8 Wellness Shots To Balance Hormones, Curb Appetite & Kickstart Your Morning

Start your day off right with a wellness shots designed to promote hormone balance and appetite control. These delicious protein smoothie shots tap into your body's natural rhythms and will help boost your body the entire day. Nourish your hormone health right from the moment you wake up. Grab your favourite blender and shot glass and let's make these mouth-watering wellness shots together!

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So many women tell me they just can’t stomach breakfast first thing in the morning. The thought of a heavy meal makes them feel sluggish or nauseated, but skipping an important meal like breakfast backfires. By mid-morning, the energy crashes and sugar cravings creep in, and inevitably, your appetite will take over later in the day. This is when those cravings for sugary pick-me-ups and processed foods becomes almost too hard to resist. And that’s where wellness shots come in.

Wellness shots are little protein-packed shooters, and a quick and easy way to nourish your body first thing in the mornings. This sets the tone for your day ahead and works so well to balance hormones, curb sugar cravings, and give your whole body the nutrients it needs to thrive from morning to dusk. Think of them as the mini breakfast hack that promises you a balanced, energised day.

Why You’ll Love These Wellness Shots

• quick & easy: just blend, pour, sip, done in under 2 minutes

• hormone support: adaptogens and superfoods that balance cortisol, insulin, and estrogen

• protein boost: keeps you fuller for longer and curbs those pesky mid-morning cravings

• suits all diets: make them dairy-free or plant-based depending on your dietary needs

Why Wellness Shots Work

Skipping breakfast may feel easier, but your hormones reveal a different story. Cortisol (your stress hormone) peaks in the morning, and if you fuel it with caffeine alone (or worse, by eating nothing), it can trigger blood sugar spikes and crashes. This sets you up for those mid-morning or afternoon sugar cravings, brain fog and mental fatigue by lunchtime, and appetite swings later in the day. Eating lunch isn't going to save you either; by then its too late.

This where wellness shots, small, protein-rich, nutrient-dense shooters work so well; you’re starring off the day nutritionally fuelled. Wellness shots help stabilise your blood sugar, support balanced hormones for insulin and leptin which control your appetite, and provide the amino acids your body needs to balance both mood and energy. If you are someone who really just can't think about food first thing, having a small wellness shot is going to make all the difference for you.

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8 Wellness Shots For Hormone Balance

(How To Make Wellness Shots)

The following wellness shot recipes are bursting with wholefood ingredients that support your hormonal health. All you need to do is grab your blender and round up the ingredients to enjoy these healthy recipes each day this coming week. To make, simple add the liquid first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go. Top with the remaining ingredients, blend and serve. As easy and delicious as that!

1. Matcha Glow Shot

Ingredients

• 250ml almond milk, unsweetened

• 1 tsp matcha green tea, I use Matcha Superfood powder by Nature's Way

• 1 scoop (30g) whey or plant protein powder

• 1/2 tsp maca root powder, I love Chef's Choice Organic Maca Powder

Why It's Good: Matcha green tea powder provides a gentle caffeine lift without the crash, and is also considered a beauty food. Maca root is well known to balance estrogen and progesterone, and is popular supplement for hormone balance during perimenopause.

2. Berry Collagen Beauty Shot

Ingredients

• 250ml cup coconut water

• 1/2 cup mixed berries, fresh or frozen

• 1 scoop (30g) whey or plant protein powder

• 1 scoop acai superfood powder, I love Nature's Way Acai Superberries

• 1 scoop collagen peptides, I use REPAIR by thegut.co

Why It's Good: Rich in antioxidants for both your skin and hormone health; this wellness shot doubles as a beauty food and includes collagen which supports glowing skin, the maintenance and repair of your gut lining and satiety.

3. Spirulina Green Energy Shot

Ingredients

• 250ml filtered water or coconut water

• 1 scoop (30g) plain or vanilla whey or plant protein

• 1/2 tsp spirulina powder, I use Spirulina Organic Superfood

• 1 tsp lemon juice, freshly squeezed

Why It's Good: Spirulina is a complete plant protein bursting with iron and B vitamins making it ideal for energy and hormone support. Just a small scoop provides over 80 nutrients that are easily digestible and readily absorbed by the body.

4. Cacao Hormone Balancer Shot

Ingredients

• 250ml almond or oat milk, unsweetened

• 1 tsp raw cacao powder, I use Chef's Choice Organic Cacao

• 1/2 tsp maca root powder, I love Chef's Choice Organic Maca Powder

• 1 scoop (30g) chocolate or vanilla flavoured whey or plant protein powder

Why It's Good: Cacao is magnesium-rich and perfect for PMS symptoms and when you crave a little chocolate. Combined with maca root for hormone balance, both superfoods help to regulate your appetite and improve mood.

5. Turmeric Anti-Inflammatory Shot

Ingredients

• 300ml almond milk, unsweetened

• 1/2 tsp turmeric, ground

• 1 pinch black peppercorns, ground

• 1 scoop (30g) vanilla flavoured whey or plant protein powder

• 1/2 tsp ginger, ground

Why It's Good: Anti-inflammatory turmeric is exactly what you need if you have a hormone imbalance or are dealing with conditions such as PCOS. This wellness shot recipe also supports digestion and liver detox pathways which are important for estrogen balance.

6. Beetroot Energy Booster Shot

Ingredients

• 300ml coconut water, organic

• 1/2 small beetroot, fresh or cooked

• 1 tsp acai superfood powder, I love Nature's Way Acai Superberries

• 1 scoop (30g) vanilla flavoured whey or plant protein powder

• 1/2 tsp flaxseed, ground

Why It's Good: Beetroot supports circulation and stamina to give you that morning boost of energy. Flaxseeds are an excellent wholefood source of phytoestrogens for hormone balance. while acai berry provide antioxidants.

