Carrot cake breakfast pots
Why a high-protein, high-fibre breakfast matters
Starting the day with a balanced meal that’s rich in protein and fibre helps to set up your metabolism, appetite, and energy levels for the rest of the day. Protein slows digestion and supports the release of satiety hormones such as GLP-1 and PYY, helping you feel fuller for longer and less likely to reach for snacks mid-morning. Fibre further stabilises this effect by slowing glucose absorption and supporting a steady blood-sugar response, which means fewer energy dips and cravings later on. Together, they promote sustained concentration and energy, while providing key nutrients for muscle repair, gut health, and hormone production.
For women in midlife, this combination becomes particularly important. As oestrogen levels fluctuate and eventually decline, the body’s ability to maintain muscle mass, insulin sensitivity, and appetite regulation naturally decreases. A protein-rich breakfast helps counter these shifts by supporting lean tissue and metabolic health, while fibre nourishes the gut microbiome, which in turn influences inflammation, oestrogen metabolism, and mood. In short, a high-protein, high-fibre breakfast is one of the simplest ways to steady hormones, support energy, and keep you feeling balanced through the day.
Ingredients
Protein: ~27 g Fibre: ~11 g
Ingredients
Serves 1
1 tbsp rolled oats
½ tbsp chia seeds
½ tbsp ground flaxseed
2 tbsp shelled hemp seeds
1 tbsp pumpkin seeds
100 g high-protein Greek yoghurt
6 tbsp unsweetened nut, coconut or cow’s milk (e.g. Plenish)
30 g apple, finely chopped
30 g carrot, grated
1 tbsp sultanas
Topping
½ tbsp almond butter
1 tsp cacao nibs, chopped nuts or desiccated coconut
Method
In a bowl or jar, combine the oats, chia, flax, hemp, and pumpkin seeds.
Add the Greek yoghurt and milk, alternating small amounts of each while stirring until you have a thick, even mixture.
Fold through the apple, carrot, and sultanas.
Cover and refrigerate overnight (or for at least 2 hours) to allow the chia and oats to soften.
Add the toppings or leave until you are ready to eat.