Breakfasts That Rebalance Our Hormones

It can be hard to imagine that the right kind of breakfast can be instrumental in rebalancing our hormones. Today you will learn why that is so and what kinds of breakfasts can make such a difference.

The biggest challenge many of us face is feeling confused about what to eat for breakfast. Many others think they are eating “healthily,” but in reality, they consumer breakfasts that are so full of sugar that they might as well be called “morning desserts.”

Many of us grew up with the belief that a good breakfast should contain large amounts of fruit, flavored yogurt, grains, cereals, bars, and oatmeal.

Here is the problem: they are full of carbohydrates and sugars.


Breakfast, sugar, and hormones

This creates three hormonal and metabolic problems:

Sugar addiction

When we consume too many carbohydrates and sugars for breakfast at, say 8am, we will then experience a sugar dip by 11am and feel hungry or shaky, moody and unfocused.

So what do we do? We reach out for something sweet again, like a bar, fruit or coffee to “rebalance our sugar level” and this way we end up only adding more sugar to our lives.

It’s not uncommon for many people to eat as much as a 30 teaspoon-equivalent of sugar per day without even realizing it. One thing you can do today is to check the sugar content of the food you eat, especially for breakfast by using the simple conversion of 4 grams = 1 teaspoon of sugar.

As an example, Starbuck’s Vanilla Frappucino contains 69 grams of sugar which equal 17 teaspoons of sugar. Naked’s 15-oz orange juice will set you back with 42 grams (or over 10 teaspoons) and a Trader Joe’s Gluten Free Blueberry Muffin label states 24 grams or 6 teaspoons of sugar.

As you can see, it’s easy to fall into the sugar trap and become dependent on sugar.

Sugar lows and adrenal exhaustion

The second problem is that sugar addiction and sugar dips create STRESS to the body which calls for a release of cortisol by the adrenal glands to rebalance our sugar levels.

One of the functions of your adrenals (other than helping us deal with stress) is to rebalance our sugar levels.

As it is, many women suffer from compromised adrenals and these sugar dips weaken our them even further.

Compromised adrenals have been linked to premature aging, dry skin, fatigue, coffee addiction (another skin-aging factor), weight gain, moodiness, frequent sickness and feeling depleted and de-motivated.

Breakfast and sleep connection

Many women note that their carbohydrate-rich breakfasts and sugar dips are big contributors to their insomnia, poor sleep and waking in the middle of the night. That’s not surprising – we often experience compromised sleep due to sugar level dips and cortisol spikes which are what keeps us awake or wakes us up in the middle of the night.

Their sleep typically improves with a change of breakfast. More on that below.


What is a good breakfast?

OK, so what do you do?

In today’s article, there are tips that will help you stop craving sugar, help you feel grounded, focused, satiated, and they might help you achieve deep and restful sleep.

Tip #1: PFF Breakfast

PFF stands for “Protein, Fat, and Fiber.”

Yes, this means we will be loading up our breakfasts with protein, fat, and fiber. Why?

Because they will guarantee us no sugar dips, they will sustain our sugar levels so we don’t exhaust our adrenals and they will help us break our sugar habit (or addiction).

Proteins are also full of amino acids which are the building blocks on our hormones.

The sources of proteins in your breakfast could come from fish, beef, chicken, bison, lamb, tempeh (if you can tolerate soy), and coconut butter, but also from moderate amounts of pre-soaked nuts and seeds, if tolerated.

I know, it might sound a bit unusual to be talking about dinner food for breakfast, right?

If you think about it, all global cuisines have savory breakfasts – like the Turks eat plenty of salami and cheese, Chinese dim sum is fat and protein-heavy, a traditional Japanese breakfast would have some miso soup and fish which are savory and rich in protein and fats.

Tip #2: Real food only

Many people think of protein shakes and powders when they hear the word “protein” and “breakfast.”

Well, in this new approach to your breakfast, the focus is on using only real and fresh food, not processed foods like powders and shakes.

As humans, we were designed to eat, metabolize and absorb real food and not food that can sit in a box for two years – like protein powders.

That’s not real food. That’s just great marketing and gimmicks that make us feel fearful that we can’t get the right nutrients from real food.

It might be hard to hear me urge you to put away your protein powder. But, if you suffer from hormonal challenges, why not try something different for just the next three days and see how your body responds?

