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5 Hormone-Balancing Breakfasts, Plus Nutrition Principles

By Ethan Boldt

July 17, 2025

Your hormones are constantly sending information to and from your brain that help to control a variety of important processes. For example, your overall outlook, energy, metabolism, libido and menstrual cycle are affected by whether or not your hormones are “in balance.” 

Adding certain hormone support supplements to your healthy diet and lifestyle routine — including essential vitamins, minerals, fatty acids, probiotics and herbs — can help support your energy levels, give yourself a boost in mental clarity and concentration, and make strides towards getting more restful sleep.

Meanwhile, certain foods also play a role in your hormone health, as does regular exercise. See the best foods as well as breakfast recipes to help support your hormone health below.

Nutrition principles for hormone health support

When it comes to foods for balancing hormones in particular, all three macronutrients (carbohydrates, fats and protein) are important as long as the right sources are picked and they are consumed in proper amounts.

Some of the hormones affected and balanced by regular exercise (typically a combination of strength training and cardio workouts) include dopamine, serotonin, testosterone and estrogen. 

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen. 

1. Healthy fats

You want to include healthy fats and performance fats in your diet to support overall hormone health, such as olive oil, avocados, fatty fish, coconut milk, coconut oil, ghee and grass-fed butter. It’s important to include such fats at meal times to help support the proper function and release of hormones and help you feel satisfied.

2. Protein

Protein is vital for hormone balance because it affects the release of both leptin and ghrelin, the two hormones that influence your appetite and food intake until you feel full. Foods high in protein that work well for breakfast include eggs, Greek yogurt and turkey bacon.

3. Carbohydrates

Third, carbohydrates have a role to play, in particular supporting normal blood sugar levels already in the healthy range and cortisol levels. Fiber-rich carbohydrates — like whole fruits and vegetables, legumes, whole grains and seeds — are good choices because they don’t convert to sugar in the blood very easily. Fiber also helps to regulate levels of estrogen, progesterone and testosterone.

Hormone-balance breakfast ideas

Here are five breakfasts with balanced macronutrients and the right kind of fats, protein and carbs. These breakfasts can help support your hormone health.

1. High-fiber smoothie

When you hear "high-fiber smoothie," you might think: No thanks! We reverse that impression by providing seven ideal ingredients that give you plenty of fiber alongside a delicious taste that you'll love any time of year. 

Macros for one serving:

• Carbohydrates: 47 g (14.5 grams fiber)

• Fat: 18 g

• Protein: 21 g

Ingredients:

• ½ frozen banana, cut into small pieces

• ½ cups frozen pineapple

• ½ ripe avocado, pitted 

• 1 cup spinach

• 1 tablespoons chia seeds

• 1 scoop Plant Protein Vanilla (or Whey Protein Vanilla or Bone Broth Protein Vanilla)

• 1 cup unsweetened almond milk or water

Directions:

1. In a high-speed blender, add all the ingredients.

2. Blend on high until smooth and fully combined, about 1–2 minutes. The mixture will be thick and creamy.

3. If you prefer a thinner consistency, add more almond milk or water and blend again.

2. Avocado toast with egg

Avocado toast with egg is one very popular recipe, as it's loaded with healthy fats and is delicious on a slice of crunchy bread. 

Macros for one serving:

• Carbohydrates: 59 g 

• Fat: 20 g

• Protein: 17 g

Ingredients:

• 1 egg

• 1 slice hearty bread (sourdough, gluten-free or Ezekiel bread is recommended)

• ½ ripe avocado

• ⅛ teaspoon sea salt

• 1 radish, sliced

• hot sauce, optional

Directions:

1. Make the soft-boiled egg (or a hard-boiled egg). Bring a small saucepan of water to a boil over medium-high heat. Using a slotted spoon, gently lower an egg into the water. Cook for 6½ minutes, making sure to maintain a gentle boil. Go to 9 minutes if you want it to be hard-boiled.

2. Fill a small bowl with cold water and some ice cubes. When the egg is done cooking, transfer to the water and chill until just slightly warm, only around 3 minutes. Remove and prepare to peel gently.

3. Cut the avocado in half and remove the pit. With a spoon, scoop out the flesh and place in a small bowl. Mash the avocado with a fork until it’s smooth. Add in ⅛ teaspoon of salt.

4. Toast bread until golden and crisp.

5. Slice the radish. 

6. Spread avocado on top of the slice of toast. Add sliced radish, sliced egg and optional hot sauce.

3. Blueberry lemon chia seed pudding

One shortcoming of most chia seed pudding recipes is relatively low protein content. But that's not the case with this health-minded chia pudding powered by Bone Broth Protein Vanilla. Each serving provides 18.3 grams of protein. 

