A Breakfast for Menopause - Berry Cheesecake Overnight Oats
- Jane Alexander
- Jun 23
- 4 min read
If you're struggling with energy dips, sugar cravings, weight gain around your middle or feeling hungry all the time during perimenopause or menopause, your breakfast may need a rethink.
One of the simplest things you can do to support your menopause health is to start the day with a breakfast that contains enough protein, fibre and healthy fats.
These Menopause Berry Cheesecake Overnight Oats are one of my favourite make-ahead breakfasts because they're delicious, creamy, and packed with nutrients that can help support hormone health, blood sugar balance and healthy ageing.
Even better?
One serving contains approximately 35g of protein and over 10g of fibre, making it the perfect breakfast for women in menopause.
Why Breakfast Matters During Menopause
As oestrogen levels begin to decline, many women notice:
Increased cravings, particularly for sugar and carbohydrates
More energy crashes throughout the day
Weight gain, especially around the abdomen
Reduced muscle mass
Feeling hungrier than usual
Brain fog and poor concentration
Skipping breakfast or relying on toast or cereal can often make these symptoms worse.
Eating a balanced breakfast that combines protein, fibre and healthy fats can help:
✔ Support blood sugar balance
✔ Keep you feeling fuller for longer
✔ Reduce cravings and snacking
✔ Support muscle mass and metabolism
✔ Promote gut health
✔ Provide steady energy throughout the morning.
Why This Recipe Is Perfect for Menopause
1. It contains over 30g of Protein
Protein becomes increasingly important during menopause because we naturally begin to lose muscle mass as we age.
Getting enough protein can help:
Maintain muscle and strength
Support metabolism
Keep you feeling fuller for longer
Reduce overeating and snacking
This recipe contains approximately 35g of protein, making it an excellent high-protein breakfast option for women in midlife.
2. It's high in Fibre
Many women don't get enough fibre, yet fibre plays a huge role in menopause health.
Fibre helps:
Support a healthy gut microbiome
Promote regular bowel movements
Help manage cholesterol levels
Keep blood sugar levels more stable
Support the body's natural removal of used hormones
This breakfast provides over 10g of fibre thanks to the oats, chia seeds, flaxseed and raspberries.
3. It contains Healthy Fats
Healthy fats are essential during menopause and support:
Brain health
Hormone production
Mood
Heart health
Reduced inflammation
The chia seeds, flaxseed and walnuts in this recipe provide beneficial omega-3 fats that many women don't get enough of.
Menopause Berry Cheesecake Overnight Oats Recipe
Ingredients (Serves 1)
50g rolled oats
150g Greek yoghurt (see below for guidance on which one to look for)
1 scoop vanilla protein powder
1 tablespoon chia seeds
1 tablespoon ground flaxseed
100g raspberries (fresh or frozen)
1 tablespoon chopped walnuts
50ml milk of choice
Optional Toppings
Extra raspberries
A sprinkle of cinnamon
A few crushed walnuts
Grated dark chocolate
A drizzle of nut butter
A spoonful of honey or maple syrup
Method
Add the oats, chia seeds and ground flaxseed to a jar or container.
Stir in the protein powder.
Add the Greek yoghurt and milk and mix until well combined.
Fold through half of the raspberries.
Cover and place in the fridge overnight, or for at least four hours.
In the morning, top with the remaining raspberries and chopped walnuts.
Enjoy straight from the jar or transfer to a bowl.
Nutrition (Approximate)
Per serving:
Calories: 480
Protein: 35g
Fibre: 12g
Healthy fats: 15g
Nutritional values will vary depending on the brand of protein powder and yoghurt used.
Why These Ingredients Are So Good for Menopause
Oats
Provide slow-release carbohydrates and beta-glucan fibre to support heart health and stable energy.
Greek Yoghurt
A fantastic source of protein and calcium, which becomes increasingly important for bone health during menopause.
It’s your choice as to whether you choose a 0%, 5% or 10% fat Greek yogurt because it depends what your goal is. If weight loss is your goal you might be better with the 0% fat option (which often seems to contain more protein!)
They do differ quite a lot in calories but calcium seems to be fairly similar across them all.
Chia Seeds
Rich in fibre and plant omega-3 to support heart, brain and gut health.
Ground Flaxseed
Contains lignans, naturally occurring plant compounds that may help support hormone balance.
Raspberries
One of the highest-fibre fruits and packed with antioxidants that help protect our cells from oxidative stress.
Walnuts
Provide healthy fats and omega-3s, supporting heart and brain health.
Make It Your Own
Dairy-Free
Use a dairy-free yoghurt and vegan protein powder.
Nut-Free
Swap the walnuts for pumpkin seeds.
Higher Protein
Add an extra tablespoon of Greek yoghurt or use a high-protein milk.
Lower Sugar
Choose an unsweetened protein powder.
FAQs (Frequently Asked Questions)
Can I meal prep these overnight oats?
Absolutely. Make up to three jars at a time and keep them in the fridge for busy mornings.
Can I use frozen berries?
Yes, frozen raspberries work perfectly! I always buy frozen berries and they’re often more affordable.
Can I eat overnight oats if I'm trying to lose weight during menopause?
Yes! The combination of protein, fibre and healthy fats can help you feel fuller for longer and may help reduce cravings and mindless snacking.
Can I eat these every day?
You can but changing the fruit and toppings regularly is a good idea. This can help increase dietary variety and support your gut health.
Further Support
These Menopause Berry Cheesecake Overnight Oats tick all of those boxes and are one of the favourite easy breakfasts I share with my clients.
If you're looking for more simple nutrition tips and practical ways to support your health during perimenopause and menopause, be sure to download my FREE Menopause Health Guide below.
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.
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