The One Breakfast Habit That Balances Hormones, Stops Cravings & Changes Everything
- Emma Lisa
- 7 hours ago
- 14 min read
Starting your day well doesn’t need to be complicated. A balanced, protein-rich breakfast can stabilise your blood sugar, reduce cravings, and help your hormones work the way they’re intended. Today, I’m sharing the simple morning micro-habit that makes the biggest difference and the breakfast jar recipes that make it easy. Pop the kettle on and grab a herbal tea, let’s dive into breakfast jar recipes together.
There's a moment in every woman's morning where the day gets decided. Not by your alarm or your to-do list... but by what you choose to nourish yourself with first. For years as a Nutritionist, I've watched women skip breakfast, grab something quick and sugary, or default to the same boring meal day after day, only to then wonder why their energy crashed by 10 AM. It's a train wreck I see coming a mile away and why cravings hijack their afternoons, why hormones get so out of control, and weight loss feels like an constant battle. And the remedy? This one small shift...
Why You'll Love This
steady energy all morning: no more 10 AM crash, no more mid-morning sugar cravings
cravings under control: balanced blood sugar means appetite finally stops running the show
hormone support by design: for women over 40, this shifts energy, mood, and the metabolism
effortless consistency: prep once, stay nourished all week, no willpower, no decision fatigue
The Micro-Habit That Works Fast
(Balances Hormones, Stops Cravings & Changes Everything)
This isn’t another diet rule or complicated routine. It’s a gentle, body-loving shift that nourishes your hormones, steadies your energy, and sets the tone for a calmer, more balanced day. When you begin your morning with the right nourishment, everything from cravings to mood to metabolism starts moving in the right direction.
Here’s what I’ve seen happen when women actually put this into practice… they start noticing subtle but powerful shifts: mornings feel calmer, energy carries through the day, cravings aren’t running the show, and their body finally feels like it’s cooperating instead of fighting them. These small wins build quickly, and can give you the confidence and consistency to make this one simple habit a permanent part of your daily routine. Less food noise, less struggle. This is what changes everything: a protein + fibre breakfast, the practical, easy way to reset your eating habits for the day.
Why Protein For Breakfast Works
When you eat a hormone-balanced breakfast with lean protein and dietary fibre, your body receives three critical signals from your intake and the effects of which are:
your blood sugar stabilises: no mid-morning crash, no desperate snack runs, satiated for longer
stress hormones balance: cortisol levels off as it should and insulin responds properly, no spikes
the appetite regulates: and you stop thinking about food every 2 hours, less food noise
This isn't about willpower. It's about working WITH your body's natural rhythms instead of against them.
And as a Nutritionist, I've seen this one micro-habit reduce PMS symptoms, support women through menopause, and end the exhausting cycle of sugar cravings and afternoon crashes. The hormone-supporting breakfast you eat each morning truly does set the tone for your entire day.
The Breakfast Jar Method
(Your New Morning Micro-Habit)
Here’s the simplest, most effortless way to start your mornings nourished and balanced: breakfast jars.
Portable, prep-able, and practically stress-free, these little jars let you set your week up for calm, steady energy. Make them once, grab one each morning, and your body thanks you by 10 AM.
The Breakfast Jar Formula
base: Greek yogurt, kefir, coconut yogurt, or soaked oats
protein: a scoop of protein powder, collagen peptide protein, or extra yogurt (insulin balance)
fibre: chia seeds, flax, hemp seeds, or oats (fibre and appetite control)
healthy fats: raw nut butter, nuts, or seeds (lessens hunger)
flavour: fresh berries (antioxidants) cinnamon (blood sugar control), vanilla, or cacao (magnesium)
The Hormone Balancing Micro-Habit
Each Sunday, prep a few of the hormone-balancing breakfast jars from the tasty recipes below. Every morning, grab one and eat it within 90 minutes of waking. It’s simple, consistent and it’s the little habit that quietly, beautifully balances your hormones, energy, and cravings... without any morning overwhelm.
RELATED:
📖 Looking for a all-natural approach to hormonal wellness? Come join the free Eat Nourish Glow Community where I am sharing evidence-based strategies that naturally support hormone balance through nutrition, lifestyle, and targeted supplementation. You'll have access to free recipes, daily habit prompts, Q&As and so much more! Register for this support group here.
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10 Hormone-Balancing Breakfast Jars
(Recipes For Balance, Your Cycle, Your Needs)
These protein-loaded breakfast recipes is where the real magic is going to happen for you. You may have heard me say this before, but I’m a firm believer in "micro-habits over macros." It is those small, consistent choices practiced daily that support your body’s natural rhythms far better than dieting or calorie ever can. And these delicious hormone-balancing breakfast jars are just one example of micro-habits, (or daily nourish rituals as we call them) in action. Below are 10 of my favourite breakfast jar ideas to inspire and help you practice this simple technique. Each recipe is designed to nourish your body, support your cycle, and make mornings effortless...and delicious!
