I am currently obsessed with this high-protein cottage cheese breakfast and have it almost every morning. I use Waitrose Essential Cottage Cheese Strength 1, though any brand will work. Its slightly salty taste balances perfectly with a drizzle of honey. It is quick to prepare, making it ideal for busy mornings. I hope you enjoy it as much as I do!
During perimenopause, declining oestrogen levels can lead to muscle loss, changes in metabolism, fatigue, and increased risk of bone density loss. Nutrition plays a key role in supporting the body during this transition. Research suggests women in midlife may benefit from higher protein intake (around 1–1.2 g per kg of body weight daily) to maintain muscle mass and metabolic health.
A protein-rich breakfast is particularly helpful because spreading protein across meals (around 20–30 g per meal) supports muscle maintenance and satiety.
This simple breakfast bowl combines foods that provide several key nutrients recommended for perimenopausal women: cottage cheese provides high protein and calcium; sunflower seeds and hazelnuts provide magnesium, healthy fats, and plant protein, which can help reduce fatigue and support metabolic health; and a banana provides vitamin B6, which supports hormonal regulation. Together, these ingredients create a balanced breakfast with protein, healthy fats, fibre, and micronutrients, helping stabilise blood sugar, support bone health, and keep you energised throughout the morning.
Serves
1 portion (approx. 22–26 g protein)
Ingredients
- 200 g cottage cheese (about ¾–1 cup)
- ½ medium banana, sliced
- 1 teaspoon honey
- 1 tablespoon crushed hazelnuts
- 1 tablespoon sunflower seeds
Instructions
- Add the cottage cheese to a bowl as the base.
- Slice half a banana and arrange it over the cottage cheese.
- Sprinkle the crushed hazelnuts and sunflower seeds on top.
- Drizzle 1 teaspoon of honey evenly across the bowl.
You can add some berries, such as strawberries and blueberries, for an extra burst of natural sweetness, colour, and antioxidants.
Key Points
- As women age, protein becomes crucial for healthy muscle, bones and metabolism.
- Getting at least 1–1.2 g/kg body weight per day is a good goal, but needs may go up to 1.6 g/kg/day.
- In addition to protein, also prioritise balanced nutrition and strength training to maintain muscle.
Check out this recipe for a Blueberry Walnut Comfort Porridge: https://vitalityher.com/healthy-breakfast-idea-blueberry-walnut-comfort-porridge/
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