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HIGH-PROTEIN BREAKFAST FOR MENSTRUAL HEALTH, PCOS, AND PERIMENOPAUSE

Mireia Puig

Updated: Jan 28


High-protein breakfast recipe to support PCOS, perimenopause and menstrual health

Are you looking for a fall-inspired, high-protein breakfast that supports menstrual health, PCOS management, and perimenopause? These two high-protein non-traditional breakfast recipes are the perfect solution. Packed with seasonal roasted vegetables, plant-based ingredients, and customizable with different protein sources, these savory dishes are a nutrient-dense way to fuel your body in the morning. With 30g to 40g of protein per serving, it’s an ideal breakfast to support hormone balance, manage blood sugar, and improve overall energy.


Why a High-Protein Breakfast is Essential for Women's Health

Consuming a high-protein breakfast isn’t just about feeling full—it’s about supporting your body’s hormonal needs throughout your menstrual cycle. Starting your day with adequate protein can make a huge difference in how you feel and function. Here’s how:

  • Supports Hormonal Balance: protein provides amino acids, which are necessary for producing hormones like estrogen and progesterone. A balanced intake of protein helps regulate these hormones, reducing common PMS symptoms and stabilizing your mood during the different phases of your cycle.

  • Reduces PMS and Cravings: during the luteal phase (the week or so before your period), many women experience increased cravings, especially for carbs or sugar. A high-protein breakfast helps balance blood sugar levels, reducing the likelihood of these cravings and keeping you satisfied for longer.

  • Boosts Energy and Muscle Maintenance: especially during the follicular phase, when energy levels peak, eating protein helps support muscle repair and metabolism. This is particularly beneficial if you’re engaging in strength training or any other form of physical exercise.


Protein for Managing PCOS

Protein to support PCOS symptoms

For women with Polycystic Ovary Syndrome (PCOS), stabilizing blood sugar and insulin levels is key to managing symptoms. PCOS is often linked with insulin resistance, which can worsen symptoms such as irregular periods, weight gain, and increased androgen levels. Here’s how a high-protein breakfast can help:

  • Reduces Insulin Resistance

    A high-protein meal slows down the digestion of carbohydrates, helping to control blood sugar levels and preventing insulin spikes. This is crucial for managing insulin sensitivity in women with PCOS, as insulin resistance can exacerbate the condition.

  • Curbs Cravings and Supports Weight Management

    One of the challenges of PCOS is managing weight, as hormonal imbalances can make it more difficult to lose weight or maintain a healthy weight. A high-protein breakfast keeps you feeling fuller longer, reducing cravings for high-sugar and high-carb foods later in the day.

  • Improves Hormone Regulation

    Protein helps regulate hormone levels, including insulin, and can reduce the production of excess androgens (male hormones) that are often elevated in women with PCOS. This leads to improved cycle regularity and lessened PCOS symptoms over time.


Protein for Supporting Perimenopause

Protein to support perimenopause symptoms

During perimenopause, the body undergoes significant hormonal changes, including fluctuations in estrogen and progesterone. These changes can lead to symptoms like mood swings, hot flashes, weight gain, and decreased muscle mass. Here’s why starting your day with a high-protein breakfast is beneficial:

  • Maintains Muscle Mass

    As estrogen levels decline during perimenopause, maintaining muscle mass becomes more challenging. Protein is essential for muscle repair and growth, helping to offset the natural muscle loss that occurs during this phase of life. This is important for both metabolism and overall strength.

  • Supports Weight Management

    Weight gain, particularly around the abdomen, is common during perimenopause due to hormonal changes. A high-protein breakfast can help regulate appetite and reduce cravings throughout the day, making it easier to maintain a healthy weight.

  • Stabilizes Mood and Energy

    The hormonal fluctuations of perimenopause can cause mood swings and fatigue. By stabilizing blood sugar with a protein-rich breakfast, you can reduce the likelihood of energy crashes and mood swings, helping you feel more balanced throughout the day.


 

Mini Fall Protein Bowl Recipe

High-protein breakfast recipe for PCOS, menstrual health and Perimenopause

This fall-inspired bowl is loaded with seasonal veggies, plant-based proteins, and a mix of flavors that are both comforting and nutritious. Whether you choose the vegetarian or non-vegetarian version, it’s sure to become a favorite.


Meal Prep Tips:

  • Prep veggies in advance: Roast fall veggies and store for up to 5 days.

  • Batch cook grains: Cook quinoa in bulk and refrigerate or freeze individual portions.

  • Prepare protein in bulk: Cook tofu, or chicken ahead and portion out for the week.

