I'm also well past menopause and while I agree on front loading breakfast, one that has this much refined carbs and only a little protein would completely throw off my blood glucose regulation. What works for me is a bowl of oatbran porridge, added psyllium (totally agree re the fibre), plus 30 grams of wehy protein stirred in after cooking and topped with fruit, kiwi or berries are my current go to. Prunes sound like a great idea too. I need at least 30 grams of protein with low GI carbs or I get hungry within an hour or two. I'm also a registered nutritionist and find my clients notice a big difference in satiety with a higher protein breakfast also. Like you I keep my dinner light.
I'm glad you found what works for you! My breakfast has 17 grams of fiber and 25 grams of protein (I have two cups of milk and grains also contain protein) and all of the cereals are whole grain.
The heavy carb content (cereals) was the first thing I noticed too. As a person with Type 2 diabetes, this suggested breakfast would cause me to spike, then crash. I do love prunes, and perhaps could make myself something with Greek yogurt, chia, psyllium, collagen and nuts, then have the prunes as “dessert.” I have also learned to have some veggies for breakfast, like spinach, celery, cucumber slices, etc.
I get it! My breakfast is large! People with type 2 diabetes definitely need to watch their carbohydrate intake. You don't have to eat the prunes if you don't want to. I think veggies at breakfast is a good idea because they are much lower in carbs than fruit.
Liz, I really appreciate your balanced, honest discussion about nutrition and menopause. As someone who works with many peri- and menopausal women who have disordered eating, I appreciate your emphasis on health and guilt-free balance. Thank you for that. I also invite you to talk about midlife weight gain as if it's okay and "normal," particularly if there aren't other health issues that coincide with it. A natural metabolic slowing down and change in body composition happens in most women after menopause. It would be helpful if that wasn't feared -- and women could focus on taking care of their bones, heart, etc., without focusing on pounds as the metric. Thank you again for sharing your own self-care strategies, many (like front-loading a day with good nutrition) that I recommend all of the time, too. As a fellow menopausal dietitian, I'm right there with you on nutritional adequacy and enjoying the pleasure of eating.
Thank you so much for presenting all of this in a way that isn't restrictive. As a mindful eater and fellow RD, who is approaching menopause, I appreciate your take on this. I'm also a recovering mom of a teen household and am getting used to having food not disappear from my kitchen so fast, and I agree about the quasi-planning by keeping nutritious food on hand. Great article! *Adds prunes to shopping list*
This breakfast is what has been working for me since I started menopause about five years ago: I mix half an avocado, zero-sugar oatmilk, two tablespoons of full-fat Greek yoghurt, celery, apple, chia or flax seeds, cashew nuts, spinach in my Nutribullet to make a thick delicious goop, add muesli (zero added sugar type), blueberries or raspberries and goji berries and sometimes protein powder. It keeps me full for hours and I have put on zero weight. I generally have two lighter meals later in the day but never in the late evening anymore, and that’s me done. So yes to the big breakfast, I’m a fan too:)).
This is very helpful - thank you! I have two questions. (1) How long do you soak the chia seeds? (2) Do you have any particular protein goals during the day? On the second point, I have been struggling to wrap my mind around all of the ‘eat more protein’ advice I have been reading. I am not a big meat eater, I can’t stand protein powders or bars, I don’t eat yogurt or cottage cheese, and it all leaves me feeling overwhelmed… I would love to hear more about your own approach to protein. Thanks so much!
Hi, I just realized I didn't answer your question about soaking chia seeds. I don't soak them. I just add them to my cold cereal concoction or at the end of making oatmeal. Chia seeds will absorb fluid inside the body. Hope that helps!
Grains, nuts, and seeds provide some protein, too. That may be helpful if you feel like you're struggling to include enough protein from animal foods and protein powder. Let me know if you have any questions!
Great article! I agree with all of it, especially the grace for chocolate. My husband and I grow a lot of fruit, including plums, though not the prune variety. I wonder if other dried plums would provide similar benefits to prunes.
Hi, thank you for your kind words. I gave chocolate a wide berth! I've never seen any research on plums and bone health in postmenopausal women, but plums and other plant foods contain phytonutrients that reduce inflammation in the body, including in bone tissue. Inflamed bone tissue is vulnerable to destruction. Keep on growing those prunes!
