10 high protein morning meals + how they impact your hormones

It’s quite an abstract concept but when you understand, you start to totally change the way you eat - and particularly that morning meal! The home truth from a holistic wellness coach and integrative health practitioner (me!) is that what you eat in the morning has a direct impact on your hormones and how they function throughout the day (and beyond).

Hormones are like messengers in your body, regulating everything from your mood and energy to your stress levels, metabolism, period, libido and even how well you sleep at night.

Did you know that dopamine and melatonin are both hormones? It’s not just sex hormones that are hormones!

So, let’s break down how the right breakfast can set you up for hormone balance and overall wellness:

1. Blood Sugar Balance:
   Your blood sugar levels naturally dip overnight, so what you eat first thing in the morning helps stabilize them. A breakfast that’s rich in protein, healthy fats, and fiber slows down the absorption of sugar into your bloodstream. This helps prevent spikes and crashes in your blood sugar, which is key for keeping hormones like insulin and cortisol (your stress hormone) in check. When your blood sugar is steady, your energy levels stay stable, and you avoid that post-breakfast crash that can make you feel sluggish or anxious.

2. Cortisol Regulation:
   Cortisol, your primary stress hormone, is naturally higher in the morning. It’s what helps you wake up and feel alert and it is supposed to do this. However, if you skip breakfast or eat something high in sugar or processed carbs, your body releases even more cortisol, which can lead to feeling stressed or overwhelmed and set off your anxiety or jitters (and then pair this with coffee and things can really go downhill). A well-balanced breakfast helps reduce that excessive cortisol spike, keeping you calm and energized instead of stressed and frazzled before the day has even begun.

3. Hormone Production and Balance:
   Many hormones, such as estrogen, progesterone, and testosterone, are produced from the building blocks in the food you eat. For example, fats—especially healthy fats like those in avocado, nuts, and seeds—are essential for hormone production. Eating a breakfast that includes healthy fats supports the production and balance of these hormones, which are crucial for mood stability, reproductive health, and energy. Without them? Often we can’t produce the hormones we need - which is why restrictive eating can be damaging in the mid and long term.

4. Mood and Energy:
   Protein is crucial for producing neurotransmitters like serotonin and dopamine (told you they were hormones!), which influence your mood and energy and how yu feel. Starting your day with a protein-rich breakfast helps your body produce these “feel-good” chemicals, boosting your mood and helping you stay focused and motivated throughout the day. It also helps prevent feelings of irritability or sluggishness that can come from blood sugar swings. So, while the donut might feel good in the moment, it’s not going to leave you feeling great for the rest of the day.

5. Gut Health and Digestion:
   Kacy Shea LOVES a protein, fat, fibre breakfast and this is because the health of your gut has a major influence on your hormones and their creation and balance. A fiber-rich breakfast supports healthy digestion, which is important for the elimination of excess hormones, particularly estrogen. When your gut is healthy, your hormones are more likely to stay in balance, reducing the chances of bloating, mood swings, or digestive discomfort later in the day.

6. Metabolism and Weight Management:
   Eating a balanced breakfast also kick-starts your metabolism. Protein, fat, and fiber help you feel full and satisfied, reducing the temptation to snack on unhealthy foods later in the day. When your metabolism is functioning optimally, it supports your body in maintaining a healthy weight and balancing hormones related to hunger and fullness, such as leptin and ghrelin. Often, however, when we have high cortisol we think we don’t have an appetite and then we start intermittent fasting - which can actually increase our body’s stress hormones further (our body is stressed that it might not have access to food) and then this can throw our hormones off further.

So, in summary, your breakfast is more than just fuel—it’s the foundation for your entire day and the wellness girlies kee talking about protein at breakfast for a reason.

Protein in the morning is critical because it helps stabilize blood sugar levels, which is essential for maintaining steady energy throughout the day. When you consume protein, it promotes the release of hormones that keep you feeling full and satisfied, reducing the likelihood of unhealthy snacking later. It also helps balance cortisol spikes, boost your metabolism, aid in your weight management, and more.

So, by choosing a meal that balances protein, fats, and fiber, you help regulate your hormones, keep your stress levels in check, stabilize your mood, and support your energy levels all day long. Let’s look at some hormone-friendly breakfast ideas to help you get started:

1. Chia Seed Pudding with Almond Butter and Berries

   • Chia seeds are packed with fiber and healthy fats. Add almond butter for extra protein and healthy fats—just make sure to choose almond butter without palm oil (the fewer ingredients, the better). Top with berries for an antioxidant boost.

2. Avocado Toast with Poached Eggs

   • Whole grain toast provides fiber, avocado offers healthy fats, and poached eggs are a great source of protein to keep you full and energized.

3. Greek Yogurt Bowl with Flaxseeds, Walnuts, and Berries

   • Greek yogurt is a high-protein base, while flaxseeds add fiber and omega-3s. Walnuts contribute healthy fats, and berries provide antioxidants. This breakfast is a powerhouse for balancing hormones and supporting digestion.

4. Scrambled Eggs with Spinach and Avocado

   • Eggs are rich in protein and healthy fats, and spinach adds fiber and essential vitamins. Pair with avocado for extra healthy fats to keep you satisfied.

5. Overnight Oats with Protein Powder, Chia Seeds, and Almond Butter

   • Combine oats, chia seeds, and a scoop of protein powder for a fiber-packed, protein-rich breakfast. Go for a clean protein powder like Truvani (I’m obsessed with their vanilla—it tastes like vanilla cookie dough when mixed with oat milk). Add almond butter for healthy fats—again, opt for one without palm oil.

6. Smoothie with Protein Powder, Spinach, Avocado, and Flaxseeds

   • A smoothie packed with spinach, avocado, protein powder, and flaxseeds gives you a great blend of protein, healthy fats, and fiber. Mix in Truvani Vanilla Protein Powder with oat milk for a smooth, delicious boost.

7. Cottage Cheese with Almonds, Flaxseeds, and Blueberries

   • Cottage cheese is an excellent protein source, and almonds and flaxseeds offer healthy fats and fiber. Blueberries bring in antioxidants and add a naturally sweet touch.

8. Smoked Salmon with Avocado on Whole Grain Toast

   • Smoked salmon provides omega-3 fatty acids and protein, while avocado delivers healthy fats. Whole grain toast adds fiber for a balanced, hormone-friendly meal.

9. Quinoa Breakfast Bowl with Eggs, Avocado, and Spinach

   • Quinoa is a fantastic source of plant-based protein and fiber. Top it with eggs, avocado, and spinach for a nutrient-dense, hormone-balancing breakfast that’s also super filling.

10. Coconut Yogurt with Hemp Seeds, Almond Butter, and Raspberries

• Coconut yogurt offers healthy fats, hemp seeds add plant-based protein and omega-3s, and almond butter (remember, no palm oil!) along with raspberries complete the meal with fiber and antioxidants.