What is a good high-protein breakfast for women over 40?

Nikkiey explains that after 45, and especially into perimenopause and menopause, women lose muscle faster, so she builds every meal around protein, starting with breakfast. Her own go-to is egg whites plus one whole egg, scrambled or as an omelet, with a bagel and cream cheese. She says the protein and comforting carbs keep her full and cut cravings, and she has eaten some version of it almost every morning for two years. Another favorite is eggs with plenty of egg whites, oatmeal and a little fruit.

If you train in the morning, she suggests skipping the peanut butter. A low-fat meal of protein and carbs is enough to power your workout.

Watch out for the healthy breakfast that is not one. Nikkiey points to granola, fruit and almond milk, which has maybe 10 grams of protein. She calls that a setup for a crash that women then blame on their age. If you are not hungry in the morning, she says that is often a sign of chronic under-eating. Starting with protein can feel uncomfortable for a week or two, but she says most women adapt within two to three weeks.

Her last rule is to treat these breakfasts like a uniform, not a menu. Eating the same simple structure most days and swapping things for variety is what makes the results last.