When I turned 50, something changed. Even though I was eating less and trying to exercise more, my weight just wouldn’t budge. It felt like my body had stopped responding — and I later realized it was menopause.
Desperate to find a solution, I came across the keto diet. I decided to give it a try by reducing carbs and focusing on healthy fats, protein, and vegetables. But here’s the catch — I’ve never done well with tiny portion diets. If I don’t feel full, I tend to snack or crave the wrong things.
That’s why I loved keto. It allowed me to eat real, filling meals without starving — and still lose weight. I started replacing carbs with lots of seasonal vegetables, added healthy fats like olive oil, Greek yogurt, and nuts, and focused on balanced portions of protein and greens.
In this post, I’m sharing 5 of my actual go-to keto brunches that helped me shed 10kg — full, flavorful.
🔍 Why Keto Works So Well During Menopause?
During menopause, our bodies go through a lot of hormonal changes — especially a sharp drop in estrogen. This shift slows down metabolism, increases fat storage (especially around the belly), and affects how our bodies handle insulin.
For me, even eating less and exercising more didn’t help. But when I started keto, things finally changed — not because I was eating less, but because I was eating smarter. Here’s why keto was the right fit for me (and many women in their 40s and 50s):
- ✔ Helps with insulin resistance: As estrogen drops, insulin sensitivity decreases. Keto helps stabilize blood sugar by cutting down on carbs, which prevents sugar spikes and crashes.
- ✔ Reduces belly fat: Keto encourages fat burning by shifting your body into ketosis — a metabolic state where fat is used as fuel.
- ✔ Reduces cravings and emotional eating: High-fat, high-fiber meals keep you full longer, which helped me avoid late-night snacking.
- ✔ Stabilizes mood and energy: No more carb crashes! I felt mentally clearer and more balanced.
That’s why I didn’t feel like I was “on a diet.” I was simply giving my body what it actually needed — steady energy, nutrient-dense meals, and hormonal balance.
⏱️ My Personal Keto Routine: 2 Meals + Intermittent Fasting
Before I show you my 10 go-to keto meals, let me share how I personally applied keto in a way that worked for me. I combined the keto diet with intermittent fasting (IF), and it made all the difference.
I followed a 16:8 schedule — eating within an 8-hour window. That meant just two meals a day:
- First meal: Around 11 AM to 12 PM
- Second meal: Around 5 PM to 6 PM
Since my first meal came after a long fast, I avoided high-carb foods to prevent blood sugar spikes. When your stomach is empty, even a little sugar or refined carb can cause a rapid glucose surge — and I wanted to avoid that crash.
If I got hungry between meals, I’d have a small handful of nuts, or make a coffee with unsweetened almond milk. It helped me stay full without breaking my fast too harshly.
Dinner (my second meal) was very important because I wouldn’t eat again until the next day at 11 AM. So I made sure to eat enough — with plenty of vegetables, healthy fats, and fiber-rich foods that required chewing. That helped me feel full and satisfied without overeating.
Now that you know my routine, here are the 10 keto meals that became my regular staples.
🍽️ Keto Meal #1 – Avocado, Eggs & Seasonal Veggies
This was one of my favorite go-to meals for my first meal of the day — around 11 AM. It’s simple, satisfying, and packed with healthy fats, protein, and fiber.
🥑 What’s in it?
- 1 whole avocado, sliced and seasoned with salt & pepper
- 2–3 eggs (prepared differently depending on the day)
- Seasonal vegetables (raw or lightly sautéed in olive oil)
🍳 How I prepared it
- Some days, I made scrambled eggs with cherry tomatoes.
- Other days, I boiled 2–3 eggs — quick and easy when I felt low-energy.
- Vegetables were pre-cut and stored in the fridge to save time in the morning.
- I dressed the veggies with extra virgin olive oil for flavor and healthy fat boost.
💡 Why this worked
- Blood sugar control: No carbs in the morning means no spike after fasting.
