less responsive to insulin, which makes it far easier to store fat around your waistline.
On top of that, your thyroid slows down, lowering your metabolism and making weight loss feel almost impossible.
So whether you’re eating toast in the morning or avoiding food altogether, the result is often the same. You’re left with hunger, low energy, constant cravings, and weight gain around the middle.
“In September 2021, before I joined Trinity, I was 50 years old and at 104kg. With a BMI of 35, I was obese and unhappy. I was also, frankly, desperate. I had got to the point where I felt like it was all too late and that I would just carry on getting fatter and fatter until it killed me. I know its a cliche but Trinity has actually transformed my life. I’ve lost 30kg and feel strong. I’m not on a diet, I’ve changed my lifestyle. I’ve developed a curiosity about my wellbeing. I’m interested in how my body works.”
– Rachel Hillier (52), Trinity Client
Building a Menopause-Friendly Breakfast
The good news is you don’t need to give up breakfast altogether. The key is to swap nutrient-poor choices like toast and cereal for meals that work with your body during menopause.
Inside the Fit Over 40 Program, this is called Hormonally Balanced Eating (HBE). It’s a simple framework that ensures your first meal of the day delivers the protein, fibre, and healthy fats your body needs to keep hormones balanced, energy steady, and cravings under control.
Focus On These Nutrients in Your Breakfast:
Protein
Protein is the single most important thing missing from most women’s breakfasts. It steadies your blood sugar, helps you feel full, and supports lean muscle. Without enough protein, it’s almost impossible to avoid the mid-morning crash.
This is why toast, pastries, and cereal leave you hungry again so quickly, they simply don’t provide what your body really needs.
Fibre
Fibre slows the release of sugar into the bloodstream, helping you avoid spikes and crashes that lead to snacking. It also improves digestion, reduces bloating, and keeps you feeling satisfied.
Around menopause, when cravings often intensify, a fibre-rich breakfast can be the difference between feeling in control and feeling constantly hungry.
Healthy Fats
Healthy fats play a vital role in hormone production and satiety. They keep you feeling full, stabilise energy levels, and provide essential nutrients.
Adding fats like avocado, seeds, or nuts to breakfast helps prevent cravings and reduces the likelihood of energy slumps mid-morning.
Slow-Digesting Carbs
Carbohydrates are not the enemy, but processed carbs like white bread or pastries cause rapid spikes in blood sugar that quickly crash.
Instead, slow-digesting carbs like oats, fruit, and vegetables provide steady fuel to power through the morning, without the rollercoaster effect of energy highs and lows.
“Before Trinity I weighed 89kg and was in size 16 clothes, bordering on size 18. The most I have ever weighed, even when pregnant! I tried different diets: Dukan diet worked temporarily and I lost significant amount of weight, but as soon as I reintroduced food types the weight piled back on and more each time. Trinity has been a re-education in terms of my understanding of food and nutrition and exercise. I am now 73kg, so in total I have lost 16kg since my pre-Trinity programme. The best thing about Trinity is the empowerment you get from being physically stronger and fitter.”
– Paula Parker (55), Trinity Client
What to Eat in the Morning Instead
These meals combine all the key nutrients in the right balance to keep you full, energised, and hormonally supported.
1. Omelette with Low-Fat Cheese & Vegetables + ½ Avocado
- 3 large eggs = 24g protein
- 25g reduced-fat cheddar = 7g protein
- ½ pepper = 1g fibre
- ½ avocado = 7g fibre
Total: 31g protein, 8g fibre, 463 kcal
Why it works: This option delivers a high-protein, high-fibre meal with healthy fats. The eggs and cheese support muscle maintenance, while the avocado helps balance hormones and keep you satisfied.
2. Porridge with Mixed Berries, Almond Milk & Protein Shake
- 40g oats = 4g protein, 3g fibre
- 35g scoop protein powder = 25g protein
- 100g mixed berries = 1g protein, 4g fibre
Total: 30g protein, 7g fibre, 374 kcal
Why it works: Oats provide slow-digesting carbs, while protein powder boosts muscle support. The berries add fibre and antioxidants, making it a well-rounded breakfast that avoids blood sugar spikes.
3. Protein Smoothie with Oats, Berries, Flaxseeds & Peanut Butter
- 30g protein powder = 23g protein
- 15g peanut butter = 4g protein, 1g fibre
- 20g oats = 2g protein, 1.5g fibre
- 5g flaxseeds = 1g protein, 1g fibre
- 100g berries = 1g protein, 4g fibre
Total: 31g protein, 7.5g fibre, 348 kcal
Why it works: Perfect for busy mornings. It provides a balance of protein, fibre, and healthy fats in a quick, portable option. Peanut butter and flaxseeds also add omega-3s and extra satiety.
4. Poached Eggs with Smoked Salmon, Spinach & ½ Avocado
- 3 poached eggs = 24g protein
- 50g smoked salmon = 9g protein
- ½ avocado = 7g fibre
- 50g spinach = 1g protein, 1g fibre
Total: 34g protein, 8g fibre, 465 kcal
Why it works: High in protein and rich in omega-3s, this breakfast supports lean muscle and hormone health. The spinach and avocado add fibre and nutrients, while smoked salmon boosts heart and brain health.
5. 0% Fat Greek Yogurt with Berries & Mixed Seeds
- 250g Greek yogurt = 25g protein
- 20g mixed seeds = 5g protein
- 100g mixed berries = 1g protein, 4g fibre
Total: 30g protein, 5g fibre, 280 kcal
Why it works: A lighter, high-protein option that’s easy to prepare. Seeds provide healthy fats and extra fibre, while Greek yogurt helps regulate hunger and build lean muscle.
“Before Trinity I was 15 stone and a size 18 to 20. The weight had crept on since the children. I was very stressed and not feeling good about myself. I would delete most photos of myself and spent a lot of time searching the internet for flattering sizes for larger ladies. The first challenge was sticking to the plan. I love to be spontaneous. Planning the week of work outs and food and following through was not easy. But now after Trinity I’m a size 12 having lost nearly 3 stone. I have a whole new wardrobe and people still comment on how good I look. I feel better in myself and more confident with the feeling of strength and achievement.”
– Alison Tennant (56), Trinity Client
How Trinity Can Help You Take Back Control
If this feels overwhelming, you’re not alone. Most women in their 40s, 50s and 60s have been led to believe that eating less, cutting carbs, or even considering medical “quick fixes” is the way forward.
But those methods don’t work during menopause. In fact, they often make things worse.
At Trinity, we’ve helped over 7,000 women transform their bodies and lives, with a 97% success rate. And it’s not through fads, diets, or weight-loss jabs.
Our Fit Over 40 program is a complete re-education around food, exercise, and mindset. It’s designed specifically for women navigating menopause. We’ll show you how to eat in a way that works with your body, not against it.
We avoid two big mistakes women make:
- Starving yourself (which only increases stress and fat storage)
- Eating too many hormone-disrupting WADS foods: Wheat, Alcohol, Dairy, and Sugar
Instead, we’ll guide you to get the right calories, the right protein, and the right fibre, all without cutting out the foods you love.
Our programme is more about losing weight, we work with you to help you feel yourself again. Stronger, fitter, more confident, and ready to enjoy life without worrying about your waistline or energy levels.
So if you’re tired of feeling hungry by 10am, frustrated with old methods that don’t work anymore, and ready to take back control, the next step is simple.
