At 57, influencer Petra Genco claims to have regained a lighter figure by only reviewing her first meal of the day. No strict diet, no forbidden foods, but a simple, quick plate rich in key nutrients. And the timing is not trivial: after age 50, metabolism slows down, muscle mass drops and hormones affect appetite. In France, almost half of women between 45 and 65 years old are overweight or obese, and many still eat a very sugary breakfast. Petra Genco says she has taken the exact opposite approach, and her audience of several millions follows her ritual on a daily basis. His recipe? Minimalist, but calibrated.
The influencer’s breakfast
Every morning, the influencer prepares three eggs scrambled in a knob of butter, adds half a diced avocado, then finishes with a spoonful of fromage blanc and some red fruits. A protein combo rich in fiber and good fats, designed to last without snacking until lunch. “It’s really easy to make, it takes about five minutes and it’s full of protein, so it will keep me full for a long time, stop me from snacking“, summarizes Petra Genco.
Want to reproduce it in 5 minutes flat? It’s simple:
- Whisk 3 eggs with a pinch of salt, cook them gently in a pan with a knob of butter;
- Cut 1/2 avocado into cubes and place it next to it;
- Add 1 generous spoonful of fromage blanc and a few red fruits;
- Arrange immediately, it’s ready.
Why does this protein breakfast calm cravings?
The principle is simple: proteins in the morning for satiety, fiber for blood sugar and unsaturated lipids for more stable energy. A 2013 study shows that eating about 30g of protein at breakfast reduces cravings throughout the day. Eggs and cottage cheese provide proteins, avocado provides quality fats and fiber, and red fruits complete it all.
On a practical level, this duo is consistent with the needs after menopause. Proteins support satiety signals, notably via GLP-1; the good fats in avocado slow down digestion; fiber helps smooth the sugar curve. Useful reference point: a large egg provides around 70 calories; a whole avocado about 240 calories. By focusing on a plate rich in protein, fiber and good fats, Petra Genco says she managed without cravings… and without spending the morning there.
Possible variations, as long as the contributions are there!
The fundamentals remain the same: protein, fiber, good fats. You can vary without losing the balance of the plate. Scrambled eggs or omelette, cottage cheese or skyr, avocado or some nuts, red fruits or strawberries. Lactose-free version? Scrambled tofu instead of eggs and protein-enriched vegetable yogurt. Need to take away? Hard-boiled eggs, crushed avocado on wholemeal bread, plus a pot of skyr. The idea is to aim for a protein morning that really sticks.
Petra Genco’s inspiration goes back to a summer on the beach: “I promised myself I would lose those extra pounds before my next vacation“, says Petra Genco. In six months, she says she lost 13 kilos by relying on this first meal, while keeping a simple structure: eggs, avocado, plain dairy, fruit. To supplement, a sugar-free drink like green tea is enough. And above all, consistency… five minutes every morning, no more.
If you have difficulty balancing your diet – eating healthily cannot be improvised – it may be useful to consult a nutritionist or a dietitian, in order to better balance your diet.