10 Delicious & Healthy Breakfast Ideas You Simply Must Try This Week
- Emma Lisa
- Jun 12, 2021
- 11 min read
Updated: Nov 12
Start your mornings with clean eating breakfast recipes that fuel all-day energy and brighten your day. These wholesome breakfast ideas are quick, nourishing, and packed with real-food goodness to keep your energy steady and your skin glowing. Scroll down to find your new favourite breakfast (and don’t forget to pin your top picks). Grab a napkin, let's make a healthy breakfast together!
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If your mornings have been feeling rushed or uninspired, these delicious and healthy breakfast ideas will help you bring joy back to your first meal of the day. Each one of these recipe ideas is simple, well-balanced, and designed to nourish your body from the inside out, because I believe breakfast shouldn’t be stressful and never boring. From energising smoothie bowls to protein-rich savoury plates, these healthy breakfast ideas will help you start each day feeling satisfied, focused, and ready to glow.
Why You’ll Love These Breakfast Ideas
packed with protein and fibre to keep you full and energised all morning
naturally balance blood sugar and reduce mid-morning cravings
simple, wholesome ingredients, no fancy prep or hard-to-find foods
options for plant-based, sugar-free, and high-protein preferences
great for busy mornings — ready in minutes or easy to meal prep
These breakfast recipe ideas aren’t just super healthy and balanced by a Nutritionist, they’re actually realistic and easy to make. Each recipe idea uses everyday ingredients you probably already have in your kitchen panty and comes together quickly. The ingredients are chosen with intention to nutritionally support blood sugar stability, increase satiation and maintain that all-day energy. Whether you’re in a hurry or have time to savour a slow morning, you’ll find breakfast recipe ideas that fit your mood, fuel your body, and keep healthy eating deliciously doable.
The Healthiest Breakfasts To Make
More Energy & Balanced Hormones
Breakfast isn’t just the “most important meal of the day”. For most women, it’s a form of intentional nutrition. After a night of fasting, your feminine hormones, blood sugar, and metabolism are all looking for stability. Skipping breakfast or grabbing something processed can send your blood sugar on a rollercoaster, leaving you tired, irritable, and craving sugar later in the day. It is always best to start your morning off right with a balance of nutrients to regulate cortisol, support thyroid and insulin function. This practice works like a charm to keep your energy steady right through to lunch. In other words, having a healthy breakfast every day is one of the simplest daily habits that helps your body feel calm, balanced, and in sync.
What Does A Healthy Breakfast Look Like?
A well-balanced, healthy breakfast is one that includes a serving of lean protein, healthy fats, and dietary fibre. These essential macros work beautifully in tandem to help keep your blood sugar steady, your brain adequately fuelled and energy levels stable. Think of it as a simple formula for balance:
30g protein + 10g fibre + healthy fats = long-lasting energy + fewer cravings + more focus
The key to a healthy breakfast is to avoid skipping it altogether or relying on refined carbs out of convenience. A proper nourishing breakfast is best enjoyed within the first few hours of waking to help regulate your hormones, support the metabolism, and set the tone for a more energised, focused day. I recommend that you always hydrate upon waking, and within an hour, you enjoy a high-protein, high fibre breakfast. You can wait a short later while to enjoy your coffee mid-morning when cortisol levels naturally start to decline. It makes such a difference!
Balancing Breakfast Macros
How To Add More Protein At Breakfast
I get asked this almost daily in clinic, women want to know how much protein should they be eating, and while the answer might vary (on age, health and lifestyle) getting enough every day is important. For most of the women I work with who are in their 30s-40s, a serving of 20-25g is adequate. However as we age, our needs shift and protein becomes one of the most important macros to get right. As a woman in her late forties to early fifties, you need to think of protein as your hormone-balancing anchor for the day. It can only be sourced for the foods you eat and works keep blood sugar stable, maintain lean muscle as you age, and even boosts metabolism (which naturally slows during menopause).
How Much Protein Per Meal
The average 30-40 year old woman needs around 20-25 grams of protein at breakfast while older women like myself in their fifties and and beyond, we might need up to 30 grams per meal and to increase our intake throughout the day. The good news is that it is much easier than it sounds to get enough in your diet. It just takes a little planning and a few smart swaps and add-ins to meet your goal. And a good place to start is instead of grabbing toast or cereal to start your day, focus on pairing protein-rich foods together so you hit your target without feeling like you’re eating a bodybuilder’s breakfast.
