Bowl of overnight oats

Hormone balancing breakfast ideas

I’m often asked for ideas about what clients can eat for breakfast. It’s the one meal we can get stuck in a rut with and end up eating the same thing every day. My advice with breakfast is to start the day as you mean to go on and fuel up for the day ahead. Use breakfast as an opportunity to fill up on:

  • fruit and vegetables to help you reach your daily quota
  • proteins and heathy fats to help you feel fuller for longer
  • health boosting herbs and spices.

Here’s a sneak preview of some of the breakfast ideas in the perimenopause and endometriosis programmes that I’m working on behind the scenes.

  1. Smoothies – a good one for people who don’t feel that hungry in the morning and can’t face something like eggs. This is an easy way to get some fruit and vegetables in the morning. If this is all you are having for breakfast, make sure to add some protein or healthy fats to keep your energy going – think nuts, seeds, nut butter, tahini or avocado. Add some anti-inflammatory ginger or turmeric and you have a really healthy start to your day.  Have a look at some of the basic smoothie recipes on my website.  
  2. Omelette – eggs are a good source of protein to keep your energy up and stop you reaching for a mid-morning snack. Pack in some vegetables such as mushrooms, spinach or tomatoes to start getting your quota in. And then finish off with some herbs.
  3. Porridge or overnight oats – so versatile and you can mix in whatever you’ve got in. I’m a big fan of overnight oats if you are in a rush to get out in the morning and don’t have time to make porridge. You can make a batch of overnight oats the night before and it will keep in the fridge for several days. This is an easy way to get in some fruit – berries and grated apple are my favourite but really anything goes here. And don’t forget vegetables – grated carrot works well. Then add some protein and healthy fats with nut butter, tahini, nuts or seeds.  And then finish off with some spices like cinnamon and ginger. Use this recipe as a starting point.
  4. Egg and avocado sandwich – this is a good way to get in some protein and healthy fats to start your day. It’s also great if you are in a hurry to get out in the morning as you can hard boil the eggs the night before – or even make the sandwich the night before!
  5. Granola – if you prefer a more traditional cereal type breakfast then try this home made granola recipe. It’s a weekend job to make it, but then you’ll have supplies for a while and it has much less sugar and more protein than shop brought versions. Serve with fruit, yoghurt and a sprinkle of cinnamon.
  6. Breakfast tapas bowls – this is where it gets more creative and you get to eat the foods that aren’t always classed as ‘breakfast foods’. Think Mediterranean style – feta cheese, olives, tomatoes, avocado, eggs, cold meats, drizzled with some anti-inflammatory olive oil.    


Content Disclaimer

The information contained above is provided for information purposes only. The contents of this blog  are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Emma Belton Nutrition disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.

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