A simple, filling breakfast you can make the night before and grab in the morning.
The oats, yoghurt and chia seeds help keep you full, while the apple and cinnamon make it feel cosy and naturally sweet.
Key info:
- Protein: 18-20g with no added protein powder (increases to appox 30g protein)
- Fibre: Around 8g (with berries and seeds added increase to aorund 12g)
Ingredients
- ½ cup rolled oats
- ½ cup high-protein Greek yoghurt
- ½ cup milk of choice
- ½ apple, grated or finely chopped
- Handful of raisins
- 1 tsp chia seeds
- ½ tsp cinnamon
- Optional: ½ scoop unflavoured protein powder
- Optional topping: extra apple, berries, nuts or seeds
Method
Add everything to a jar or bowl and stir well.
Cover and place in the fridge overnight, or for at least 3–4 hours.
In the morning, stir again and add a splash more milk if needed.
Top with extra apple, berries, nuts or seeds.
Tip
Chia seeds absorb liquid as they sit, so add a little extra milk if you prefer a softer texture
Why this is a great midlife breakfast
This breakfast is packed with protein, fibre and slow-release energy — all things that become even more important during perimenopause and menopause.
The protein helps support muscle mass, strength and recovery, which naturally decline as oestrogen drops. Fibre supports gut health, digestion, cholesterol levels and blood sugar balance, while oats and chia seeds help keep you fuller for longer and reduce energy crashes.
It’s also an easy way to nourish your body without overthinking food — simple, satisfying and realistic for busy mornings.