Why I Always Start My Day with a Protein-Rich Breakfast (and You Should Too)
Hormone-Loving Flax Porridge
There’s a reason why breakfast is often called “the most important meal of the day”—especially for women navigating hormonal shifts, fatigue, or stubborn weight gain. If you're 35+ and feeling stuck in a cycle of energy crashes, cravings, or blood sugar swings, the way you start your morning matters so much more than you think.
I always recommend starting your day with a protein-rich breakfast, followed by your coffee (if you drink coffee)—not the other way around. I also like to begin my mornings with a glass of warm water, often with lemon, fresh ginger, or a few sprigs of mint. After a night of sleep, your body is naturally dehydrated. While you’ve been resting, it’s been busy resetting, repairing, and detoxifying—so rehydrating first thing is essential. Think of it as giving your body the support it needs before you even reach for food or caffeine.
Why? Because protein is our key satiety macronutrient. It supports:
Stable blood sugar
A balanced mood
Hormone production
Reduced cravings later in the day
This simple shift—coffee after breakfast, not before—can improve how you feel all day. And no, it’s not too good to be true. I’ve heard it from countless clients: once they start eating breakfast this way, the difference is night and day.
What Does a Balanced Breakfast Look Like?
Here are some of my go-to favourites—easy, nourishing, and on rotation in my kitchen as a busy mum and nutritionist:
Nutrient-dense smoothies packed with protein, fibre, healthy fats, and greens.
Eggs on homemade nutrient dense toast with smashed avocado and sautéed/wilted greens.
Chia pudding with added nuts and seeds with seasonal stewed fruit and yoghurt.
And my current obsession... flaxseed porridge—a hormone-friendly twist on a classic comfort food.
Why I’m Obsessed with Flaxseed Right Now
Flaxseeds are truly one of the most underrated hormone-supportive foods. Rich in:
Lignans (natural phytoestrogens that can support estrogen balance)
Vitamin E
Omega-3 fatty acids
Fibre (essential for gut health and hormone detoxification)
Just 2 tablespoons per day can support regular bowel movements, reduce PMS symptoms, improve skin, and even support more balanced moods. Honestly, this should be a prescription every woman gets from her GP.
Hormone-Loving Flax Porridge (Protein-Boosted with Soy Milk)
Ingredients (Serves 1)
2 tablespoons ground flaxseed (linseed)
1 apple, grated (leave the skin on for extra fibre - we love pectin for this)
½ cup unsweetened soy milk (choose calcium-fortified for bone health) Bon soy is my favorite
½ teaspoon ground cinnamon
½ teaspoon vanilla extract or pure maple syrup
Pinch of sea salt
To serve:
¼ cup blueberries
½ banana, diced
2 tablespoons coconut yoghurt (or high-protein yoghurt of choice)
Optional: additional splash of soy milk if needed
Method
In a small saucepan, combine flaxseed meal, grated apple, soy milk, cinnamon, vanilla, and salt.
Stir regularly and bring to a simmer. Cook gently for 3–5 minutes, or until the porridge thickens.
Remove from heat and serve topped with berries, banana, and yoghurt. Add a splash more soy milk if needed.
Nutrition Snapshot (Approximate with Soy Milk + Toppings)
Protein: ~13–15g
(thanks to soy milk + flax + banana + yoghurt combo)Fibre: ~11–13g
(apple, flaxseed, banana, berries)Healthy fats: ~10g
(especially from flaxseed and coconut yoghurt)Hormone helpers: lignans, vitamin E, potassium, omega-3s, plant phytoestrogens
Why This Breakfast Works
This breakfast is a powerhouse combo for hormone and metabolic health. It’s:
High in fibre to support gut function and estrogen clearance
Protein-rich to balance blood sugar and keep cravings away
Packed with antioxidants from cinnamon, apple, and berries
Rich in lignans, gentle phytoestrogens that can support estrogen balance in perimenopause and menopause
Ready to Feel Better in Your Body?
If you’re curious about how small nutrition upgrades like this can support your hormones and metabolism, I’d love to help.
Grab my 2-Week Metabolic Reset for an easy, self-paced way to get started. It includes more simple recipes just like this—designed to reduce inflammation, balance blood sugar, and help you feel better fast.
Or book a free 15-minute consult if you're ready for personalised support through my 12-week THRIVE program.
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