- Feeling full: Avocado + eggs = long-lasting satiety
- Stress-free prep: Pre-chopped veggies saved me time and kept me consistent.
🍽️ Keto Meal #2 – Veggie Omelet with Greek Yogurt & Berries
Another go-to meal for my late morning (around 11 AM) was a hearty veggie omelet. It was warm, flavorful, and customizable depending on what I had in the fridge. I often paired it with a small bowl of Greek yogurt and berries when I needed a little extra.
🍳 What’s in the omelet?
- 3 eggs
- Olive oil for cooking
- Base vegetables: onion, carrot, zucchini
- Optional: mushrooms, capsicum, green beans — whatever was in season
👩🍳 How I prepared it
- I always started by sautéing the vegetables in olive oil over low heat to enhance their flavor.
- Onions, carrots, and zucchini were my essentials — soft, sweet, and colorful.
- Once the veggies were soft, I added the beaten eggs and let it cook slowly into a thick omelet.
- I made sure to use 3 eggs so the meal was filling and satisfying.
🍓 Optional Side: Greek Yogurt with Berries
- 2–3 tablespoons of unsweetened Greek yogurt
- Handful of blueberries or strawberries
- Great for a refreshing finish and fiber boost
💡 Why this worked
- High in protein + fiber: Kept me full for hours with no cravings.
- Warm and comforting: Perfect for days I wanted something savory.
- Flexible: Used whatever veggies I had without extra shopping.
This was a perfect meal when I wanted something hot, flavorful, and satisfying — and it never made me feel bloated or sluggish afterward.
🍽️ Keto Meal #3 – Beef, Veggie & Tomato Soup
Sometimes, life gets hectic. You’re rushing out the door or just too tired to cook — but skipping a meal isn’t ideal, especially on keto. That’s when this pre-made beef and veggie tomato soup became a lifesaver for me.
Every week, I’d make a large batch (enough for 5–6 servings) and freeze it in containers. On busy mornings, I’d just heat it up and enjoy a hearty, keto-friendly meal without lifting a finger.
🥣 What’s in it?
- 1 can of diced tomatoes (no sugar added)
- Beef cuts suitable for soup/stew (cubed)
- Vegetables: cabbage, pumpkin (I used old/mature pumpkin for natural sweetness), zucchini, carrot, celery, onion
- Garlic, ghee (or butter), curry powder, salt, pepper
- (Optional) 1 cup beef broth for extra flavor
👩🍳 How I prepared it (with Instant Pot)
- Cut beef into large chunks and lightly season with salt and pepper.
- Set Instant Pot to sauté mode and melt 1 tbsp of ghee. Add crushed garlic and lightly brown the beef until the surface is seared.
- Stir in curry powder and optional dried herbs (like thyme or rosemary) for added flavor.
- Add all chopped vegetables and 1 can of diced tomatoes.
- Add 1 cup of beef broth (optional) and give everything a gentle stir.
- Pressure cook for 15 minutes. Let it naturally release for a few minutes before opening the lid.
- Taste and adjust seasoning (add extra salt or pepper if needed).
💡 Why this worked
- Meal prep friendly: Saved me time and stress on busy days.
- Balanced nutrition: Protein, healthy fats (from ghee), fiber-rich veggies.
- Satisfying: Warm, flavorful, and filling — without any carbs to spike my blood sugar.
I often froze this soup in individual portions, so even when I had zero motivation to cook, I could stay on track with my keto goals.
🍽️ Keto Meal #4 – Burrito Bowl Without the Wrap
Craving a burrito but avoiding carbs? This keto-style burrito bowl skips the flour tortilla and goes straight for the good stuff — fresh veggies, healthy fats, and protein. It's colorful, customizable, and really satisfying.
🥗 What’s in it?