Try protein-pairing with these easy combination ideas:
2 eggs + 3 egg whites = 18g protein, great in pancakes, egg muffins or omelettes
½ cup Greek yoghurt or cottage cheese = 8-10g, easy in parfaits, mug cakes or desserts
1 scoop of high-quality protein powder in a smoothie or overnight oats = 20g, ideal in smoothies
pumpkin, sunflower seeds or nuts added to yoghurt or smoothies = 5-9g, easy upgrades
Mix and match these and others to hit your personal target. A protein-rich breakfast helps with appetite control, muscle recovery, and steady energy and is especially important for women in perimenopause or menopause who need that extra support for metabolism and muscle tone.
How To Get More Fibre At Breakfast
Dietary fibre is essential for your gut health, balanced hormones, and glowing skin. It helps your body eliminate excess oestrogen, supports steady blood sugar, and keeps digestion regular (a must for women in midlife). Most women don’t get enough of this vital macro, but it’s surprisingly easy to increase your intake with a few simple tweaks.
Think of fibre as your daily detox and glow booster, and naturally boost your intake by:
adding chia seeds, flaxseeds, or psyllium husk to salads, smoothies and breakfast parfaits
using whole grains like quinoa flakes, rolled oats, or sprouted grain bread
topping yoghurt or smoothie bowls with berries, seeds and nuts
including veggies in savoury breakfasts like spinach, kale, cabbage or grated zucchini
Aim for at least 10–20g of fibre at breakfast to better support your digestion, reduce any bloating, and keep you feeling full and energised for hours. A fibre-rich meal also helps stabilise blood sugar, balance hormones, and encourage gentle detoxification which are all key for glowing skin, a happy gut, and steady energy throughout the day. Just remember to also increase your water intake with fibre to help work it through your digestive system. to detox and keep from getting constipated.
RELATED:
📖 Want to go low carb and eat clean? You’ll find plenty more just like it inside my latest Clean Eating Cookbook which comes with a suggested meal plan, easy, delicious, and blood-sugar–friendly meals to support weight loss, PCOS, and diabetes naturally. Grab your copy here.
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10 Delicious & Healthy Breakfast Ideas
Quick & Easy Breakfast Recipes
Ready to turn your mornings into something you actually look forward to? These healthy breakfast ideas are simple, nourishing, and hormone-supportive and perfect for busy women who want to eat well without spending hours in the kitchen. Each breakfast recipe is designed to keep blood sugar steady, support gut health, and give you that calm, all-day energy your body craves. From high-protein smoothie bowls to fibre-rich overnight oats, here are 10 easy breakfasts to fuel your glow from the inside out.
Quick Links Reference
Protein Vanilla Crème Smoothie Recipe
Super Filling | Made In Minutes
It's not just the vanilla flavour and creaminess that makes this smoothie recipe breakfast a winner, its the high protein content and how it fuels your body. This High-Protein Vanilla Crème Smoothie Recipe is a delicious protein-powered recipe from my Clean Eating Cookbook, and is super quick and easy for those busy mornings. Just toss the ingredients into the blender, process and out the door you go with all the nourishment you need for a crazy busy morning.
Favourite Kitchen Essentials
Gourmet Peach Sour Dough Toastie
Quick & Easy | High-fibre & Protein
Make my mouth-watering Quick & Easy Gourmet Peach Toastie On Sour Dough and you'll nourish on easy-to-make clean eating goodness. This gourmet toast recipe made in a matter of minutes with simple ingredients like toasted bread, a high-protein spread and your favourite fresh, in-season fruit.
Granola & Fruit Chia Seed Pudding
Quick & Easy | Low Carb, High Protein
This breakfast idea is such a tasty recipe, and one that your body will love you for eating. It's simple ingredients are simple to whisk into a delicious Granola & Fruit Chia Seed Pudding, the perfect clean eating recipe to add to your menu this week. It's jam-packed with dietary fibre, natural sweetness, and wholefood-based ingredients to keep your gut happy and appetite in balance. Get your whisks ready!
Favourite Kitchen Essentials
Nut Butter & Raspberry Jam Toastie
Sugar-free | High-fibre & Protein
Make my delicious Nut Butter & Raspberry Jam Toastie Recipe and you'll nourish on easy-to-make clean eating goodness. This gourmet toast recipe made in a matter of minutes with simple ingredients like toasted bread, a high-protein spread and your favourite fresh, in-season fruit.
