3 steps to a hormone balancing breakfast

3 Steps to a Hormone Balancing Breakfast

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“3 Steps to a Hormone Balancing Breakfast ” is written by Ally Solina and reviewed/edited by Jamie Adams, MS RD LDN. Ally is a current graduate student at University of Rhode Island studying Nutrition and Dietetics and exhibits a special interest in hormone health, the gut brain connection, and helping individuals create a balanced, sustainable relationship with food.”

Do you find yourself craving all the sweets in the late afternoon?

Or maybe you have a pounding headache followed by an energy crash…

Did you know these could be signs your breakfast isn’t sustaining you throughout your day? Because let’s be honest, you’re likely living off of your morning coffee and a muffin. (No judgment, I’ve been there!)

But today, we’re going to uncover a variety of delicious breakfast ideas crafted to promote hormonal balance, empowering you to kickstart your mornings with vitality. We will show you how to simply build a hormone balancing breakfast using 3 simple steps.

7 high protein breakfast recipes to balance your blood sugars and restore your hormones free eBook download

This blog post includes affiliate links for your shopping convenience. As an Amazon Associate I earn from qualifying purchases. 

Understanding Hormonal Balance

Before we talk about yummy food, let’s understand why balanced hormones are important. Hormones are like little messengers in our bodies, helping with lots of things like how we digest food, our mood, and even sleep. 

But stuff like stress, what we eat, and how we live can disrupt this balance, causing hormone issues. Eating healthy foods can help keep our hormones in check and make our bodies happy.

Essential Components of a Hormone Balancing Breakfast

When thinking about building a hormone balancing breakfast plate, you need to ensure you are providing your body with the essential nutrients it needs to thrive.

Consider these three nutrients when building a hormone balancing breakfast:

  • Protein
  • Carbohydrates
  • Healthy fats. 

These are three nutrients that should be included on your plate to provide a well balanced, nourishing breakfast. Now let’s take a closer look:

1. Protein

Amino acids are crucial for making hormones and are the basic units of protein. Protein, found in various foods, supports growth, tissue repair, and overall health, while also keeping you feeling full.

However, you might find it challenging to get enough protein at breakfast compared to other meals. Don’t worry, we’re here to assist you with that! 

Here are a few foods you can add to boost your protein intake at breakfast time: 

  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Protein oats 
  • Protein powder
  • Quinoa
  • Turkey sausage/turkey bacon 
  • Chicken Sausage (these are my favorite chicken and sage breakfast sausage links!)

PS if you’re looking for some quick and easy wins to boost protein at breakfast time, here are some of my favorite products and brands:

Adding collagen (20 g per serving) to your morning coffee or tea, or protein powder to your smoothies, yogurt parfaits, chia pudding, or overnight oats are also quick ways to up your protein intake too!

2. Carbohydrates

Carbohydrates are the next key piece to building a hormone balancing breakfast. Your body needs carbohydrates for energy! 

Found in foods like bread, pasta, rice, fruits, and vegetables, it’s fairly simple to get carbs in at breakfast time. When thinking about the carbohydrate portion of your plate, in order to help balance your blood sugars and hormones, you want to focus on fiber. 

Fiber is a type of carbohydrate that our bodies can’t digest, but it plays an essential role in digestive health. Foods rich in fiber, such as whole grains, fruits, vegetables, and legumes, help keep your digestive system run smoothly, promote feelings of fullness, and can aid in weight management. 

Additionally, fiber can help regulate blood sugar levelslower cholesterol levels and help detox estrogen naturally

Here are a few hormone friendly foods for breakfast that are rich in fiber: 

  • Fruits: berries, apples, bananas, pears, kiwi, figs, avocado
  • Vegetables: spinach, bell peppers, mushrooms, onions, sweet potatoes, kale, broccoli
  • Whole grain toast (this is our go-to bread that provides a whopping 5 g of fiber and protein in one slice!)
  • Oatmeal (my favorite high-protein oatmeal option)
  • Granola (this is one of my favorites that provides 4 g of fiber and 11 g of protein)
  • Quinoa 
  • Whole grain/whole wheat tortilla
  • Muesli Cereal (this one is a staple in our household with a whopping 6 grams of fiber and 8 g of protein!)