There are a couple of recipes at the end of this article for you to try; we hope you will give them a chance.


What to expect?

People who follow the PFF breakfast recommendations report massive improvements.

Many of them start losing weight, feel focused and grounded, their sugar addiction ends or lessens, the stop to binge, their energy returns, their skin clears of acne, eczema, and dryness, they sleep better and many report less PMS and less hot flashes.

Is it not amazing? From a simple change like that?

So let’s get to work. Try the recipes below and let us know how they worked for you.

How did you feel after having them for a few days?

Are you craving sugar the same way?

How different is your skin now?


PFF Recipe #1: Farmers Wife Breakfast

A hearty and savory breakfast is a wonderful way to start the day feeling grounded and satisfied.

Healing foods in this recipe:

  • Sauerkraut (probiotics, estrogen regulator)
  • Mustard greens (nutrient-packed, estrogen regulator)
  • Avocado (sugar-balancing, anti-inflammatory, nutritionally dense, anti-carcinogenic)
  • Ghee (precursor for a precursor of steroid hormones like estrogen, progesterone, testosterone, cortisol and DHEA)


Farmer's Wife Breakfast
Cook time
Total time
Serves: 6
Sausage (Serves 6)
  • 1 lb of ground lamb (you can also used pork, beef or chicken or a combination of any of them)
  • 1 tsp sea salt
  • 2 tsps ground fennel seed
  • 2 tbsps apple cider vinegar
  • 2 tbsps coconut aminos
  • 1 tbsp of ghee
Plate (for one)
  • 1⁄2 avocado
  • handful of organic green mix (e.g. arugula, mizuna, baby kale, spinach)
  • 1 cup of ferments (here: sauerkraut and cauliflower)
  • 1 tbsp of olive oil
  • juice from 1⁄2 lemon or lime
  • pinch of sea salt
How To Make
  1. Mix all the sausage ingredients (except for the ghee), kneading them well. Taste and adjust flavor, as you like.
  2. Shape the sausage to a desired shape– round and flat or long.
  3. Heat up the skillet and add the ghee.
  4. Add sausages and fry them for approximately 7 minutes on one side and 4 minutes on the other.
  5. In a separate bowl, toss green salad mix with olive, lemon and salt until the leaves are well covered with the dressing.
  6. Place greens on a large plate, then add the sausage, avocado and ferments to the plate.


PFF Recipe #2: Chocolate Cherry Smoothie

This low-sugar breakfast recipe can easily be adapted to become a decadent snack or a healthy dessert. The fat from the avocado and coconut butter along with the protein from the hazelnuts and pumpkin seeds will help keep blood sugar levels stable.

Healing foods in this recipe:

  • Cacao (magnesium, flavonoids as antioxidants, vitamin Bs and E)
  • Avocado (sugar-balancing, anti-inflammatory, nutritionally dense, anti-carcinogenic)
  • Coconut butter (supports plump skin, anti-bacterial, healthy fat for long term energy, high in fiber, precursor for many hormones)
  • Pumpkin seed (high in magnesium, zinc, protein, fiber, anti-oxidant, anti-fungal, anti-viral)
Chocolate Cherry Smoothie
Prep time
Total time
This low-sugar breakfast recipe can easily be adapted to become a decadent snack or a healthy dessert. The fat from the avocado and coconut butter along with the protein from the hazelnuts and pumpkin seeds will help keep blood sugar levels stable.
Equipment: blender
Serves: 2
  • 1 avocado
  • 2 tbsp raw unsweetened cacao
  • 1 tbsp coconut butter
  • a handful of pumpkin seeds
  • a handful of hazelnuts, pre-soaked overnight
  • a handful of dry cherries, pre-soaked in hot water for 10 minutes (you can replace with goji berries too)
  • 1 tsp vanilla extract
  • 1 tsp lemon or lime juice
  • 1⁄2 tsp cinnamon powder
How To Make
  1. Put all ingredients into the blender and blend until smooth.

Get more delicious healing recipes and learn how to rebalance your hormones with food in Cooking for Hormone Balance.

Thyroid Diet Starter Kit

Join the discussion 19 Comments

  • Vanessa says:

    Are these recipes still good for you if you’re estrogen dominant? Will they help balance hormones or increase the imbalance? Thanks for your help.