  • Make the sauce ahead: Prepare tahini sauce and store it in a jar for up to a week.

  • Store in ready-to-go containers: Assemble bowls with veggies, grains, and protein in meal prep containers.

  • Customize: Vary ingredients weekly by switching seasonal veggies (e.g., Brussels sprouts, cauliflower).

 

Ingredients (for 2 small servings)

  • ½ cup cooked quinoa

  • ½ cup cooked lentils (green or brown)

  • Fall Veggies:

    • ½ cup roasted butternut squash, cubed

    • ½ small roasted beet, cubed

  • 1 cup sautéed kale or Swiss chard

  • ¼ avocado, sliced

  • 1 tbsp olive oil (for roasting and sautéing)

  • Vegetarian Protein: ½ block firm tofu (100g), cubed and pan-fried.

  • Non-Vegetarian Protein: 3 oz roasted chicken breast, sliced

  • 1 tbsp pumpkin or sunflower seeds (for crunch)

  • Fall Spices for the Roasted Veggies: ½ tsp Cinnamon, ½ tsp smoked paprika, ½ tsp cumin, ½ tsp garlic powder. Salt and pepper, to taste.

  • Spices for the Tofu or Chicken: 1 tsp cinnamon, 1 tsp cayenne and ¼ tsp cayenne pepper.

  • Optional: A dash of apple cider vinegar


Tahini Sauce Ingredients:

  • 2 tbsp tahini

  • 1 tbsp lemon juice

  • 1 tbsp olive oil

  • 1 tsp maple syrup or honey (optional)

  • 1 clove garlic, minced

  • 1–2 tbsp water (to thin, as needed)

  • Salt and pepper, to taste


High-protein breakfast recipe to support PCOS, perimenopause and menstrual health

Instructions:

  1. Roast Fall Veggies: Preheat the oven to 400°F (200°C). Toss butternut squash, and beet cubes with olive oil and fall spices. Roast for 25-30 minutes.

  2. Cook Quinoa and Lentils: Prepare ½ cup quinoa and ½ cup lentils according to package directions.

  3. Sauté Greens: Sauté kale or Swiss chard in olive oil, adding a dash of apple cider vinegar for tang.

  4. Prepare Protein:

    • Vegetarian: Pan-fry tofu with cinnamon, cumin, and cayenne pepper until crispy.

      Tip: For extra crispy tofu, toss it in 2 tablespoons of cornstarch before pan-frying.

    • Non-Vegetarian: Roast or grill the chicken breast with same tofu spices.

  5. Make the Tahini Sauce: In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup (if using), garlic, and water. Add salt and pepper to taste and adjust the consistency with more water if needed. You can also use a blender to mix it.

  6. Assemble the Bowl: Layer quinoa, lentils, roasted veggies, greens, tofu or chicken, and avocado.

  7. Top and Serve: Drizzle the tahini sauce over the bowl and sprinkle pumpkin or sunflower seeds for crunch.


high-protein breakfast to support PCOS, and perimenopause

Macronutrients per serving:

  • Vegetarian (with tofu): Protein: ~30g | Carbs: ~40g | Fats: ~18g | Calories: ~550 kcal

  • Non-Vegetarian (with chicken): Protein: ~35g | Carbs: ~40g | Fats: ~16g | Calories: ~570 kcal


 

High-Protein Savory Sweet Potato Pancakes with Black Beans, Eggs and Avocado Dressing

High-Protein Savory Sweet Potato Pancakes with Black Beans, Eggs and Avocado Dressing

Introducing this Savory Sweet Potato Pancakes with Avocado, Black Beans, and Cashew Cream Sauce, a nourishing, non-traditional breakfast perfect for fall. Packed with plant-based protein and fiber, these pancakes are not only delicious but also support balanced blood sugar levels and sustained energy throughout the day. Whether you're following a vegetarian diet or simply looking for a savory breakfast option, this recipe is full of seasonal flavors and nutritional benefits.


Meal Prep Tips:

  • Batch Cooking: Make a double batch of sweet potato pancakes on the weekend and store them in the fridge for up to 5 days or freeze for longer. This way, you have an easy, high-protein breakfast ready throughout the week.

  • Avocado Dressing: The avocado dressing can be made in advance and stored in an airtight container in the fridge for up to 2 days. Use it as a versatile dressing for other meals too!

  • Black Beans: Cook a larger batch of black beans and season them as desired. They can be used not only for breakfast but also in salads or as a side for lunch or dinner.

