With Love, Katie.
llFirst thing first, listen. I am all into a healthy breakfast, which for me is mostly eggs and some fats and salt. Easy peasy, not too fancy, but very hormone friendly choice. I am no against oats, just to make clear we do have sometimes oats.
For years I believed breakfast had to be light, clean, and quick. Oats, a banana, maybe some almond milk or a smoothie if I was feeling fancy and lazy. And of course, first thing first, a good warm coffee. It looked healthy enough on the outside—but inside, my energy would crash by 10 a.m.,i was really hungry by 10, my mood would dip, and I’d be rummaging for something sugary just to make it to lunch. And of course, I had some chocolate or again, some oats.
It wasn’t until I began learning about women’s hormonal needs that I realized: what I thought was a “healthy breakfast” was actually doing the opposite of what my body needed. However, it took me only 2 minutes to prepare it…Cuz having some eggs in the morning it can be a fast procedure too…
Now? I eat like my grandmother did. I eat nourishing foods to feel steady and to support my cycles, aka I eat real food and I am not afraid of fats or protein. And it’s changed everything. And nope, you should not be afraid of fats.
So, stay with me and read why morning meals, a.k.a. breakfasts really really matter to your cycle.
Why Breakfast Matters More Than You Think?
Breakfast is not just about “breaking the fast”, eating something rapidly to start the day. For women, especially, it sets the tone for your blood sugar, cortisol, mood, and hormonal balance all day long. Which, as we know…it is really important, cuz the hormone monsters can make our day a really bad day…So, let’s slow down a little bit.
When you skip it, delay it, or choose carb-heavy meals (like plain oats or fruit-based smoothies), your body perceives stress.
And stress, especially first thing in the morning, sends a message to your hormones: we’re not safe and all we want is actually to be safe.
And before you start screaming, no, oats are not from evil, the do have some positive properties too, like they are really rich in fiber, which can lower cholesterol levels, improve heart health, and promote digestive health, like instantly 😃💩, and they are very good for your gut health. But, let’s see the bigger picture.
The Problem with Oats and Sweet Breakfasts
Oats may seem harmless (even comforting), but they break down into sugar quickly. Especially instant oats. When eaten alone or with sweet toppings like fruit and honey, they can spike your blood sugar. What goes up must come down.
That crash can:
- Disrupt cortisol levels
- Lead to irritability and brain fog
- Trigger cravings later in the day, like in 2-3 hours.
- Stress the adrenals and ovaries -> which takes me to my main problem. Cuz we do want to support our ladies.
If you’re dealing with hormonal imbalances, cycle issues, fatigue, or anxiety—your breakfast may be part of the problem.
What Your Hormones Really Want in the Morning
Your body wants to feel grounded and supported after a night of fasting. That means:
- Saturated fats (like egg yolks, butter, ghee, and even lard, like why not if you are not vegan?)
- Protein (to stabilize blood sugar, and here are again the supper eggs)
- Salt (to support adrenal function)
- Warmth (to aid digestion, a good cup of tea.)
When I started including these elements, I noticed:
- Better focus in the mornings
- Fewer crashes and cravings after 1-2-3 hours.
- Improved skin and energy, because i really had problems with some random breakouts.
- A calmer, more nourished feeling overall
And let’s be honest: it’s delicious.
5 Nourishing Breakfast Ideas That Will Support You
These are simple, satisfying, and designed to nourish your hormones, not stress them.
1. Eggs Fried in Ghee with Avocado and Salted Cucumbers
This is my go-to on busy mornings. Eggs are rich in choline and B vitamins. Ghee gives your body a clean fat to burn, and avocado adds potassium and fiber. Salted cucumbers support hydration and balance. I sometimes eat other legumes, like radish or tomato.
Try this:
- 2-3 eggs fried in ghee or butter, or some scrambled eggs
- Half an avocado, sliced
- Cucumbers sprinkled with salt, olive oil, and lemon juice
Listen, you can just keep it very simple: some toast with avocado and some fired/boild eggs. Nothing fancy, yet supportive.
2. Savory Breakfast Bowl with Sausage and Sautéed Veggies
Sausage often gets a bad rap, but a good-quality, clean sausage can be a protein powerhouse. Add in some leftover veggies sautéed in olive oil or butter, and you have a hearty bowl that keeps you full for hours.
Try this:
- Sliced sausage, pan-fried (I always always use some really good quality sausage)
- Zucchini, spinach, or kale sautéed with garlic, but everything fits here
- A soft-boiled egg on top (optional, but you know how I love eggs)
3. Eggs with Bacon or Lard and Sourdough Toast
This is your classic, soul-warming breakfast. Bacon and lard give your hormones the fatty acids they need. The key is choosing good sources—organic, pasture-raised when possible.
Try this:
- Scrambled or fried eggs
- 2 slices of crispy bacon or a spoonful of pork lard with herbs
- A slice of sourdough toast with butter (optional)
4. Cottage Cheese Bowl with Olive Oil, Seeds, and Radishes
Dairy (if well-tolerated) is rich in calcium and supports progesterone production. Cottage cheese is high in protein and pairs beautifully with olive oil and crunchy veggies.
Try this:
- Cottage cheese
- Drizzle of olive oil
- Pumpkin seeds, sunflower seeds
- Sliced radish, cucumber, or pickles
5. Leftovers from Last Night’s Dinner
Who says breakfast has to be breakfast food? A warm plate of protein, veggies, and healthy fat is often the most grounding thing you can eat in the morning.
Try this:
- Chicken and roasted sweet potatoes
- Lentils with buttered rice
- Beef stew and steamed greens
Listen, this is my husbands favourie breakfast. He and the girls really like to eat leftovers in the morning. For me would be some warm oatmilk with oats, if we dont have eggs. So yeah, sometimes even we have oats in the morning.
A Note for My Plant-Based and Vegan Women
If you follow a vegan or plant-based lifestyle, you can still build nourishing, hormone-friendly breakfasts. The key is to include warming, grounding foods that are rich in healthy fats, protein, and minerals. Don’t always stick with oats.
Some ideas:
- Tofu or tempeh scramble with sautéed greens and avocado
- Lentil and vegetable stew with olive oil and sea salt
- Chia pudding with coconut milk, pumpkin seeds, and cinnamon (watch sugar content)
- Tahini toast with hemp seeds and a sprinkle of sea salt -> I adore it
- Warm quinoa porridge cooked in coconut milk with nuts, seeds, and a spoonful of almond butter
Avoid overly sweet bowls and make sure you’re getting enough protein and fat to feel steady, not spiked.
Make It a Ritual
It’s not just what you eat—it’s how you eat it. Let breakfast become a moment of calm before the noise and make sure you are present.
Even if you only have 10 minutes, you deserve to begin your day feeling nourished.
What to Avoid (Especially if You’re Hormonal, Tired, or Burnt Out)
- Please, plese: aboid skipping breakfast altogether and do not start your day with a warm coffee
- Smoothies or juices with no protein/fat
- Cold, sweet meals like overnight oats with fruit and honey
- Low-fat, high-carb options
These may seem “clean,” but they often leave women feeling worse, not better.
Final Thoughts
This isn’t about rules, but more about remembering what your body actually needs. Listen to me, there is nothing new in it, cuz this is what women have known for generations and what somehow got lost in the noise of diet culture and convenience.
You deserve a warm, grounding meal to start your day and to make sure you feel full, focused and fueled.
