5 Easy hormone balancing breakfast ideas

One delicious hormone balancing breakfast idea for each day of the week! I don’t know about you, but breakfast is my favorite meals of the day, especially if its sweet! I have a major sweet tooth and usually opt for a protein packed smoothie or oatmeal but I have included savory option for those who prefer that!

Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!

Breakfast is the most important meal of the day. Myth or true?

I think its subjective to the person and their stage of life. As a young woman in her reproductive ages, breakfast is certainly important for hormone balance for a few reasons:

1.Metabolism boost! Eating breakfast will kick start your digestion and get your metabolism revving for the day! 

2.Hanger. No, that is not a real word but it is in the urban dictionary! Many women skip breakfast these days because society is telling them they need to be skinny. “in order to be skinny, you need to fast!”. For those who do not know what intermittent fasting is: read this! Fasting is actually a stressor on a woman’s body due to our hormones, men and post-menopausal women seem to do much better than those in reproductive ages.

3.Skipping breakfast can trigger the “binge restrict” cycle. I personally suffered in this loop of skipping meals and then binging and back to skipping meals for compensation of the calories. This is an incredibly unhealthy cycle to get in and difficult to break…More on the science of the binge restrict cycle here

4.Blood sugar balance. Eating breakfast has shown to reduce insulin and blood sugar spikes throughout the day compared to those who would skip breakfast. 

5.Better focus and stable moods. This is not a surprise as when one does skip breakfast, I’d guess you’re thinking about food much more often than when you eat breakfast.

What not to eat for breakfast

The worst thing to eat for breakfast is coffee and carbs. Think high sugar cereal, pastries, and breads with no added protein or fats. This will take your blood sugar for a spin and crash later in the day. You know that weak feeling you get when blood sugar dips? Yeah, that could be caused by an imbalanced breakfast choice!

The blood sugar spikes also cause cortisol to spike as a response to try and balance blood sugar levels back to normal. Cortisol is your stress hormone and released by your adrenal glands, when cortisol is constantly being released you can develop adrenal fatigue. 

What is a balanced breakfast?

In terms of hormone balance and blood sugar stability, it is preferable you eat a balanced breakfast of protein, carbs, and fats. All three macro nutrients will keep you satisfied and energetic throughout your morning! All 5 of these breakfast ideas include the 3 macro nutrients! Make sure you pick a complex carb source which is high in fibre.

Fibre keeps estrogen levels balanced. We all know what fibre is good for, and if you don’t: Its good for bowel movements. THERE I SAID IT, I’m not sorry if that was TMI pooping should be normalized!

All jokes aside, fibre flushes out excess estrogen in your morning movements which is why it is important to include about 25g of fibre in your daily diet.

Now, let’s get into the 5 hormones balancing breakfast ideas!

1. whole grain toast with avocado and an egg

The whole grain toast offers more fibre than white bread, I always opt for seedy bread! The avocado and egg are a great source of healthy fats to build hormones. Finally the protein in the egg will keep you satisfied as we as help with hormone production.

Simple, Savoury, and Satisfying!

How to make it!

Ingredients:

• whole grain bread
• 1-2 eggs
• 1/2 avocado

1. toast bread in the toaster and heat a fry pan on medium, spray non cooking spray on to keep the egg from sticking.
2. fry egg as pleased (you can do poached or scrambled as well) Dont forget the salt and pepper!
3. mash avocado in a bowl and season with a little bit of pepper, salt and lemon juice.
4. Assemble! Bread, avocado, egg on top and the masterpiece is complete!
5. enjoy:)

2. Banana bread baked oats! + protein

This breakfast idea I made up on a whim a while ago when everyone was on the baked oats train on instagram (sauce me a follow). Well, I’m still on that train because baked oats taste like cake in a cup! However, we know sugar does not serve our hormones so I made these baked oats a bit more hormone friendly.

How to make it!

Ingredients:

• 1/2 cup oat flour (or blended oats in a food processor)
• 1 scoop favourite protein powder (I used this Vegan one)
• 1/2 tsp baking powder
• 1/2 banana
• 1 tbsp chia seed
• 1/2 cup almond milk (or milk of choice)
• Toppings: peanut butter

1. in a bowl, mash the banana then add in oats, chia, baking powder, and milk. Mix until well combined
2. microwave for about 1-2 minutes (keep an eye on it)
3. top with peanut butter and enjoy!

3. LOADED smoothie

Smoothies just were not satisfying to me until I started adding more satiating food to them! This recipe is not your typical fruit, protein, and milk smoothie. I add healthy fats and a complex carb source like oats to all my morning smoothies so it feels more like a meal.

How to make it

Ingredients:

• 1/2 cup frozen berries
• 1/2 avocado (trust me)
• 1 scoop protein powder
• almond milk to desired consistence (less liquid the thicker the smoothie)
• 1tbsp flax seed (read why I include flax for hormone health)

1. put it all in a blender and blitz until all combined
2. enjoy!

4. Overnight oatmeal

Similar to my baked oats recipe but this one is more like a chilled pudding than a cake. Super delicious and easy to make the night before to grab on the go in the morning! Like always, this recipe is packed with great sources of hormone balancing foods!

Ingredients:

• 1/2 cup oats
• 1 tbsp chia seeds
• 1tbsp flax seeds
• 1 scoop protein powder
• 1 tbsp peanut butter
• 1/2 cup berries
• 1/2 cup almond milk (or milk of choice)

1. In a small – medium container (with a lid) I use a mason jar. Combine the of the above ingredients and stir until combined
2. set in the freezer overnight
3. enjoy!

5. DIY egg McMuffin (Made healthy)

McDonalds breakfast is one of the best in my opinion, especially the egg muffins they are my go to! However, loaded with sodium and not so whole ingredients I decided to make my own! This breakfast idea is hormone friendly and won’t leave you feeling tired like some fast food options do.

Ingredients:

• Whole wheat English muffin
• 1 egg
• 1/4 avocado
• 1 slice turkey bacon
• arugula

1. toast English muffin and cook egg as desired.
2. mash avocado on one half of the English muffin, add in arugula, egg, and top with other half of the muffin.
3. enjoy!

What about my morning Coffee?!

Coffee is ok to have as long as you have had some water and gotten in breakfast for the day. Preferably you have your morning coffee with breakfast, not in substitution for breakfast! Like I mentioned above, coffee will increase cortisol levels and without a meal to help balance out blood sugar levels, your adrenals will be going for a spin!

Coffee is not a hormone healthy breakfast, but it does taste delicious so it is ok to include but be mindful of how much you consume and when. An empty stomach is not the time to consume coffee or and energy drink!

Conclusion

these 5 breakfast ideas not only will help restore balance with your hormones, they will also boost your metabolism and get your digestive system started! Remember to fill any breakfast you choose to eat with a balance of protein, carbs, and fats:)

for more recipe ideas check out my page (Healthy recipes) or download my 5 additional protein packed breakfast recipes!

Until next time
xx Hailee

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