  • Customizable: You can add different toppings like sautéed greens, extra hemp seeds, or even switch the avocado with a different healthy fat source like nuts or seeds to keep things exciting.

Ingredients (for 2 servings):

Pancakes:

  • 1 medium-large sweet potato, boiled

  • ¼ cup whole wheat flour or oat flour (or more if needed)

  • A drizzle of milk or non-dairy milk (optional)

  • 1.5 tbsp nutritional yeast

  • Salt and pepper, to taste

  • ½ tsp smoked paprika

  • ½ tsp garlic powder

  • 1 dried parsley

  • 1 tbsp olive oil (for cooking)


Toppings:

  • ½ cup black beans, cooked and seasoned with ¼ onion, 1 garlic cloves, 1 tsp dried thyme, 1 tsp cumin, salt and pepper to taste.

  • 2 eggs, cooked to preference (poached, fried, or scrambled)

  • 3 tbsp hemp seeds (for garnish)


Avocado dressing:

  • 1 ripe avocado, pitted

  • ¾ cup water

  • ¼ cup extra-virgin olive oil

  • 3 tablespoons lemon juice

  • ½ garlic clove

  • ½ teaspoon sea salt

  • Freshly ground black pepper


High-protein breakfast to support menstrual health

Instructions:

  1. Prepare the Pancake Dough: In a medium bowl, mix the boiled sweet potato, flour, nutritional yeast, milk (if used) and spices until combined.

  2. Cook the Pancakes: Heat 1 tbsp olive oil in a non-sticky skillet over medium heat. Scoop about ¼ cup of the mixture to form pancakes and cook for 3-4 minutes on each side until golden brown.

  3. Prepare the Toppings: Cook the eggs to your preference (poached, fried, or scrambled). Warm the black beans and season with onion, garlic, cumin, parsley, salt and pepper.

  4. Prepare the Avocado Dressing: Combine the avocado, water, olive oil, lemon juice, garlic, salt, and fresh pepper in a blender. Blend until creamy. If the dressing is too thick, stir in a little more water, if desired.

  5. Assemble: Top each serving of pancakes with avocado dressing, black beans, the cooked eggs, and garnish with hemp seeds.

Macronutrient Breakdown (per serving):

  • Calories: ~ 600

  • Protein: ~ 31g

  • Fat: ~ 33g

  • Carbohydrates: ~ 50g

  • Fiber: ~ 15g


 

Final Thoughts: A High-Protein Breakfast for Menstrual Health, PCOS, and Perimenopause


Incorporating a high-protein breakfast into your daily routine is a powerful way to support your overall health, particularly if you’re navigating the challenges of menstrual health, PCOS, or perimenopause. By keeping your hormones balanced, blood sugar stable, and muscles strong, a meal like this Mini Fall Protein Bowl helps you feel your best all day long.


Working with a holistic nutritionist offers a personalized approach to menstrual health and well-being. By addressing individual nutritional needs and integrating holistic practices, you can achieve improved menstrual health, balanced hormones, and enhanced overall wellness.





Did you like this content? Make sure you save it for later, so you can come back when you need it. Pin it on Pinterest by clicking on any of the pictures of this post.


 

SOURCES
  1. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038

  2. Layman, D. K., Clifton, P. M., Gannon, M. C., Krauss, R. M., & Nuttall, F. Q. (2003). Protein in optimal health: Heart disease and type 2 diabetes. The American Journal of Clinical Nutrition, 78(3), 675S–679S. https://doi.org/10.1093/ajcn/78.3.675S

  3. Moran, L. J., Ko, H., Misso, M., Marsh, K., Noakes, M., Talbot, M., & Norman, R. J. (2013). Dietary composition in the treatment of polycystic ovary syndrome: A systematic review to inform evidence-based guidelines. Journal of the Academy of Nutrition and Dietetics, 113(4), 520-545. https://doi.org/10.1016/j.jand.2012.11.018

  4. Rondanelli, M., Faliva, M. A., Perna, S., Giacosa, A., Peroni, G., & Castellazzi, A. M. (2021). Protein intake and muscle strength in women over 50 years: Benefits of nutritional advice. Nutrients, 13(2), 468. https://doi.org/10.3390/nu13020468

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Disclaimer

I am not a medical doctor. I am not legally permitted to diagnose or treat diseases. My role is to advise you with respect to build and maintaining wellness and to give you guidance in learning how to provide your body with the nutrients needed to find its own balance. 

If you have a condition requiring medical attention, it is imperative that you consult a medical doctor. Legally I am not permitted to advise you on it. My role is to help you to discover and support your unique nutritional weaknesses. 

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