1. Lunar Balance Jar
Magnesium-rich cacao + almond butter + chia seeds
The micro-habit: when you're in your luteal phase (week before period), reach for this mineral-rich jar to start your day feeling grounded, nourished, and balanced.
What's Inside (1 serving)
1 can coconut milk + 3 tbsp chia seeds (soaked overnight)
1 scoop chocolate protein powder
1 tbsp raw cacao powder, organic
1 tbsp almond butter, raw, organic
fresh berries on top
Why It Works
Protein stabilises blood sugar during hormonal shifts. The magnesium in raw cacao will help reduce menstrual cramps, balance mood, and satisfy any chocolate cravings. Magnesium also calms the nervous system.
2. The Menopause Support Jar
Flax seeds + berries + kefir
The micro-habit: eat this 3-4 times a week during perimenopause or menopause as your go-to brekkie when you are rushed and on decision fatigue. Your gentle morning ally during the luteal phase.
What's Inside (1 serving)
1 serving Kefir (gut health + probiotics)
1 scoop Vanilla protein powder
1 tbsp ground flaxseeds
1 handful mixed berries
1/2 tbsp sunflower seeds
Why It Works
Flaxseeds provide gentle phytoestrogens to help balance declining estrogen, while protein and fibre support steady blood sugar and reduce sugar cravings. This combination nourishes your body, calms cravings, and helps you feel grounded and radiant.
3. The Craving Calm Jar
Cinnamon + apple + oats
The micro-habit: If you're managing PCOS, insulin resistance, or just want steady energy, this is your must-have jar each week. Your gentle morning ally for steady energy and balanced blood sugar.
What's Inside (1 serving)
1 cup almond milk + 3 tbsp rolled oats or chia seeds (soaked overnight)
1 scoop Vanilla protein powder
1 grated apple, organic
1 tsp ground cinnamon
crushed walnuts on top
Why It Works
Cinnamon helps reduce blood sugar spikes, fibre slows glucose absorption, and protein keeps you full and energized. This combination supports steady energy, tames cravings, and keeps your mornings smooth and balanced so you can feel nourished without the crash.
4. The Anti-Inflammatory Reset
Turmeric + ginger + tropical fruit
The micro-habit: reach for this jar when you’re feeling bloated, inflamed, or just need a refreshing gut reset. It’s a small, simple ritual that helps your body feel calm, nourished, and balanced.
What's Inside (1 serving)
Coconut yogurt
Vanilla protein powder
Fresh mango + pineapple
1/4 tsp turmeric
Pinch of black pepper (activates turmeric)
Hemp seeds
Why It Works
Turmeric gently reduces inflammation, pineapple aids digestion, and coconut soothes the gut. Together, these ingredients create a morning ritual that supports calm energy, comfort, and overall wellness.
5. Morning Radiance Jar
Chia + berries + protein
The micro-habit: this is your go-to jar when you simply want steady, vibrant energy all morning without the crash. It’s effortless, nourishing, and sets your day up for glow-worthy momentum.
What's Inside (1 serving)
1 cup almond milk + chia seeds (soaked overnight)
1 scoop Vanilla protein powder
1 handful mixed berries, fresh
1 tsp ground cinnamon
1 tbsp sliced almonds on top
Why It Works
Chia expands in your stomach to keep you full, protein provides sustained energy, and berries deliver antioxidants without spiking your blood sugar. Together, they support a calm, energized, and balanced start to your day.
6. The Hormone Harmony Jar
Pumpkin seeds + flax + vanilla
The micro-habit: Rotate this jar into your week 2–3 times. The seeds and nutrients inside gently support all phases of your hormone cycle, helping your body feel steady, nourished, and radiant.
What's Inside (1 serving)
1/4 cup Greek yogurt, plain
2 tbsp chia + flax seeds
1 scoop Vanilla protein powder
1 scoop collagen peptides
1 tbsp pumpkin seeds (zinc for hormone production)
1 tsp stevia sweetener (if needed)
Why It Works
Zinc supports ovulation, flax helps balance estrogen, and collagen nourishes the gut lining where hormones are metabolised. Together, this jar promotes hormonal harmony, calm energy, and cycle-friendly nourishment.
7. The Tropical Glow Jar
Mango + coconut + pineapple
The micro-habit: this is your feel-good jar because nourishment isn’t just about function, it’s about delight. Perfect for mornings when you want a little sunshine and joy in every bite.
What's Inside (1 serving)
1 can coconut milk + 3 tbsp chia seeds (soaked overnight)
1 scoop Vanilla protein powder
1/2 cup freshly chopped mango, papaya, kiwi
1 tbsp roasted coconut flakes
1/2 tbsp hemp seeds
Why It Works
Vitamin C supports adrenal health and helps your body handle stress, while healthy fats keep you full. And yes, it tastes like a mini-vacation in a jar, giving your mornings a boost of joy and nourishment.