Macros for one serving:

• Carbohydrates: 44 g 

• Fat: 16 g

• Protein: 18 g

Ingredients:

• ½ cup frozen blueberries

• ½ cup unsweetened almond milk

• 1 scoop Vanilla Bone Broth Protein powder

• 2 tablespoons chia seeds

• lemon zest from 1 lemon, about 1 tablespoon

• ½ lemon, juiced, about 2 tablespoons

• 1 tablespoons maple syrup

• ½ teaspoon vanilla extract

• Greek yogurt, optional 

• fresh blueberries, optional

Directions:

1. In a high speed blender, add frozen blueberries, almond milk and Bone Broth Protein Vanilla powder. Blend on high until smooth. 

2. In a medium-sized bowl, pour in berry mixture. Whisk in chia seeds, lemon zest, lemon juice, maple syrup and vanilla extract. Stir until well combined. Let sit for 5 minutes, and then stir again.

3. Cover and refrigerate for at least 2 hours or overnight. Stir the mixture again before serving. Optionally top with yogurt and fresh blueberries.

4. Breakfast bowl

This egg-based high-protein breakfast bowl features many foods rather than the standard egg, bacon, toast routine. It’s more fun, healthier and full of hormone-balancing ingredients.

Macros for one serving:

• Carbohydrates: 32 g 

• Fat: 28 g

• Protein: 23 g

Ingredients:

• ½ medium sweet potato, cubed

• ½ tablespoon avocado oil

• ¼ teaspoon sea salt

• ¼ teaspoon cracked black pepper

• ¼ onion, diced

• 1 cups spinach

• 2 slices turkey bacon

• ¼ cup black beans, rinsed and drained

• ¼ cup cherry tomatoes, halved

• ¼ avocado, chopped or sliced

• 2 eggs (prepared according to your preference)

• optional garnishes: feta cheese or cotija, salsa, cilantro, jalapenos, green chiles

Directions:

1. Preheat the oven to 425 and line a baking sheet with parchment paper.

2. In a medium bowl, add cubed sweet potato, avocado oil, salt and pepper and stir until combined. Place sweet potatoes on the baking sheet in an even layer and roast for 25 to 30 minutes or until crispy and cooked through.

3. In a sauté pan, add a little avocado oil and onions in the pan and sauté for 2-3 minutes or until golden brown. Add in the spinach and sauté until wilted, about 2-3 minutes. Set aside.

4. Prepare the bacon according to package instructions or use your preferred method to cook until desired crispiness is reached. Set aside. Chop up if you choose.

5. Drain and rinse the black beans. Prepare the tomatoes and avocado.

6. Prepare the eggs according to preference — scrambled, fried or jammy.

7. Assemble the two bowls: Add half the quantity of sweet potatoes, wilted spinach, turkey bacon, black beans, tomatoes, eggs and avocado into each bowl. Serve with desired garnishes.

5. Protein pancakes

Want a pancake with more protein and less sugar but still tastes like a pancake? Then try this high-protein pancake recipe with normy ingredients but a couple of swaps.

Macros for one serving:

• Carbohydrates: 40 g 

• Fat: 17 g

• Protein: 18 g

Ingredients:

• ½ medium ripe banana, mashed

• 1 eggs, room temperature

• ½ tablespoon avocado oil

• ½ cups whole or unsweetened almond milk

• ½ tablespoon vanilla extract

• 1 tablespoon allulose (optional)

• ½ teaspoon cinnamon

• ¾ cups Paleo flour (such as Bob's Red Mill) or white whole wheat flour

• 1 teaspoon baking powder

• ½ teaspoon baking soda

• sea salt, to taste

• ½ scoop Vanilla Bean Whey Protein powder

Directions:

1. In a large bowl, mash the banana then add the eggs. Whisk until combined.

2. Pour in the oil, milk, vanilla extract, optional allulose and cinnamon. Whisk again until the wet ingredients come together.

3. Add the flour, baking soda, baking powder, salt and one scoop of whey protein powder. Whisk again until combined, but do not overmix.

4. Heat a nonstick griddle or large frying pan on medium heat. Add a little butter to pan if necessary and use a brush to distribute evenly.

5. Immediately add one-third cup portions of batter to the pan. Cook for 2 minutes on each side until crispy and golden brown. Repeat until all the batter has been used.

6. Serve with butter, freshly sliced banana and maple syrup on top. Feel free to add or swap in other toppings.

Morning supplements for additional hormone support

With each breakfast, also consider taking Ancient Nutrition's Women’s Hormones Capsules. You’ll find a combination of organic mushroom and adaptogens to help support overall hormone balance. These include organic reishi mushroom, chaste tree berry, ashwagandha, black cohosh root and schizandra berry.

Alternatively, there's Ancient Nutrition's Hormone Balance + Collagen capsules. These work by targeting key areas of hormonal health, including promoting hormonal balance during perimenopause. It helps balance estrogen levels, modulates cortisol (the stress hormone), and supports female sexual health. The powder version features a light vanilla flavor.