Rolled oats: 50g (1/2 cup), Soya milk (unsweetened): 120ml (1/2 cup), Greek yogurt (low-fat): 50g (1/4 cup), Chia seeds: 10g (1 tbsp), Mango: 50g (1/2 cup, diced), Pineapple: 50g (1/2 cup, diced), Coconut flakes: 10g (1 tbsp), Honey: 5g (1 tsp), Vanilla extract: 2g (1/2 tsp)
1. Mix 50g oats, 10g chia seeds in jar. 2. Add 120ml soya milk, 50g Greek yogurt, 5g honey, 2g vanilla extract. Stir well to combine. 3. Cover and refrigerate overnight (at least 6 hours). 4. Before serving, stir mixture and add splash of soya milk for desired consistency. 5. Top with 50g diced mango, 50g diced pineapple, and 10g coconut flakes.
This tropical breakfast provides plant protein from soya milk, Greek yogurt, and chia seeds that support muscle maintenance during hormonal transitions. Chia seeds deliver omega-3 fatty acids that support brain health and may help reduce inflammation associated with menopause. Oats contain beta-glucans that help regulate cholesterol levels, supporting heart health when natural estrogen protection declines. Mango and pineapple provide vitamin C that supports collagen production for skin elasticity and immune function. Coconut flakes offer medium-chain triglycerides that can provide quick energy and support brain function. This balanced combination helps stabilize blood sugar levels, reducing energy crashes and mood fluctuations throughout the morning.
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