The Best 5 Breakfasts for Women Age 40+ (with macros!)

The 5 Best Breakfasts for Women 40+ 🍽️💪

As we age, our bodies have different nutritional needs, especially when it comes to maintaining energy, metabolism, and overall health. If you're a woman over 40, your breakfast is key to starting the day right! Here are five breakfast ideas that are not only delicious but also packed with the right balance of nutrients. Let’s dive in! 🥣🌟

1. Berry & Greek Yogurt Parfait 🍓🍶

A creamy and refreshing start to your day that’s rich in protein, antioxidants, and healthy fats.

Ingredients:

• 150g Greek yoghurt (full-fat or low-fat depending on preference)

• 50g mixed berries (blueberries, raspberries, strawberries)

• 10g chia seeds

• 1 tsp honey (optional)

Macros:

• Calories: 220 kcal

• Protein: 15g

• Carbs: 18g

• Fat: 10g

Why it's great: The Greek yoghurt provides protein for muscle repair and digestion, while the berries offer antioxidants. Chia seeds are full of Omega-3s, which are fantastic for heart health!

2. Avocado on Whole Wheat Toast 🥑🍞

Simple yet satisfying, this classic breakfast is a great source of healthy fats and fibre.

Ingredients:

• 1 ripe avocado

• 2 slices whole wheat bread

• 1 tbsp olive oil

• Salt and pepper to taste

Macros:

• Calories: 350 kcal

• Protein: 8g

• Carbs: 30g

• Fat: 24g

Why it's great: Avocados are rich in monounsaturated fats that support heart health, and the whole wheat bread provides fibre to keep you feeling full longer.

3. Oatmeal with Almond Butter and Banana 🍌🥣

Warm, comforting, and packed with slow-releasing energy, this breakfast is perfect for busy mornings.

Ingredients:

• 40g rolled oats

• 200ml almond milk (or dairy milk)

• 1 tbsp almond butter

• 1 small banana, sliced

Macros:

• Calories: 300 kcal

• Protein: 8g

• Carbs: 35g

• Fat: 15g

Why it's great: Oats are rich in fibre, helping to regulate blood sugar levels. Almond butter adds healthy fats, and bananas give you a natural sweetness and potassium boost.

4. Scrambled Eggs with Spinach 🍳🥬

This protein-packed breakfast helps to keep your muscles strong while giving you essential vitamins.

Ingredients:

• 2 large eggs

• 50g fresh spinach

• 1 tsp olive oil

• Salt and pepper to taste

Macros:

• Calories: 220 kcal

• Protein: 14g

• Carbs: 3g

• Fat: 18g

Why it's great: Eggs are an excellent source of high-quality protein, while spinach provides iron and other vitamins. A great option for muscle maintenance and energy.

5. Smoothie with Protein Powder & Spinach 🥬🍓🍹

Quick, easy, and packed with nutrients, smoothies are perfect for women on the go.

Ingredients:

• 1 scoop protein powder (pea or whey)

• 100g spinach

• 100g mixed berries

• 1 tbsp flaxseed

• 200ml almond milk (or water)

Macros:

• Calories: 350 kcal

• Protein: 25g

• Carbs: 25g

• Fat: 15g

Why it's great: The protein powder helps muscle repair and growth, while spinach adds a ton of vitamins. Flaxseed gives a boost of Omega-3s for brain and heart health.

Final Thoughts: Starting your day with the right breakfast can make a world of difference for women over 40. 🍽️ Choose meals rich in protein, healthy fats, and fibre to support energy, metabolism, and overall wellness. A combination of nutrient-dense foods will help you feel satisfied and fuelled for whatever the day throws at you! 💪🌟

Do you have a go-to breakfast? Share it with me in the comments below! 👇

Have you thought about personal training? Checkout my services that are available in person and online: https://www.truefitnesswithcarrie.co.uk/personaltraining

From Pilates and Barre classes in Thame to Pre/Postnatal support and personal training, I help women of all ages feel strong, confident, and capable—whether in studio or online. If you’re ready to move with purpose and power, I’d love to support you. Explore more about True Fitness with Carrie and find the perfect class for you.