Veggie Base:
- Chopped lettuce (iceberg or romaine)
- Diced tomatoes
- Cucumber slices
- Red onion (thinly sliced)
- Canned mixed beans (drained and rinsed)
- (Optional) Red cabbage, capsicum, green beans, or avocado chunks
Protein options (choose one):
- Grilled chicken breast (sliced)
- Canned tuna (drained and seasoned)
- Raw or grilled salmon (diced or shredded)
🥑 Avocado & Greek Yogurt Sauce
I mashed ripe avocado into a creamy spread and served it on the side. For the sauce, I used unsweetened Greek yogurt mixed with:
- Thinly sliced cucumber or red onion
- Lemon juice
- Olive oil
- Pinch of salt & pepper
The tangy yogurt sauce added a fresh touch and paired perfectly with the seasoned veggies and protein.
💡 Why this worked
- No cooking required (if prepped): Just chop, assemble, and enjoy
- Very filling: Thanks to fiber, protein, and healthy fats
- Totally flexible: Use whatever you have in the fridge
I loved how refreshing and satisfying this meal was. It felt like a treat, even though it was completely keto-friendly.
🍽️ Keto Meal #5 – Tofu with Stir-Fried Kimchi
This is a more Korean-style dish, but it became one of my favorite simple keto meals. While most people eat kimchi with rice, I paired it with warm tofu to keep things low-carb and satisfying.
🍴 What’s in it?
- 1/2 block of firm tofu
- 1/2 cup well-fermented kimchi (preferably aged)
- 1 tsp olive oil or sesame oil (for stir-frying)
- 1/2 tsp alternative sweetener (e.g., erythritol, stevia – optional)
- Toasted sesame seeds (for garnish)
- Optional: drizzle of perilla oil or sesame oil on the tofu
👩🍳 How I prepared it
- Cut the tofu into large bite-size blocks and microwave for 2 minutes until warm.
- While the tofu is heating, stir-fry the kimchi in a pan with olive oil or sesame oil.
- For sweetness, I added a pinch of zero-calorie alternative sweetener (no sugar).
- Let the kimchi soften and caramelize a bit — it brings out incredible flavor.
- Place the tofu in a bowl, top with the stir-fried kimchi, and garnish with sesame seeds or a drizzle of oil.
💡 Why this worked
- Protein + probiotics: Tofu gives plant-based protein, while kimchi supports gut health.
- Quick comfort meal: When I craved warm, salty, savory flavors — this hit the spot.
- Minimal prep: No chopping, just heating and quick stir-fry.
This was my go-to comfort meal on lazy mornings when I didn’t want to cook much but still wanted something cozy and satisfying — without breaking keto.
⚠️ 3 Things to Keep in Mind When Doing Keto Brunch
- Don’t skip protein: Especially after a long fast, your body needs protein to maintain muscle mass and prevent energy crashes.
- Watch your carbs in the first meal: After fasting overnight, your body is more sensitive to glucose. Avoid sugary or refined carbs to prevent blood sugar spikes.
- Eat until you're full — not stuffed: Choose meals with fiber, fat, and protein so you don’t get hungry before your next meal.
📌 What’s Next?
In this post, I shared 5 of my favorite keto brunches that helped me lose 10kg during menopause — delicious, practical, and hormone-friendly meals.
👉 In the next post, I’ll show you 5 keto dinner recipes that helped me stay full through the night and improve my sleep quality — all while staying on track with my weight loss.
📚 Related Posts in the Series
- 🥑 This post: 5 Keto Brunches That Helped Me Lose Weight
- 🍽️ Next: 5 Keto Dinners That Kept Me Full and Balanced
📄 Bonus Coming Soon
Stay tuned for a free downloadable PDF that includes all 5 brunch recipes in a printable, kitchen-friendly format!
📄 Download the Recipe PDF
Click the button below to download the 5 Keto Brunches PDF summary:
Download PDF📌 Related Post: 👉 5 Keto Dinners That Kept Me Full + 10kg Weight Loss! 👉