A naturally sweet, protein-rich breakfast for menopause belly fat—made with simple, whole food ingredients.
If you’re in your 40s or 50s and wondering why your usual breakfast leaves you hungry—or worse, triggers cravings and a belly bloat bomb—there’s a reason. During perimenopause and menopause, your hormones are shifting, and so are your nutritional needs. Estrogen dips, insulin resistance rises, cortisol flares up… and suddenly, you’re storing more fat around your midsection than ever before.
Most women I work with think they need to eat less or cut carbs to fix it. But what your midlife body really needs is the opposite: smart nourishment that stabilizes blood sugar, calms stress hormones, and supports metabolism. That’s where this warm, cozy Sweet Potato Banana Power Bowl comes in. It checks every box of my Midlife Power Breakfast Formula™, without relying on protein powder.
💬 What Makes This a “Power Breakfast?”
This simple bowl is:
- High in fiber to improve digestion and clear out excess estrogen
- Rich in plant-based protein from hemp, flax, and nut butter
- Filled with complex carbs that support your cortisol rhythm (so you’re less likely to crash or snack later)
- Loaded with healthy fats that keep you full and support hormone production
- Naturally sweet from banana and sweet potato—no sugar crash required
It’s also super adaptable. You can make it in under 10 minutes, and it travels well to work in a glass container or thermos.
🛒 Ingredients (Serves 1)
- ½ cup cooked sweet potato, mashed
- ½ ripe banana, mashed
- 2 tbsp hemp seeds
- 1 tbsp ground flaxseed
- 1 tbsp almond or peanut butter
- Dash of cinnamon + pinch of salt
- Optional: ¼ cup soy milk (unsweetened) for creaminess
- Optional toppings: chopped walnuts, blueberries, pumpkin seeds
🔪 Directions
- In a small bowl, mash the cooked sweet potato and banana until smooth and warm. (Microwave if needed.)
- Stir in hemp seeds, ground flax, nut butter, cinnamon, and soy milk until creamy.
- Top with optional nuts or seeds for texture and an extra nutrition boost.
- Enjoy with a cup of tea or a soy milk matcha latte.
🧠 Nutrition Benefits for Midlife Women
| Nutrient | Why It Matters |
|---|---|
| Hemp Seeds | Great plant protein + omega-3s to fight inflammation |
| Flaxseed | Rich in phytoestrogens to gently balance hormones |
| Sweet Potato | A cortisol-calming carb that supports energy and digestion |
| Banana | Adds potassium and mood-boosting natural sugars |
| Nut Butter | Satisfying fats that prevent cravings and blood sugar dips |
This bowl delivers 15g+ of protein, nearly 10g of fiber, and plenty of hormone-supporting nutrients—without needing any special supplements or powders.
📊 Nutrition Per Serving (approximate)
- Calories: 410
- Protein: 15.5g
- Fiber: 9.3g
💡 Want to hit 20g protein? Pair this bowl with ½ cup unsweetened soy milk or a handful of roasted edamame.
🎁 Want More Recipes Like This?
Grab my free Midlife Power Breakfast Formula™ to mix and match ingredients for hormone-balancing meals that support metabolism, mood, and energy.
👉 Download the free guide here
🗓️ Need Help Personalizing Your Routine?
Struggling with belly fat, bloating, or burnout? Let’s create a plan just for you.
🎯 Book your free 20-minute strategy call
Together, we’ll uncover what’s keeping you stuck and create your next best step.
💜 Love this recipe?
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Sweet Potato Banana Power Bowl
Looking for a quick breakfast that helps reduce menopause belly fat? Try this naturally sweet, hormone-friendly bowl—no protein powders required.
Ingredients
To Make
-
In a small bowl, mash the cooked sweet potato and banana until smooth and warm. (Microwave if needed.)
-
Stir in hemp seeds, ground flax, nut butter, cinnamon, and soy milk until creamy.
-
Top with optional nuts or seeds for texture and an extra nutrition boost.
-
Enjoy with a cup of tea or a soy milk matcha latte.
Nutrition Facts
Servings 1
Serving Size 1 bowl
- Amount Per Serving
- Calories 410kcal
- % Daily Value *
- Total Fat 23g36%
- Saturated Fat 2.5g13%
- Sodium 140mg6%
- Total Carbohydrate 36.5g13%
- Dietary Fiber 9.3g38%
- Sugars 9g
- Protein 15.5g31%
- Calcium 150 mg
- Iron 3 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
