Our ‘Coffee for Breakfast’ Era is Over

Menopausal bodies thrive on breakfast.

Here’s what happens when you start eating breakfast:

• Energy, mood, memory improve

• Brain fog is less or absent

• Food Cravings are reduced

• Visceral fat gains are mitigated

• Muscle quantity and quality improvement

• Stress Hormones (Cortisol etc.) are reduced

• Metabolic-Related disease such as heart disease & diabetes are reduced

• Other menopause-related symptoms can be lessened
  

BEST Breakfast Practices

Below is your Perfect breakfast formula.

Also, note: we don’t do perfect; we do “pretty close 75% of the time.”

• Make a mixed meal, or include sources of protein, carbs, and fat. This optimizes satiety, nutrient absorption, and stress hormone regulation.

• Aim for a minimum of 30 grams of protein (Bonus: include Leucine, an amino acid found in dairy and meat)

• Aim for 1 fist-sized serving of fruits and/or non-starchy veggies

• Aim for at least 30 grams or 1 cupped handful of carbs, including minimally processed grains, legumes, fruits, and vegetables

• Include fewer than 15-20 grams of fat.

• Target a total of 400-600 calories, depending on your activity level and goals

If you don’t currently eat food within 2 hours of waking

Acclimate yourself to eating earlier, in a series of steps, each lasting days-to-months, depending on how rapidly your brain accepts each step.

Step 1. Start with energy-providing liquids. A tiny Gatorade, 1/3 to half a protein shake, or a homemade or pre-made smoothie.

Step 2. Add solid food. Keep the effort bar low, meaning pre-prepared food, re-purposing leftovers, or grabbing a piece of fruit are all good places to go.

Step 3. Add energy and nutrient sources that more closely mirror the goals listed above. If possible, slowly start replacing any pre-made food sources, which tend to emphasize fat and carbs and ignore protein & fiber. (Also, never give up your half & half if you don’t want to. That’s crazy😆.)

If you already eat Yogurt, 1/2 cup Berries, and coffee (+cream)

The breakfast on the left 👇contains not enough protein, fiber, carbs, or fat: 9 out of 30 grams of protein, 18 out of 30-50 grams of carbs, and 3 g. Fat

Try adding/switching to any combo of the following:

• Plain Greek yogurt (17g. Protein per 3/4 cup serving)

• PB2 powder (6g. Protein/serv)

• 1/2 cup oats (4g. Protein, 27g. Carbs)

• 50g. Kodiak Protein oats (12 g. Protein, 30 carbs)

• 10g. Scoop vanilla Protein Powder

If you already eat 2 eggs, 1 toast, & coffee (+cream)

This breakfast contains not enough protein, fiber, or carbs. (18 out of 30 grams of protein, 23 out of 30-50 grams of carbs, and 14 out of 15-20 grams of Fat.)
Try adding/switching to any combo of the following:

Try adding/swapping:

• Turkey Sausage (1/2 to 1 serving)

• Roasted potato cubes instead of toast

• 3x 3T. servings Egg whites

• 1 Cup Sauteed Brussels Sprouts

• A flavor profile >> Gochujang & soy sauce, lime & Cilantro, Harissa & dill…

If you eat whatever leftovers you find

Obvs. every meal is unique in macronutrient values, so your big goal is to recognize what’s missing and fill that gap:

PROTEIN: 1 palm-sized portion/ 3.5 oz serving / 100g. serving has ~ 22 grams of protein. Your body needs 30-50 grams. If you think you’re short, add something like these suggestions >>

• 1+ egg (6g. protein per egg) or egg whites (5 g. protein per 3 T. serv.)

• chicken breast or other lean meat

• edamame or tofu (9 g. protein per half cup), tempeh (18 g. protein per 3 oz. serving)

FRUIT & VEG: 1 -1.5 fist-sized servings of non-starchy veggies or fruit.

Minimally-Processed CARBS: 1 cupped handful of oats, rice, legumes, potato, etc.)

Ready to Revolutionize your Life in Menopause with Anne?

• ***Click Here* to book a free chat with Anne to discuss 1:1 Coaching**

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References:

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