#5

The Perfect Bread for Midlife Women

Protein Sparing Bread - Recipe 1.0

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A protein-sparing loaf may be exactly the solution you are looking for.

Some people simply call it egg white bread.

Although I love immersing myself in research, I too spent a long time searching for a bread that not only tasted good but genuinely supported our bodies through hormonal changes, without having to worry about extra weight as well.

I used to believe that bread and mindful eating could not sit at the same table.

Then, a few years ago, I discovered these quick and easy, high-protein egg white loaves, and they have been my ideal bread ever since.

You may find the same, especially if you also want to eat in a way that is aligned with your body's changing needs.

I named the basic loaf Protein-Sparing Bread 1.0 because every other variation starts with this one.

Just a few egg whites whipped to stiff peaks, egg white protein powder and a pinch of salt. It looks like traditional bread, slices beautifully and toasts well.

With butter or homemade mayonnaise and slices of boiled egg, the very first slice may be enough to convince you.

Read on to discover why it works so well after 40, how to make it, and how to avoid the mistakes beginners most often make.

Reinventing midlife can start with something as simple as changing what you put on your plate.

If ever there were a time to stop treating healthy eating as a punishment or a burden, it is during midlife.

We should see it for what it really is: the most respectful and loving way we can care for our bodies.

After all, nutrient-dense eating is one of the simplest and most important foundations of long-term health and wellbeing.

Of course, that does not mean we cannot sometimes eat something that nourishes the soul rather than the cells.

During midlife, we notice not only that our bodies are changing, but also that they no longer work in quite the same way they did ten or twenty years ago.

Alongside hormonal changes, the way your body uses energy also gradually changes.

Are you eating the same amount as before, yet your body responds differently?

You're not imagining it.

Let's look at what is actually happening.

After the age of 40, the body becomes increasingly less efficient at building and maintaining muscle mass.

Sarcopenia, the gradual loss of muscle associated with ageing, typically begins around this age and continues at around 0.5 to 1% per year.

Muscle, however, is not merely an anatomical term, nor is it important only because of how you look.

It allows you to carry your shopping bags, lift your grandchild, go walking, travel, and feel more energetic and stronger in everyday life.

Your muscles are your body's metabolic engine. They also protect your bones, which is particularly important at this stage of life, as it can help reduce the risk of fractures.

As well as contributing to the maintenance of bone density, muscle may help regulate blood sugar levels, and it may also support hormonal balance.

Building muscle is one of the best investments you can make in your longevity. Our muscles really are lifesavers!

That is why protein intake during midlife and the menopausal years is non-negotiable.

For a long time, I believed that a higher protein intake was mainly important for bodybuilders and athletes.

It was during a fitness trainer course that I first came across the idea that after age 40 – and especially during menopause – we need to pay much closer attention to our protein intake.

That is because the body gradually loses muscle mass during this stage of life, while the muscles also become less efficient at building new protein.

I must admit, I was surprised when I first learned this. After all, until we are personally affected, most of us never think to look into things like this.

And, in my experience, still very few women are aware of it, because unfortunately it is one of those important things that we are simply never taught at school.

Traditional bread, however, works against these goals.

It is high in calories but low in protein. The carbohydrates cause your blood sugar to rise quickly, only for you to feel hungry again an hour later.

On top of that, many shop-bought breads contain ultra-processed ingredients and additives, and some people simply feel better when they reduce their gluten intake.

Protein-Sparing Bread Variations  

One Base Recipe, Countless Possibilities

Since Protein-Sparing Bread became one of the foundations of metabolic nutrition, numerous variations have appeared across the keto, carnivore and PSMF communities.

I first discovered egg white breads thanks, in part, to the pioneering work of Maria Emmerich.

My heartfelt thanks also go to her and to all the other egg white bread queens. 

I've tried quite a few recipes, discovered which ones I like best, and learned which versions work best for different purposes.

At first, I found all these very similar variations rather confusing. That's why I started giving them version numbers for my own reference.

I never expected bread baking to become such a regular part of my weekly routine.

So, let's start with the simplest one!

What I Use to Make This Bread

You don't need a fancy kitchen for this bread, but a few good tools make it so much easier.

