Raspberry breakfast pots

This tasty, nutrient-packed breakfast is a morning win! Ready to eat at home or take to work, it’s packed with around 28 g protein and 14 g fibre to keep you full and energised until lunchtime. 

A high-protein, high-fibre start helps keep blood sugar steady, which can mean fewer cravings, more consistent energy and better appetite control all day long.

Why it matters (especially for women 35+):
🔹 Hormone support & satiety - It can get harder to regulate blood sugar as we get older, so a protein-rich breakfast helps steady levels and reduce mid-morning cravings.
🔹 Muscle & metabolism - Protein first thing supports lean muscle, which naturally declines from age 30, and especially during perimenopause/menopause.
🔹 Grab-and-go - Make it the night before, and it’s ready to eat or take to work. No more feeling starving by 11 after grabbing a slice of toast or a bowl of cornflakes.

Ingredients

• 1 tbsp rolled oats

• 1 tbsp chia seeds

• 2 tbsp shelled hemp seeds

• ½ tbsp pumpkin seeds

• 100 g high-protein Greek-style yoghurt (*Fage)

• 3 tbsp unsweetened almond or coconut milk

• Small handful chopped pear

• Small handful of raspberries, lightly squashed (save 2–3 whole to top)

  Topping

• ½ tbsp almond butter

• Pinch of pumpkin seeds and a few cacao nibs (optional)

Method

1. Combine the dry ingredients in a jar or small bowl.

2. Stir in the yoghurt, then the milk until everything is well coated.

3. Fold in the pear and raspberries (or add just before serving if you prefer them on top).

4. Top with the almond butter and a sprinkle of pumpkin seeds or cacao nibs (or add in the morning if you have time).

5. Cover and refrigerate overnight.
   
   Tip

Protein-boosting - if you’re using Greek-style yoghurt with less than 10 g protein/100 g, stir in 1 tbsp (~8 g) whey protein powder /100 g yoghurt.

Batch prep - make 5x this recipe in a larger container for a ready-to-go healthy breakfast all week.

Peanut butter overnight oats

Overnight oats are my go-to summer breakfast as I find porridge too hot on warmer days. I find it really versatile as well because you can add so may different flavours to switch them up each time, so I usually double this recipe to last a few days.

Ingredients

Serves 2

• 100g oats

• 2 tbsp peanut butter

• ½ tbsp chia seeds

• ½ tbsp flaxseeds

• 1tbsp sultanas

• 250ml nut milk

Method

• Mix all the ingredients in an airtight container and leave in the fridge overnight.

• Shown here with plain yoghurt (or coconut if you prefer), extra peanut butter (because why not), toasted pumpkin seeds and a drizzle of maple syrup.

Tip

• I used dark roasted peanut butter by Mani Life as I love the rich flavour, but regular is also fine.

Coconut & berry overnight oats

I often end up making these just before I go to bed, as I forget earlier in the evening, but they’re so quick to make it’s not really much hassle. They’re a great alternative to porridge in the summer, especially, but I like them all year round.

Ingredients

Serves 2

• 120g oats

• 400ml coconut milk drink

• 1 tbsp chia seeds

• 1 tbsp flax seeds

• 2 tbsp desiccated coconut

• 1 tbsp sultanas

Blueberry & strawberry compote

• 150 g frozen blueberries and strawberries

• 4 tbsp water

• 2 tsp chia seeds

  Method

• Get a medium-sized tub, add the ingredients and mix well. Leave in the fridge overnight.

• Give the mix a good stir before serving.

  Jam

• Put the frozen berries, water, chia seeds and water in a small saucepan.

• Cook over a low-medium heat for 4-5 minutes, stirring occasionally until the berries soften and release their juices.

• Use a fork to mash the berries, creating a chunky compote.

• Remove from the heat and allow to cool.

Tip

• I put my bowl in the microwave for 1 minute on 360 power to take the cold edge off the oats before eating. I prefer them at room temperature in the winter, but in the summer I will eat them fridge-cold.

• Recipes that work well with compote: granola, overnight oats, pancakes, muesli