5 Protein Breakfast Ideas

5 Protein-Rich Breakfast Ideas for Menopausal Women

Here are 5 high-protein breakfast ideas

1. Scrambled Eggs with Smoked Salmon and Spinach

• Ingredients:
  • 3 large free-range eggs
  • 50g smoked salmon
  • Handful of fresh spinach
  • 1 tsp olive oil or butter
  • Wholegrain toast (optional)
• Protein: ~25g
• Instructions: Scramble the eggs in a pan with olive oil or butter, add spinach until wilted, and top with smoked salmon.

2. Greek Yogurt with Berries and Almonds

• Ingredients:
  • 200g plain Greek yogurt (high-protein)
  • 50g mixed berries (e.g., blueberries, raspberries)
  • 1 tbsp flaked almonds
  • Drizzle of honey (optional)
• Protein: ~20g
• Instructions: Combine Greek yogurt, berries, and almonds. Drizzle with honey for sweetness if desired.

3. Protein Porridge

• Ingredients:
  • 40g oats
  • 1 scoop of protein powder (vanilla or chocolate)
  • 200ml milk (dairy or plant-based)
  • 1 tbsp peanut butter
  • 1/2 banana (sliced)
• Protein: ~25g (depending on protein powder)
• Instructions: Cook oats with milk, stir in protein powder, and top with peanut butter and banana slices.

4. Cottage Cheese on Wholegrain Toast with Avocado

• Ingredients:
  • 100g cottage cheese
  • 1 slice of wholegrain bread
  • 1/2 avocado (sliced)
  • Sprinkle of black pepper and chilli flakes (optional)
• Protein: ~20g
• Instructions: Spread cottage cheese on toast, add avocado slices, and season with black pepper and chilli flakes.

5. Egg and Veggie Muffins

• Ingredients:
  • 4 large free-range eggs
  • 50g grated cheddar cheese
  • 1/2 red pepper (diced)
  • Handful of spinach
  • Salt and pepper
• Protein: ~22g (per 2 muffins)
• Instructions: Whisk eggs and mix in veggies and cheese. Pour into a muffin tin and bake at 180°C for 15-20 minutes.