I've been eating 6 prunes a day since 2023. I was put on a statin and it had the reverse side effect on me as most people and it made me constipated. Now that I've lost 80 lbs, I don't need the statins, but I still eat the prunes. I'm glad to know that it's also helping my bones.
Dairy: I love full fat cottage cheese (lots of protein) and Triscuits. I also make a smoothie with Greek yogurt, blueberries, and Matcha powder. For extra protein, I drink a Fairlife chocolate protein shake; I also add a tablespoon of unsweetened cocoa powder and 1/4 tsp creatine (creatine is bitter and the extra cocoa covers it nicely.)
Fiber: I eat two fried eggs (in well seasoned cast iron so only need tsp of butter) on a mission carb smart tortilla (15 grams of fiber) with a handful of baby kale and quinoa with fruit on the side. I just need to do all of this every day instead of most days and all the sourdough my hubby is making. 😆
I’m 49 and postmenopausal and I agree that planning is key, especially when it comes to breakfast, which is my favorite meal of the day. My go-to breakfasts are sprouted oats with chia seeds, apples, and cinnamon; or Heritage Flakes cereal with blueberries and a vanilla Nurri shake instead of plain milk. I also often add a banana, a couple of hard boiled eggs (one with and one without the yolk), or a Babybel cheese. I make sure to always have what I need to make these two breakfasts, so it doesn’t take much effort to figure out my meals.
The elimination of vegetables, seed oils, grains almost all fruits and dairy (only raw, unpasteurized dairy) and only the addition fruits like avocado, olives, squash and zucchini is changing my life. As much ruminant meat such as deef tallow, ghee, nested eggs. Basically, a animal based, glyphosate and pesticide, hormone disruptor free diet.
Hot flashes gone, as are night sweets. Cortisol spikes eliminated, skin clear, tinnitus gone. Weight under control for the first time over a decade. Blood levels excellent. Great energy. No mental fog. Emotions under control. I could go on and on.
My breakfast every morning is the same and it keeps me on track.
170g non fat strained yogurt
60g raspberries
60g blueberries
½ tablespoons real maple syrup
25g granola mixed with 1 tablespoon oat bran
½ cup nonfat milk steamed and added to my coffee.
Then I put my shoes on and go for a brisk paced (talk but not sing) walk for 45 minutes.
But I am going to go buy some prunes! I don’t know why I forgot about those delicious little snacks. Learning they are for more than digestive regulation is pretty exciting!
Willpower is a limited commodity, planning is key! Without a plan, everything goes to shit. I am also a dark chocolate consumer, it totally keeps my needs met.
I love your comments on chocolate. I feel them deeply. I have gained more like 20 pounds in my (probable) perimenopausal state, but I do love chocolate.
I gained nearly 10 pounds during perimenopause. I made some changes that helped me better control my calories, but realized that giving up my fave food in the world wasn't going to help in the long run!
I have been trying to get myself off of chocolate for ages and the more I try, the more the cravings hit. The big problem is if it's in the house, I'll eat a lot of it. And there aren't many places to buy a small piece, except the super processed, many ingredient variety. Any tips on having a little without having a lot in the house? thanks.
I struggled with the same issue, to be honest. You could buy small portions, like Ghirardelli squares or Hershey's nuggets and allow yourself so many. If I'm too full from dinner, I really can't eat a lot of chocolate which is a HUGE change from when I was younger and I would eat it even if I wasn't hungry. Is your dinner satisfying enough? I'm fishing here, but trying to come up with a solution!
I'm working on making sure dinner is filling enough. I've been ending it with very juicy grapes lately but now that it's getting cold, I'll be switching to more juicy veggies. There always seems to be enough room for chocolate though, lol. Appreciate the ideas.
My fix for this is to buy individually wrapped chocolate and think of each piece as a single serving and I am supposed to eat 1 serving. Right now I have an almost full bag of York peppermint Patties in the pantry. It's been there almost 2 weeks.
I'm also well past menopause and while I agree on front loading breakfast, one that has this much refined carbs and only a little protein would completely throw off my blood glucose regulation. What works for me is a bowl of oatbran porridge, added psyllium (totally agree re the fibre), plus 30 grams of wehy protein stirred in after cooking and topped with fruit, kiwi or berries are my current go to. Prunes sound like a great idea too. I need at least 30 grams of protein with low GI carbs or I get hungry within an hour or two. I'm also a registered nutritionist and find my clients notice a big difference in satiety with a higher protein breakfast also. Like you I keep my dinner light.