7. Tropical Gut-Loving Shot

Ingredients

• 300ml coconut water, organic

• 1/2 small banana, frozen

• 1/2 cup pineapple, fresh or frozen

• 1 scoop (30g) vanilla flavoured whey or plant protein powder

• 1 tbsp chia seeds (pre-soaked)

  
  

Why It's Good: Pineapple gives more than a summery tropical taste, it provides a healthy dose of bromelain for better digestion. Combined with dietary fibre and omega-3s from chia seeds, this wellness shot recipe is a great way to support better appetite regulation all day.

8. Avocado Glow Shot

Ingredients

• 300ml almond milk, unsweetened

• 1/2 Hass avocado, pitted

• 1 scoop vanilla flavoured whey or plant protein powder

• 1 scoop collagen peptides, I use REPAIR by thegut.co

• 1 tsp hemp seeds, organic

Why It's Good: Healthy fats and protein work to keep you feeling more full and satisfied on very little food, and provide you with hormone-supporting omega-3s and dietary fibre. This wellness shot also contains a dose of skin-loving collagen for that all natural glow.

As you can see, there are many delicious ways to nourish first thing in the morning that don't require a big meal or a lot of fuss. From energising greens to calming cacao, antioxidant-rich berries to hormone-loving chocolate blends, these wellness shot recipes offer you a simple way to support your body and hormone balance every day. Used regularly, these recipes will help you feel more balanced, vibrant, and glowing through every stage of midlife.

My Favourite Superfoods

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Hormone-Balancing Recipe Tips

(Making Healthy Wellness Shots)

A big part of hormonal health success is consistency with supportive practices that naturally nourish your body daily and work with it, not against it. When you combine wholefood recipes for hormone-support with regular movement, hydration and stress management, hormonal balance suddenly becomes so much more achievable.

Here's a few Nutritionist's tips to keep in mind when making wellness shots:

Tips, Swaps & Variations

• plant-based: use hemp or brown rice/pea protein for a break from dairy

• dairy-free: stick to almond, oat, or coconut milk bases as these better when combined with fruit

• sweetness: you can add 1-3 dates or a splash of stevia drop if you prefer sweeter foods

• prep ahead: batch cook by blending and storing shots in mini jars for 2–3 days in the fridge

• customise it: add extras like cinnamon (blood sugar support) or ashwagandha (stress balance)

However you choose to make wellness shots, there is a recipe that can compliment and support your health and wellbeing goals. I love switching things up for seasons and in the cooler months or springtime, I make immune shots and tonic recipes that support spring weight loss. In summer, I recommend making more refreshing, energy boosting recipes that also provide that inner glow for your summer skin.

Nutritionist Note

If big breakfasts feel heavy, wellness shots are your best kept secret, so bookmark this page. As you can see, a small, nutrient-rich shot can help balance your hormones, reduce cravings, and give your body what it needs to thrive, and without overwhelming your stomach first thing in the morning. Tell me in the comments if you try these, I'd love to hear your feedback!

Frequently Asked Questions

1. What are wellness shots?

Wellness shots are small, nutrient-dense drinks or smoothies made with concentrated ingredients like ginger, turmeric, greens, or superfoods. They are designed to give your body a quick boost of essential vitamins, minerals, and antioxidants. Wellness shots are easy batch cook whether you make juices or smoothies, and can be stored in the fridge in small sealed jars for a few days.

2. When is the best time to drink wellness shots?

Wellness shots can be enjoyed anytime, but are best taken first thing in the morning on an empty tummy for energy and a nutritional boost. You can also use them mid-afternoon as a healthy pick-me-up instead of a sugary snack, or have one post-workout for high protein shot to support muscle recovery and growth.

3. Can I replace a meal with a wellness shot?

Yes, and no. Ideally, you want to fuel your body every morning with a well balanced breakfast, but for those who have a hormonal imbalance and genuine struggle to eat in the mornings, a wellness shot is a safe and healthy way to go. If you include enough protein, healthy fats, and fibre, a smoothie shot like the examples above can be a complete micro meal and enough to tide you over. Wellness shots, are generally not complete meal replacements, think of them as a quick nutritional or vitamin boost.

4. Are wellness shots good for hormone balance?

Yes. Ingredients like leafy greens, berries, flax, and adaptogens all support hormone health, all-day energy, and appetite regulation. These types of wholefood ingredients are especially helpful during midlife and menopause when your nutritional needs begin to shift and extra protein is needed.

5. Do I need special equipment to make wellness shots?

A good quality blender like a Ninja , Smeg or a handy Portable Blender for on the go is really all you need for making smoothies. Wellness shots that are more juicy can also be made in a NutriBullet Juicer or a Healthy Choice Cold Press Juicer. Small bottles or jars help with storage and portioning.

6. How long do wellness shots last in the fridge?

Most wellness shots last up to 3 days if stored in an airtight container. Smoothies are always best enjoyed fresh, while juices will last longer. You can batch cook several smoothie flavours in small portions and use up within 48 hours.

I'd love to know if you make any of the wellness shot recipes, and what combinations you come up with in your kitchen. Tell me in the comments, hit the chat button to send me an update or come join our Facebook Community and share your photos.

Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.

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Important Note: The information share herein isn't intended to replace professional medical advice. Hormone issues affect every woman differently, and what works for one person may not work for another. Always consult with your healthcare provider, registered dietitian, or qualified nutritionist before making significant changes to your diet, especially if you're taking medication or have other health conditions. Your medical team knows your individual situation best and can help you create a plan that's right for your unique needs.