Green Goddess Super Slimmer Smoothie
Easy Meal Prep | High-fibre & Protein
This Green Goddess Super Slimmer Smoothie Recipe is so quick and easy to make, I promise you'll want it on repeat. It's infused with sneaky protein from spirulina and perfectly balanced with greens and kiwi to hit those dietary fibre goals. Just be sure to keep your water intake up when increasing your fibre intake to assist your digestive system in processing the extra fibre.
RELATED:
📖 Want to go low carb and eat clean? You’ll find plenty more just like it inside my latest Clean Eating Cookbook which comes with a suggested meal plan, easy, delicious, and blood-sugar–friendly meals to support weight loss, PCOS, and diabetes naturally. Grab your copy here.
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Healthy Raw Chocolate Chia Pudding
Simple To Make | High-fibre & Protein
Make my sugar-free Healthy Raw chocolate Chia Pudding Recipe and you'll nourish on easy-to-make clean eating goodness. This gourmet toast recipe made in a matter of minutes with simple ingredients like toasted bread, a high-protein spread and your favourite fresh, in-season fruit.
Banana Kiwi Breakfast Bowl
Easy Meal Prep | High Protein
Make this quick and delicious Banana Kiwi Breakfast Yoghurt Bowl Recipe for an easy healthy breakfast when you are pressed for time. You can toss this one together in a matter of minutes with simple ingredients you most likely already have in your kitchen pantry.
My Favourite Kitchen Essentials
Baby Spinach Nourish Breakfast Bowl
Simple Ingredients & Easy Prep
You might not think of having a greens salad for breakfast, but it can be a delicious and fabulous way to get your first servings of vegetables of the day. This Baby Spinach Nourish Breakfast Bowl Recipe is already pretty fast to make. You can meal prep and batch cook hard-boiled eggs ahead of time and have them ready to grab and go, or you can simply top your greens with a fried egg.
Chia Pudding & Blackberry Compote
Simple Meal Prep | High-fibre & Protein
Chia seeds are surprisingly high in dietary fibre as well as plant protein, both of which are needed to maintain insulin balance, reduce sugar cravings and create happy hormones. Enjoy them in this 3-ingredient Chia Seed Pudding & Blackberry Compote Recipe that is super fun to make and tastes like you're having a fruit, creamy dessert for breakfast.
Strawberry Breakfast Smoothie
Blends In A Minute | High-Protein
My berry-licious High-Protein Strawberry Breakfast Smoothie Recipe is super quick and easy meal prep. It's not only sweet and delicious, but this smoothie recipe is jam-packed with lean protein, making it the perfect breakfast, post-workout snack or mid-day pick-me-up.
More Quick & Easy Breakfast Recipes
If you liked this recipe round up of delicious breakfast recipes, come check out all of my quick and easy to meal prep breakfast recipes made with healthy, clean eating ingredients. Here's some of my other popular recipe you might like to try this week.
Nutritionist Note
I am sure that these delicious breakfast recipe ideas will soon become fast favourites for you and the whole family. This collection is a great example of clean eating recipes that help combat food cravings and keep your blood sugar levels properly balanced. Bookmark this post and make super satisfying, healthy meals for hormone balance and weight loss all week long.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
My Favourite Kitchen Essentials
FAQ Healthy Breakfast Tips for Women
What is the healthiest breakfast for hormonal balance?
A balanced breakfast with protein, fibre, and healthy fats supports hormone regulation, stable blood sugar, and all-day energy. Examples include smoothies with protein powder and chia, veggie omelettes with avocado, or Greek yoghurt with nuts and berries.
How can I get 30g of protein at breakfast?
Combine protein-rich foods like eggs, Greek yoghurt, cottage cheese, or a scoop of protein powder in smoothies. Pairing protein sources helps you hit 30g without feeling heavy or overstuffed.
How do I add more fibre to my breakfast?
Include chia seeds, flaxseeds, oats, berries, or vegetables in your morning meal. Aim for 10–20g of fibre to support digestion, reduce bloating, balance hormones, and keep you full longer.
Can I prep these breakfasts in advance?
Absolutely! Many ideas, like overnight oats, smoothie packs, and egg muffins, can be made ahead to save time while still providing nutrient-dense, hormone-supportive meals.
Why is breakfast so important for women?
Breakfast is intentional nutrition: it helps regulate hormones, stabilise blood sugar, and support metabolism. Skipping it can lead to fatigue, cravings, and imbalances, especially during perimenopause and menopause.
Love these recipe ideas! My favourite was the yoghurt parfaits, I'm so inspired to make some this weekend with the kids. Thanks Emma!