I'm glad you found what works for you! My breakfast has 17 grams of fiber and 25 grams of protein (I have two cups of milk and grains also contain protein) and all of the cereals are whole grain.
The heavy carb content (cereals) was the first thing I noticed too. As a person with Type 2 diabetes, this suggested breakfast would cause me to spike, then crash. I do love prunes, and perhaps could make myself something with Greek yogurt, chia, psyllium, collagen and nuts, then have the prunes as “dessert.” I have also learned to have some veggies for breakfast, like spinach, celery, cucumber slices, etc.
I get it! My breakfast is large! People with type 2 diabetes definitely need to watch their carbohydrate intake. You don't have to eat the prunes if you don't want to. I think veggies at breakfast is a good idea because they are much lower in carbs than fruit.
What brand of psyllium do you use?
Hi I don’t take psyllium.
Liz, I really appreciate your balanced, honest discussion about nutrition and menopause. As someone who works with many peri- and menopausal women who have disordered eating, I appreciate your emphasis on health and guilt-free balance. Thank you for that. I also invite you to talk about midlife weight gain as if it's okay and "normal," particularly if there aren't other health issues that coincide with it. A natural metabolic slowing down and change in body composition happens in most women after menopause. It would be helpful if that wasn't feared -- and women could focus on taking care of their bones, heart, etc., without focusing on pounds as the metric. Thank you again for sharing your own self-care strategies, many (like front-loading a day with good nutrition) that I recommend all of the time, too. As a fellow menopausal dietitian, I'm right there with you on nutritional adequacy and enjoying the pleasure of eating.
Thank you so much for presenting all of this in a way that isn't restrictive. As a mindful eater and fellow RD, who is approaching menopause, I appreciate your take on this. I'm also a recovering mom of a teen household and am getting used to having food not disappear from my kitchen so fast, and I agree about the quasi-planning by keeping nutritious food on hand. Great article! *Adds prunes to shopping list*
Thanks for your comment and your remark about being a recovering mom of a teen household (I have 3 kids) made me chuckle! Enjoy the prunes!
This breakfast is what has been working for me since I started menopause about five years ago: I mix half an avocado, zero-sugar oatmilk, two tablespoons of full-fat Greek yoghurt, celery, apple, chia or flax seeds, cashew nuts, spinach in my Nutribullet to make a thick delicious goop, add muesli (zero added sugar type), blueberries or raspberries and goji berries and sometimes protein powder. It keeps me full for hours and I have put on zero weight. I generally have two lighter meals later in the day but never in the late evening anymore, and that’s me done. So yes to the big breakfast, I’m a fan too:)).
Wow! That's quite a delicious concoction! Glad you found what works for you!
This is very helpful - thank you! I have two questions. (1) How long do you soak the chia seeds? (2) Do you have any particular protein goals during the day? On the second point, I have been struggling to wrap my mind around all of the ‘eat more protein’ advice I have been reading. I am not a big meat eater, I can’t stand protein powders or bars, I don’t eat yogurt or cottage cheese, and it all leaves me feeling overwhelmed… I would love to hear more about your own approach to protein. Thanks so much!
Hi, I just realized I didn't answer your question about soaking chia seeds. I don't soak them. I just add them to my cold cereal concoction or at the end of making oatmeal. Chia seeds will absorb fluid inside the body. Hope that helps!
Have you read this post? It's all about protein and it has a chart of a variety of protein foods that can help you reach your daily goal. https://menopausedietplan.substack.com/p/pumping-up-protein-for-midlife-health
Grains, nuts, and seeds provide some protein, too. That may be helpful if you feel like you're struggling to include enough protein from animal foods and protein powder. Let me know if you have any questions!
Thank you! I appreciate it!
Let me know if you need any clarification about how much protein to eat.
Great article! I agree with all of it, especially the grace for chocolate. My husband and I grow a lot of fruit, including plums, though not the prune variety. I wonder if other dried plums would provide similar benefits to prunes.
Hi, thank you for your kind words. I gave chocolate a wide berth! I've never seen any research on plums and bone health in postmenopausal women, but plums and other plant foods contain phytonutrients that reduce inflammation in the body, including in bone tissue. Inflamed bone tissue is vulnerable to destruction. Keep on growing those prunes!
I've been eating 6 prunes a day since 2023. I was put on a statin and it had the reverse side effect on me as most people and it made me constipated. Now that I've lost 80 lbs, I don't need the statins, but I still eat the prunes. I'm glad to know that it's also helping my bones.