    • Deanna says:

      HI Vanessa,
      These recipes are intended to help the body come back to balance. They are especially good for estrogen dominance, sugar balancing, PCOS, thyroid, menopause, and the adrenals.

    • Angela Sidlo says:

      Hi Vanessa,
      Yes all the recipes are designed to bring hormones back into balance from a variety of ranges. Give it a try and let us know how it goes for you.

  • michele ferguson says:

    I had lost weight with lchf before having to have a hysterectomy, now on estrodol and have gained almost all of it back. I eat no grains,gluten,dairy or sugar for almost 4 yrs and still gaining I still heat very low carb and have been trying intermittent fasting and have been gaining weight even doing IF. All my new weight gain is low ab… will your program help this me straighten out hormones and should I be on or off estrodol?

    • Deanna says:

      Hi Michele,
      This way of eating can be very helpful for losing lower ab weight. However, with IF there is additional fatigue added to the adrenals from not eating regularly. When the adrenals are stressed, there is further imbalance with cortisol. If you are considering this program, you may also want to look into the Liver Support guide (included). The heavy protein-low carb way of eating can put added stress on the liver. There are ways to customize the food guidelines. It will take tuning into your body and seeing what is “right” for you. Once you begin to FEEL the difference, it is very empowering.

    • Angela Sidlo says:

      Thank you for sharing. I’m sorry you have been having some health challenges. Please join our free workshop to learn more about how to regain your hormonal health.

  • […] Breakfast like a queen: Enjoy a hearty, preferably savory breakfast, to help increase your cortisol levels at the beginning of the day. You can read more about Breakfasts That Rebalance Your Hormones here. […]

  • Jackie says:

    I’ve just been diagnosed with adrenal issues which is affecting my thyroid. My doctor says I have a reverse T3 issue. Would the thyroid Diet help? Or do you have a adrenal diet that would help?

    • Deanna says:

      HI Jackie,

      Clients with reverse T3 issues have shared testimonials of how the food guidelines have helped them to heal/improve. It is like a symphony. If one instrument is out of tune, it truly affects the entire performance. The Cooking for Balance program does have a comprehensive adrenal support portion. recipes, classes and a Done-for-You Guide.

    • Julie McGinnis says:

      Hi Jackie,
      yes the Thyroid Detox would help and so would the Cooking for Balance. You might start with Cooking for Balance to get more info about your adrenals and healing foods as well.

    • Angela Sidlo says:

      Hi Jackie,
      Please start by watching the free Thyroid Detox workshop You can follow the thyroid detox with the cooking for balance program that has an adrenal protocol in the program. I hope you can experience the benefits that so many other women have.

  • Amy says:

    This Chocolate Cherry Smoothie recipe is very good – takes lots of ingredients, that fortunately, I had on hand. However, I would not call it a smoothie – more like chocolate pudding and that was after I added about 1/2 cup coconut milk simply because my blender wouldn’t blend without more fluids.

    • Deanna says:

      HI Amy,
      Yes, it is on he thicker side. You can always add a little water too. What did you think of it? The HB team considers that a real favorite 🙂 Thank you for sharing your thoughts here!

    • Angela Sidlo says:

      Hi Amy,
      I’m glad you tried the smoothie. I like that you experimented with more liquid. Thank you for sharing.

  • Angelika says:

    What about oats, chickpeas, or eggs? I am not huge fan of meat, but love warm cereals. Could that work?

    • Julie McGinnis says:

      Hi Angelika, you could try these foods in place of meat but take note to see how you feel and your digestion feels after eating them.

    • Angela Sidlo says:

      Hi Angelika,
      Oats are a grain and can raise your insulin levels, eggs are one of the Big 5 that Magdalena recommends to steer clear of if you want to balance your hormones and chickpeas could be a good way to start your day with some dark green leafy veggies added.

      • Louise says:

        Why not eggs please Angela? My mum grew up on a free range poultry farm and she thinks that eggs are the bees knees! Also, a pharmacist just recently recommended to me that I eat (more) eggs as I have very low dhea levels.

        Louise 🙂

  • Geri says:

    Most of the recipes look like they’re for Estrogen dominance but I am really low in estrogen (full hysterectomy for cancer and not on hormones). Will these recipes still work for me?

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