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.

Mixed berry compote

This is a simple way to make breakfast or desserts more interesting, compote is lovely served with porridge, overnight oats, granola and yoghurt, muesli or with desserts like ice cream, lemon tart or frozen yoghurt. It’s easy to make and you can apply the same technique to any type of frozen fruit, you’ll just need to adjust the sugar depending on the sharpness. Cherries, strawberries and blueberries hardly need any sweetening, but raspberries, blackberries and currants are sharper and need more sugar, which you can add at any point while the fruit is still warm.

I keep a pot in the fridge all the time as I particularly like compote on top of my breakfast. Try making these coconut overnight oats as mixed berries go so well with it (recipe link, plus more below).

Ingredients

Makes approx 300ml

• 450-500g frozen mixed berries

• 70-80g soft brown sugar

Method

• Tip the frozen fruit into a large saucepan with 70g sugar and allow to warm on a medium heat. Once all the fruit has defrosted, simmer for 10 minutes.

• Use a potato masher to break up any whole berries, add a little more sugar if needed and leave to cool.

• Or if you prefer to remove the seeds and make a coulis, pass though a sieve whilst warm, pushing with a silicone spatula.

• It will take quite a bit of effort to get all the pulp separated, but keep going until you only have seeds in the sieve. Or as long as you can be bothered, but you’ll be surprised at how much you can get out even when it looks like mostly seeds!

Tip

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

• You might want adjust the sweetness to your taste, this recipe is on the tart side, so add another 1-2 tbps if needed.

Raspberry, mango & oat smoothie

Ingredients

Protein: ~27–29 g
Fibre: ~7–8 g

Serves 1

• 60g frozen mango

• 20g frozen raspberry

• 20g frozen banana

• 1 tbsp chia seeds

• ½ tbsp flax seed

• 2 tbsp organic whey or pea protein (to provide ~20 g protein)

• 200ml nut milk or organic whole

Method

• Blitz!!

Tip

• Buy bags of frozen fruit to save on the cost, plus they naturally chill your drink down so you dont need to use ice.

• If you’re wondering why there is more mango than raspberry, it’s because the raspberry is a much stronger flavour and it takes over if you don’t balance it out.

Berry power smoothie

If you’re a regular on my blog, you’ll know that I love a smoothie for breakfast. Today I threw together berries and nuts with creamy oat milk and added protein powder to keep me going until lunch. I always use frozen fruit as it’s so much cheaper and works better in a smoothie as it naturally chills the drink without the need for ice.

Ingredients

Protein: ~27–29 g
Fibre: ~8–9 g

Serves 1

• 30g strawberries

• 30g blueberries

• 30g raspberries

• 1 tbsp chia seeds

• 1 tbsp almond butter

• 2 tbsp organic whey or pea protein (to provide ~20 g protein)

• 200 ml nut milk (I like Plenish drinks)

Method

• Blitz!