Protein at Breakfast: Setting the Tone for Your Day

If your mornings start with coffee and carbs, you’re not alone. But for women in midlife, that kind of breakfast can set off an energy rollercoaster & cortisol spike that lasts all day.

During perimenopause, estrogen and progesterone fluctuations can affect how your body uses carbohydrates and manages blood sugar. Starting your day with a solid dose of protein (and fats) helps stabilize that blood sugar curve, reduce cravings, and maintain lean muscle — all key for steady energy and hormone balance.

Protein also helps turn off hunger hormones like ghrelin and supports muscle recovery after workouts. You don’t need a fancy plan or to weigh food — just aim for around 25 grams of protein at breakfast.

That’s about two eggs with Greek yogurt, a smoothie with protein powder, or a bowl of cottage cheese and fruit.

If you typically skip breakfast or grab something quick on the go, focus on small improvements: prep overnight oats with added protein powder, or keep hard-boiled eggs and fruit ready to grab.

Within a week, you’ll likely notice less mid-morning fatigue, fewer sugar cravings, and improved workout recovery. It’s a simple habit that sets the tone for your entire day.

Challenge for This Week

1. Include about 25 g of protein at breakfast at least three days this week.

2. Experiment with different sources — eggs, Greek yogurt, tofu scramble, or a smoothie.

3. Pay attention to how your energy and hunger feel mid-morning compared to your usual routine.

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This article is part of the Strong, Balanced & Nourished series — simple, science-based strategies to help midlife women build strength, support hormones, and feel their best through small, lasting nutrition habits.

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About Tamara Smith

Tamara is a certified strength and recovery coach based in Ashland, Oregon, and founder of Solara Studio. She helps women 35+ build strength, balance hormones, and thrive through personalized in-person & online fitness, recovery, and nutrition coaching.

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