Should I eat breakfast? There are good reasons why you should.

Many people forgo breakfast because they are time poor or choosing to fast or because they simply don't want to eat early in the morning. There are, however, benefits to eating before lunch. Firstly, it jumpstarts the metabolism, which tends to slow down with age and hormonal changes. This can help manage weight, a common concern during menopause, as a healthy breakfast reduces the likelihood of overeating later in the day. Secondly, breakfast provides essential nutrients like calcium and vitamin D, which become even more vital during menopause to support bone health and reduce the risk of osteoporosis. Furthermore eating breakfast stabilizes blood sugar levels, preventing mood swings and irritability often associated with fluctuating hormones. This is especially important as menopausal women may experience increased stress and anxiety. Finally breakfast enhances cognitive function, aiding in memory and concentration, which can be affected during menopause due to hormonal shifts.

If you are going to eat breakfast, it is best to look to a high protein, low sugar meal. We have found two of the best:  

Greek Yogurt Parfait:

Ingredients:

• 1 cup Greek yogurt (unsweetened)
• 1/2 cup fresh mixed berries (these can be frozen and defrosted)
• 1/4 cup granola (look for a low-sugar option)
• 1 tablespoon honey (optional)
• 1 tablespoon chopped nuts (e.g., almonds, walnuts)

Instructions:

1. In a bowl or glass, start with a layer of Greek yogurt.
2. Add a layer of mixed berries on top of the yogurt.
3. Sprinkle granola over the berries.
4. Drizzle honey over the granola if you desire some extra sweetness.
5. Top with chopped nuts for added protein and crunch.
6. Repeat the layering process if you have a larger container or want a bigger portion.
7. Enjoy your protein-packed parfait!

2. Veggie and Egg Breakfast Burrito:

Ingredients:

• 2 large eggs
• 1 whole wheat tortilla 
• 1/4 cup capsicum
• 1/4 cup diced red onions
• 1/4 cup diced tomatoes
• 1/4 cup spinach leaves
• 1/4 cup black beans (cooked, canned is find)
• 1/4 cup grated cheese 
• Salt and pepper to taste
• Cooking spray or olive oil for cooking

Instructions:

1. In a small bowl, beat the eggs and season with salt and pepper.
2. Heat a non-stick pan over medium-high heat and lightly coat it with cooking spray or a small amount of olive oil.
3. Add the diced onions and peppers to the capsicum and sauté for about 2-3 minutes until they start to soften.
4. Add the spinach and tomatoes to the pan and sauté for another 1-2 minutes until the spinach wilts.
5. Pour the beaten eggs into the pan with the sautéed vegetables. Stir occasionally until the eggs are cooked through and scrambled.
6. Warm the whole wheat tortilla in a dry pn or microwave for about 10 seconds.
7. Place the cooked egg and vegetable mixture in the center of the tortilla.
8. Add the black beans and shredded cheese on top of the egg mixture.
9. Fold in the sides of the tortilla and then roll it up, creating a burrito.
10. Optional: You can lightly grill the burrito in the skillet for a couple of minutes to make it crispy on the outside.
11. Serve hot and enjoy your protein-packed breakfast burrito!

These two recipes are not only high in protein but also provide a good balance of nutrients to start your day off right. Adjust the ingredients and portion sizes to meet your specific dietary needs and preferences.