8. The Autumn Glow Jar
Pumpkin + cinnamon + pecans
The micro-habit: reach for this jar when you need a little grounding and warmth. It's perfect for cool, cosy autumn or winter mornings, and a small, comforting ritual that nourishes your body while soothing your soul.
What's Inside (1 serving)
1/4 cup Greek yogurt, plain
1 scoop Vanilla protein powder
2 tbsp pumpkin puree
2 tbsp chia seeds
1 tbsp crushed pecans on top
1 tsp ground cinnamon
Why It Works
Pumpkin provides dietary fibre and beta-carotene, cinnamon helps balance blood sugar, and the combination feels indulgent yet nourishing. It’s comfort you can feel good about, a treat that actually works like medicine.
9. The Green Glow Jar
Spinach + avocado + spirulina
The micro-habit: make a batch of this jar when you want to “clean up” your mornings and nourish your body without extremes. It’s a simple ritual that supports vitality, balance, and gentle detoxification.
What's Inside (1 serving)
1 cup almond milk blended with:
1 handful of spinach
1/2 Hass avocado, pitted
1 scoop Vanilla protein powder
1 scoop collagen peptides
2 tbsp chia seeds (add after blending)
1 tsp spirulina
pour into jar, refrigerate
Why It Works
Greens provide essential minerals, avocado delivers healthy fats, and spirulina adds nutrient density. This combination gives your body a gentle reset without restriction, helping you feel more energised, balanced, and ready to glow.
10. The Chocolate Lover's Jar
Cacao + almond butter + banana
The micro-habit: this jar proves that nourishment doesn’t have to feel like deprivation. Perfect for mornings (or anytime) when you want a little chocolate joy while still supporting your body.
What's Inside (1 serving)
1 cup almond milk + 3 tbsp chia seeds (soaked overnight)
1 scoop chocolate protein powder
1 tbsp raw cacao powder
1 tbsp almond butter, raw
1/2 sliced banana, wheels
1/2 tbsp cacao nibs on top
Why It Works
Magnesium-rich cacao and antioxidants satisfy chocolate cravings, while protein and fibre keep you full and energized. It’s a nourishing, balanced, feel-good start to your day, indulgence with intention.
Favourite Kitchen Essentials
The Micro-Habit Implementation Plan
Your 4-Week Daily Nourish Ritual
Follow along with this free Daily Reset, and start your mornings off with nourished intention, flooding your body with goodness and foods that balance hormones. These consistent choices practiced each day will create a big shift in energy, cravings, and hormone balance for you in a surprisingly short amount of time. But you don't have to take my word for it, simply just try this nourish ritual:
Week 1
Pick ONE Jar Recipe
batch cook: choose 2-3 jar recipes to enjoy all week
protein breakfasts: eat it every morning within 90 minutes of waking
keep track: how does your energy feel at 10 AM? At 3 PM?
Week 2
Focus On Nutrient Variety
batch cook: choose 2-3 jar recipes, you can vary the ingredients and toppings if you like
meal planning: meal prep the recipes this Sunday night for a week of easy breakfasts
keep noticing: how are your cravings, mood, digestion and fullness?
Week 3
Match Jars To Your Cycle
follicular phase (after period): energising ingredients and jars (berries, tropical)
ovulation: lighter jars with vitamin-C ingredients (green, tropical)
luteal phase (before period): magnesium-rich ingredients and jars (cacao, pumpkin)
menstrual phase: comfort jars (cinnamon apple, pumpkin)
Week 4
Practise Your New Normal
micro-habit: breakfast jars are your new daily habit, not a task or chore, but easy nourishment
the physical shift: your body responds to protein mornings and appetite, cortisol self-correct
result: you've built a recipe tin of go-to recipes for balanced hormones and nourished mornings
By following this 4-week plan, you’re secretly creating a Daily Nourish Ritual that effortlessly revives all-day energy, supports hormone balance and keeps sugar cravings under control. With these small, consistent morning choices you'll experience just how fast they compound into a more radiant, grounded, and revitalised you (without complicated diets, calorie counting or willpower struggles).
What Women Notice After 30 Days
After just a month of practicing the Daily Nourish Ritual, these are the kinds of shifts women in my nutrition practice have reported back to me:
more energy: "I'm not reaching for coffee at 10 AM anymore. I actually feel awake."
cravings: "The afternoon snack spiral just stopped. I'm not thinking about food every 2 hours."
hormones: "My PMS is much better, I don't have the same intense cravings or mood swings."
digestion: "I'm not bloated by lunch. My stomach feels calm and I no longer look 6 months pregnant."
confidence: "I'm proud of myself for actually following through on something this simple. It worked!"