Dairy: I love full fat cottage cheese (lots of protein) and Triscuits. I also make a smoothie with Greek yogurt, blueberries, and Matcha powder. For extra protein, I drink a Fairlife chocolate protein shake; I also add a tablespoon of unsweetened cocoa powder and 1/4 tsp creatine (creatine is bitter and the extra cocoa covers it nicely.)
Fiber: I eat two fried eggs (in well seasoned cast iron so only need tsp of butter) on a mission carb smart tortilla (15 grams of fiber) with a handful of baby kale and quinoa with fruit on the side. I just need to do all of this every day instead of most days and all the sourdough my hubby is making. 😆
That all sounds so delicious!
I’m 49 and postmenopausal and I agree that planning is key, especially when it comes to breakfast, which is my favorite meal of the day. My go-to breakfasts are sprouted oats with chia seeds, apples, and cinnamon; or Heritage Flakes cereal with blueberries and a vanilla Nurri shake instead of plain milk. I also often add a banana, a couple of hard boiled eggs (one with and one without the yolk), or a Babybel cheese. I make sure to always have what I need to make these two breakfasts, so it doesn’t take much effort to figure out my meals.
Frontloading your day with these two meals is a great way to get a jump start on fiber and protein!
You lost me at Cheerios. I mean seriously???
What's wrong with Cheerios?
I eat meat every day. That's it. Finally kicking menopause in the rear.
How has meat helped you with menopause?
The elimination of vegetables, seed oils, grains almost all fruits and dairy (only raw, unpasteurized dairy) and only the addition fruits like avocado, olives, squash and zucchini is changing my life. As much ruminant meat such as deef tallow, ghee, nested eggs. Basically, a animal based, glyphosate and pesticide, hormone disruptor free diet.
Hot flashes gone, as are night sweets. Cortisol spikes eliminated, skin clear, tinnitus gone. Weight under control for the first time over a decade. Blood levels excellent. Great energy. No mental fog. Emotions under control. I could go on and on.
I got my body and life back. ♥️
It would help you to stop eating shredded wheat and cheerios
Help me in what way?
My breakfast every morning is the same and it keeps me on track.
170g non fat strained yogurt
60g raspberries
60g blueberries
½ tablespoons real maple syrup
25g granola mixed with 1 tablespoon oat bran
½ cup nonfat milk steamed and added to my coffee.
Then I put my shoes on and go for a brisk paced (talk but not sing) walk for 45 minutes.
But I am going to go buy some prunes! I don’t know why I forgot about those delicious little snacks. Learning they are for more than digestive regulation is pretty exciting!
Your breakfast sounds delicious. And yes, prunes ARE amazing!
Willpower is a limited commodity, planning is key! Without a plan, everything goes to shit. I am also a dark chocolate consumer, it totally keeps my needs met.
I totally agree with you about willpower. Eating dark chocolate actually keeps me on track!
I love your comments on chocolate. I feel them deeply. I have gained more like 20 pounds in my (probable) perimenopausal state, but I do love chocolate.
I gained nearly 10 pounds during perimenopause. I made some changes that helped me better control my calories, but realized that giving up my fave food in the world wasn't going to help in the long run!
I have been trying to get myself off of chocolate for ages and the more I try, the more the cravings hit. The big problem is if it's in the house, I'll eat a lot of it. And there aren't many places to buy a small piece, except the super processed, many ingredient variety. Any tips on having a little without having a lot in the house? thanks.
I struggled with the same issue, to be honest. You could buy small portions, like Ghirardelli squares or Hershey's nuggets and allow yourself so many. If I'm too full from dinner, I really can't eat a lot of chocolate which is a HUGE change from when I was younger and I would eat it even if I wasn't hungry. Is your dinner satisfying enough? I'm fishing here, but trying to come up with a solution!
I'm working on making sure dinner is filling enough. I've been ending it with very juicy grapes lately but now that it's getting cold, I'll be switching to more juicy veggies. There always seems to be enough room for chocolate though, lol. Appreciate the ideas.
There's always room for chocolate!
My fix for this is to buy individually wrapped chocolate and think of each piece as a single serving and I am supposed to eat 1 serving. Right now I have an almost full bag of York peppermint Patties in the pantry. It's been there almost 2 weeks.
That's a great strategy. I'm glad it's working for you.