• A stand mixer: whipping the egg whites to really stiff peaks is the key step, and a stand mixer does the hard work for you. This is the Klarstein stand mixer I recommend.
• Measuring cups and spoons: the recipe uses American cup measurements, and that's how I measure too, so a set of measuring cups and spoons keeps things simple.
• A silicone spatula: I use one to gently move the whipped egg whites into the tin and to scrape the bowl clean. This set of three is a handy one to have.
• A loaf tin: pick the shape you prefer. This larger 3lb tin (about 29 x 14 cm) gives you a longer, lower loaf, while this smaller 2lb tin with deeper sides gives a shorter, taller one.
• A pinch of salt: You only need a little for this recipe. I like this Himalayan pink salt, but any salt you already have at home will work just fine.

This bread will keep for up to five days in the fridge when stored in an airtight container.

For longer storage, slice the loaf first and freeze the slices with baking paper between them. As soon as you take one out, it can go straight into the toaster.

Personally, I'm not the biggest fan of this bread as toast, but plenty of people love it. I'll leave that one up to you.

You can even use this basic recipe to make a pizza crust base.

As I mentioned earlier, Protein-Sparing Bread 1.0 is the foundation recipe and the version that is ideal for pure protein fasting days.

My personal favourite, however, is a different variation because it's the most versatile one. It works equally well as bread and as a dessert base.

If you're interested, I'd be happy to share that version with you in the future.

My Favourite Ways to Enjoy It

• As savoury or sweet French toast... alongside my morning Nootropics Coffee
• As the base for sandwiches
• Topped with eggs
• With homemade liver paté or meat spread
• Alongside rich stews or juicy meat dishes
• As the base for a hot tuna melt
• With sugar-free jam

Note: The basic 1.0 version is slightly drier than the richer variations, so it is at its best with creamy toppings or served alongside juicy dishes.

Breakfast as a Ritual

Every morning, you're choosing not only what to eat, but also the mindset with which you begin your day.

A healthy protein bread can become one of those small but meaningful morning rituals of conscious living.

Afterwards, you can step into your day knowing you've already taken one tiny but important step towards better health.

Your kitchen. Your midlife. Your rules.

Remember?

The one non-negotiable is protein.

One of the most important rules of eating well during midlife is to nourish your muscles according to what your body truly needs.

Now It's Your Turn

If you decide to bake your first Protein-Sparing Bread loaf, I'd love you to share your experience in our Midlife Mastery Facebook Group.

And don't be discouraged if your first loaf isn't perfect either. Mine certainly wasn't.

Sometimes the sides sink in a little, leaving the slices looking rather mushroom-shaped. Believe me, though, they're just as delicious. 

If you'd like to explore midlife nutrition, gut health, mindset, or other midlife-specific topics in greater depth, I also invite you to explore the Ultimate Midlife Guide.

Why did my Protein-Sparing Bread collapse?

Most often, it's because the egg whites weren't whipped to stiff enough peaks. Even a tiny drop of egg yolk, a trace of grease in the bowl, or slicing the loaf too soon can also cause it to collapse.

Why does my bread stick to the loaf tin?

You can lightly spray the tin with oil, but the easiest solution is to line it with baking paper. That way, the loaf comes out easily every time.

Is egg white powder the same as egg white protein powder?

Essentially, yes. Both are made from dried egg whites. You may also find it sold under different names, sometimes even as meringue powder.

Always check the label and choose pure dried egg whites without fillers, sweeteners or flavourings, with a protein content of at least 80%.

My personal tip: after testing a few brands, this egg white powder is the one I use for my own loaves. I had disappointing results with two others, so this is the only one I recommend.

Can I use egg whites from cartons instead of fresh eggs?

I don't recommend it. Carton egg whites are pasteurised, so they don't whip into the same stiff peaks as fresh egg whites. For this bread, fresh eggs are by far the better choice.

The yolks, meanwhile, can be used for homemade mayonnaise, spreads, pudding, or soups.

How much protein does a woman over 50 really need?

More than most of us were ever taught – if we were taught at all.

Research suggests around 1.2–1.6 grams of protein per kilogram of body weight per day, with approximately 25–30 grams per meal.

For a woman weighing 68 kg, that works out at roughly 80–110 grams per day.

Three slices of this bread provide approximately 27 grams of that total.

If you enjoyed this recipe, download my free recipe collection featuring dairy- and soy-free alternatives and more midlife-friendly recipes, all in one place.

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• Dairy- and soy-free recipe ideas that make planning your meals simpler
• Midlife-friendly recipes designed to bring more variety to your everyday meals
• Everything in one place, ready whenever you need inspiration