Breakfast · High Protein · Menopause Friendly
30g Protein Breakfast Bowl
Built to steady blood sugar before 9am so the afternoon does not fall apart.
- Time
- 10 minutes
- Serves
- 1
- Protein
- 32g
- Fiber
- 9g
Why this works
Front-loading protein blunts the glucose curve and supports muscle protein synthesis, which matters most in the perimenopausal decade.
Ingredients
- 3/4 cup plain Greek yogurt (2% or 5%)
- 2 eggs, soft scrambled, or 1/4 cup cottage cheese
- 1/2 cup raspberries or blueberries
- 2 tbsp ground flaxseed
- 2 tbsp chopped walnuts
- 1 tsp honey (optional)
- Pinch of cinnamon
Method
- 1Spoon the yogurt into a wide bowl and dust with cinnamon.
- 2Scramble the eggs gently in a little olive oil, or skip and use cottage cheese.
- 3Layer the berries, flaxseed, and walnuts over the yogurt.
- 4Add the eggs alongside, drizzle with honey if using, and eat within 90 minutes of waking.
Yvette's tip
If 30g feels like a lot, build to it over two weeks. The habit matters more than the perfect number.
Take it to the kitchen
Download the printable recipe card.
A designed, print-ready PDF of 30g Protein Breakfast Bowl, the five components, full ingredient list, numbered method, macros, and Yvette's tip. Tell us where to send you more like it and it downloads instantly.
- Print-ready A4 recipe card
- Macros and timing at a glance
- Yours to keep, free
Cook this next
Dinner · High Protein
Five-Component Sheet Pan Salmon
Salmon, lentils, roasted roots, herb yogurt, and a squeeze of lemon. One pan, five components, zero guesswork.
Breakfast · High Protein
Savory Cottage Cheese Toast
Two minutes of assembly for a breakfast that actually holds until lunch.
Breakfast · High Fiber
Overnight Oats with Chia and Berries
Made in a jar tonight, eaten cold at your desk tomorrow.