FREE 30g Protein Breakfasts For Hormone Harmony

What you eat in the first hour of your day directly shapes your hormones for the next 24 hours.

This guide gives you 20 carefully designed breakfast recipes — each hitting at least 30g of protein - built specifically to support oestrogen balance, reduce cortisol, stabilise blood sugar, and optimise your metabolism. Whether you're navigating perimenopause, managing your weight, reversing insulin resistance, or simply trying to feel like yourself again, this is where you start.

Every recipe is: 

• ✓ Gluten-free 
• ✓ Lactose-free 
• ✓ Anti-inflammatory 
• ✓ Low FODMAP 
• ✓ Ready in 5–25 minutes 
• ✓ Linked to a full step-by-step recipe

What makes this different from a standard recipe book? Each recipe includes a clinical tip from a pharmacist's perspective — explaining why that specific combination of ingredients supports your hormonal health. You won't just know what to eat. You'll understand why it works.

Inside you'll find: 20 recipes ranging from 5-minute no-cook options to simple batch-cook meals, covering everything from smoked salmon scrambles and frittata muffins to protein smoothie bowls and nori rolls. A complete ingredient reference covering the best animal proteins, plant proteins, and hormone-supporting foods. A science-backed introduction explaining exactly why 30g protein at breakfast is the single most impactful dietary change you can make for your hormones.

This guide is for you if: You're a busy professional woman who wants to eat in a way that actually supports your body — without spending hours in the kitchen, without cutting out entire food groups, and without another generic clean-eating plan that ignores how your hormones actually work.

Created by a Women's Health Pharmacist and Independent Prescriber with personal experience reversing insulin resistance.