It's the small, consistent morning rituals that create ripple effects throughout your day and your body. These simple shifts prove that taking care of yourself in micro-small ways, like one nourishing breakfast at a time, can lead to noticeable improvements in a very short span of time.
Here's Why Daily Nourish Rituals Work
(When Diets Don't)
It's not restrictive. You're focused only on adding IN nourishment, not taking away joy
It's not complicated. One jar. One habit. Done.
It's not all-or-nothing. You don't have to be perfect, you just need to be consistent.
It works WITH your body, not against it. No forcing restrictions. Just supporting balance.
This is what I mean when I say "micro-habits over macros". You don't need to overhaul your entire life, or even your diet to see results. You simply need to learn the micro-small, daily rituals that compound into feeling like yourself again. And for most women, the easiest way is to start with a protein-rich breakfast.
Daily Nourish Ritual
Your Action Steps This Week
choose ONE breakfast jar recipe from this post to batch cook
prep 5 jars on Sunday, remember thy only take a few minutes to make
eat one every morning within 90 minutes of waking and note the difference it makes
notice what changes (energy, cravings, mood, digestion) and track over 7 days
That's it, today's micro-habit. Simple, easy to be consistent at it, and completely doable. This little daily ritual quietly supports your hormones, revives energy and balances the appetite while also helping you feel more in control and like yourself again.
Nutritionist Note
I'm quietly sipping my green tea knowing you're about to notice the shift, and experience for yourself just how small habits actually make the biggest difference in women's health. The 90-minute breakfast window with the protein-first rule and adding fibre to stay full, works wonders. Magnesium to calm PMS, and cinnamon to steady blood sugar, is a simple, consistent way to quietly transform your mornings, revive all-day energy and balance hormones.
These are the micro-habits no one talks about. Daily nourish rituals that work, stacking micro-habits in an incredibly powerful manner and practiced regularly. So, if you've been struggling with energy, hormones, or weight loss stalling, start with this post and the daily ritual of protein first. It's so simple but honestly, life-changing.
Want More Micro-Habits Like This?
Sign up for my free Daily Micro-Habit on Substack. Every morning you'll learn one small women's wellness and nutrition practice that compounds effortlessly into feeling nourished, balanced, and more like yourself again. Subscribe here →
Already practicing micro-habits and want to see what’s actually working for your body? The printable Nourishment Tracker helps you do exactly that each day. It’s a simple, two-minute daily check-in designed to show you which habits are shifting your energy, cravings, mood, and hormones. No pressure, no perfection just gentle awareness that keeps you aligned, motivated, and on track all day. Grab your copy →
Your passionate Nutritionist for the nutrition and micro-habits that change everything!
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Frequently Asked Questions
Can I make these breakfast jars recipe vegan?
Absolutely, of course you can. Simply swap the Greek yoghurt, dairy milk or whey powder for vegan alternatives like almond or coconut milk and brown rice/pea protein powder. Try making the recipes with ingredients, superfoods and seasonings you love. Sprinkle toasted pumpkin, sunflower and ground flaxseeds over the top for added protein or add crushed nuts like peanut, cashews, and almond flakes to create a little crunch and help balance the macros.
Can I meal prep breakfast jars in advance?
Yes, you can easily meal prep the breakfast jars or the filling ahead of time, and then assemble them when you are ready to eat. In fact, these recipes are great way to meal prep without spending hour in the kitchen. In the case of overnight oats or chia pudding, your fridge does all of the hard work. All you need is the base ingredients and whatever fruit and toppings you enjoy most. Simply whisk, store overnight in the fridge and toss tasty ingredients over the top to serve.
Are breakfast jars suitable for menopause or PMS?
Absolutely. Each jar includes hormone-supportive ingredients like flax (phytoestrogens), chia and oats (fibre for blood sugar balance), and magnesium-rich seeds and cocoa to help with PMS cramps, cravings, and mood swings. Make them for the nutrition of specific times of the month to support your cycle.
Can I swap ingredients to fit my taste or dietary needs?
Definitely! All my blog recipes including these breakfast jars are 100% flexible. Swap out the dairy yoghurt for coconut, soy or almond yoghurt; use different fruits depending on your tastes or the season. Add protein powder if you want an extra boost, collagen for skin, hair and nails, probiotic for gut health and happy hormones. You do you, and let me provide the inspiration.
Will breakfast jars really keep me full until lunch?
Yes, that’s the main goal! The mix of dietary fibre, lean protein, and healthy fats slows digestion and helps prevent blood sugar spikes, so you stay satisfied and energised all morning. It is scientifically proven that if you start the day with a well-balanced meal, even it is on the small side, it will keep your appetite in check for most of the day.
I'd love to know if you make any of these delicious breakfast jars, 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.