3. Healthy Fats

The last piece of building a hormone balancing breakfast is healthy fat. Healthy fats are important for hormonal health, satiation, heart, brain and skin health! They play a crucial role in hormone production and regulation, including reproductive hormones like estrogen and progesterone

Examples of healthy fats you can include into your hormone balancing breakfast include:

Incorporating a variety of healthy fats into your diet can help support hormone health, promote balanced energy levels, and contribute to overall wellness. 

Benefits of a Hormone Balancing Breakfast

By incorporating protein, carbohydrates, and healthy fats into a breakfast meal, you are providing a number of benefits to your body, including:

Blood sugar balance 

AKA preventing a blood sugar spike. When your blood sugar spikes (from a heavy carbohydrate breakfast, ex: pastries or sugary cereal and milk) then crashes, this leads to those mid-afternoon sugar cravings, fatigue, headaches and more. 

Pairing carbohydrates with protein and fat first thing in the morning causes a slow and steady rise in blood sugar, giving you a healthy energy boost without the crash. 

Promotes satiety 

By pairing these three macronutrients together, you create a satiating meal that keeps you feeling fuller for longer. This will help prevent you from over-eating throughout the day. 

Supports weight management 

By starting out the day with a balanced breakfast, you set yourself up for success for the rest of the day. Having a filling breakfast that stabilizes your blood sugar and increases your satiety helps to reduce cravings later on in the day, and less overindulgence in the evening.

A balanced meal can also prevent the likelihood of insulin resistance occurring, which can lead to stubborn weight gain.

AND supports hormonal balance!

By fueling your body adequately, you set the stage for proper hormone production and function, keeping your body in balance. Hormone balance plays an essential role in fertility, during pregnancy and postpartum too. 

Hormone Balancing Breakfast Ideas

Now, if you’re thinking, ‘Great! I understand which foods can help with hormone balance, but how do I put together a meal with them?’

We have 7 High Protein, Hormone Balancing Breakfast Recipes just for you!

With a focus on protein-rich ingredients, these recipes are tailored to provide sustained energy, promote satiety, and assist in regulating blood sugar levels.

Whether you’re a busy mom rushing to get the kids ready for school or a woman prioritizing self-care amidst a hectic schedule, these breakfast ideas are here to support you on your journey to wellness. In this high protein breakfast recipe ebook, you’ll discover not only delicious and nourishing recipes but also insights into the importance of balancing blood sugars and restoring hormonal harmony.

Take a look at one of the recipes you’ll find inside:

Egg and Black Bean Breakfast Burrito

black bean and egg breakfast burritos stacked on top of one another displayed on a wooden plate

This high protein breakfast burrito is a great make-ahead option for busy mornings!

Here’s what you’ll need:

  • 2 large eggs, scrambled
  • 1/4 cup black beans, drained
  • 2 Tablespoons salsa
  • 2 whole grain tortillas
  • 1/4 cup shredded cheddar cheese
  • Salt and pepper to taste


  1. In a skillet, scramble the eggs until cooked through. Season with salt and pepper.
  2. Warm the black beans in the microwave or on the stovetop.
  3. Warm the tortillas slightly to make them pliable.
  4. Divide the scrambled eggs, black beans, salsa, and shredded cheese evenly between the two tortillas.
  5. Roll up the tortillas to form burritos.
  6. Serve immediately, optionally with additional salsa or avocado slices on the side.

To reheat:

Simply make a double (or triple) batch of this recipe on the weekend, wrap them in parchment paper, place in a freezer friendly container, label and date them, then place in the freezer.

When you’re ready to eat:

Take a high protein breakfast burrito out of the refrigerator the day before to thaw. Once thawed, microwave on high for 1-2 minutes. Alternatively you can heat in a skillet about 3-5 minutes each side.

Find this recipe + 6 more inside my FREE High Protein Breakfast Recipes to Balance Your Blood Sugars and Restore Your Hormones today!


Incorporating hormone-balancing foods into your breakfast routine doesn’t have to be complicated. By following these three simple steps—choosing protein-rich foods, incorporating fiber-packed fruits and vegetables, and focusing on nutrient-dense options—you can kickstart your day with a breakfast that supports hormonal balance and sets a positive tone for the rest of your day. 

Remember, small changes can lead to significant results, so experiment with different combinations and find what works best for you. Here’s to starting your mornings right and nourishing your body from the inside out!

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