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7 Easy Healthy Breakfast Ideas to Support Your Adrenals

An image of avocado toast with salmon and seedsIf you are looking for healthy breakfast ideas that are easy to make and require a minimum time to prepare – you have come to the right place. Struggling with adrenal fatigue means you probably feel exhausted most of the time, and sometimes wake up feeling more tired than you felt when you went to bed. So, the last thing you need is having to waste what little energy you have on making breakfast.

Creating a healthy eating plan for AFS is easy if you know which foods you should eat a lot of and which you should avoid. These healthy breakfast ideas will help fuel you with enough energy to keep you going throughout the morning.

Healthy Breakfast Ideas

Healthy breakfast means different things to different people, but if you are one of the AFS sufferers, you should know that there are foods that can make your condition worse, as well as those that can help you recover fast. So, your healthy breakfast ideas should include those that help you recover fast.

Adrenal Fatigue YES Foods

  • Grass-fed or organic meat
  • Wild fish
  • Grass-fed eggs
  • Whole, sprouted grains
  • Whole grain bread
  • Avocado
  • Nuts and seeds
  • Organic dairy products
  • Vegetables
  • Organic dairy products

Adrenal Fatigue NO Foods

  • Sugar-rich foods, including most fruits
  • Processed foods
  • White bread
  • Dried fruits
  • Coffee

To help you start off your day right and avoid a mid-morning slump, we have prepared seven healthy breakfast ideas (one for each day of the week). However, these are just ideas and you can easily create many more recipes by adjusting the ingredients.

7 Healthy Breakfast Ideas

  1. Scrambled Peppers and Eggs
  2. Ingredients:

    • 3 medium-sized peppers of a different color, chopped or sliced
    • 3 tablespoons olive oil
    • 3 eggs, beaten
    • 100 gr feta cheese (optional)
    • Salt, black pepper, turmeric to taste

    Heat the oil, add a pinch of turmeric, add chopped peppers and cook over medium heat for 10 minutes.
    Beat the eggs, add crumbled feta if using, and add to the peppers. Cook for 2-3 minutes until it thickens.

    This dish is best eaten warm, but leftovers can be used as a filling for sandwiches, pita bread or wraps.

  3. Oats Porridge with Seed Mix and Cinnamon
  4. Ingredients

    • 50 grams of oatmeal
    • 1 cup of water (you may add more if you like thinner porridge)
    • Nuts and seeds of your choice
    • 1 teaspoonful coconut oil
    • Pinch of cinnamon
    • 1 teaspoon honey


    Soak oatmeal in cold water for about 20 minutes while you take a shower or take your dog for a walk. Cook on low heat for 2-3 minutes or until it thickens. Remove from heat and add coconut oil, some honey, and nuts and seeds of your choice.

  5. Blueberry Smoothie
  6. Ingredients

    • 1 cup fresh or frozen blueberries
    • ½ cup Greek yogurt
    • 1 teaspoonful of honey
    • 1 pinch of ground cinnamon


    Combine the ingredients in a blender and blend for a couple of minutes. Drink immediately.

  7. Whole-grain bread sandwich with cottage cheese topping
  8. Ingredients

      An image of cottage cheese toast

    • 3 tablespoons cottage cheese
    • 1 tablespoon wheat germ
    • 1 tablespoon sesame oil
    • 250 ml thick natural yogurt or sour cream
    • 1 teaspoon lemon juice
    • Salt and dry herbs, to taste


    Mix all the ingredients in a bowl and season to taste. Spread over whole-grain bread.

    Variation: You can use olive oil instead of sesame oil and chopped olives instead of wheat germ if you prefer the taste.

  9. Coconut flour pancakes with berries and maple syrup
  10. Ingredients

    • 1/2 cup unsweetened coconut milk
    • 2 tablespoons melted coconut oil
    • 2 eggs
    • 1 tablespoon honey
    • 40 gr coconut flour
    • 40 gr tapioca or arrowroot flour
    • pinch of salt
    • 1 teaspoons baking powder


    Combine milk, coconut oil, eggs, and honey and mix with the mixer. In another bowl combine coconut flour, tapioca (or arrowroot) flour, salt, and baking powder and mix well. Add dry ingredients to the eggs and milk mixture. Blend until smooth. Let the mixture rest for a couple of minutes, then blend one more time. Heat a cast-iron skillet over medium heat. Pour about 2 tablespoons of batter onto the hot skillet. Cook the pancakes for about 2 minutes then flip over and cook for another half a minute. Serve with berries and drizzle with honey.

  11. Avocado Salad on Toast
  12. Ingredients

    • 1 small avocado, sliced and mashed
    • 1 medium-sized tomato, chopped
    • 1 hard-boiled egg, chopped
    • Juice of half a lemon
    • Salt and pepper to taste


    Combine all the ingredients, season to taste, and spread over whole-grain bread toast.

  13. Healthy Cereal Breakfast
  14. Ingredients

    • Organic cereal of your choice
    • Coconut flakes, sunflower seeds, walnuts
    • 200 ml non-dairy milk or goat milk yogurt
    • Berries (optional)
    • Honey (optional)

Even if you are not very hungry in the morning, remember that if you suffer from adrenal fatigue, the healthy breakfast ideas that include a protein-rich breakfast will help you keep your energy levels steady and reduce the cravings.

Your Diet – The First Line of Defense Against Adrenal Fatigue

You know that your cortisol levels fluctuate during the day and are usually higher in the morning, which is what helps you wake up. However, if your cortisol levels are low, which is common in those who struggle with adrenal fatigue, you will feel very tired and lethargic in the morning. This can be a problem if you are in a job or a situation that requires your full attention and alertness.

NeuroEndoMetabolic (NEM) Nutrition™ Program is a natural approach to the problem of depleted adrenals. As all our organs relate to one another, the constant exhaustion that the adrenal fatigue sufferers have to live with means that their entire body is slowed down due to persistent fatigue. As a result, many of their organs are not working properly because adrenal fatigue affects all the systems, eg the immune system, reproductive system, digestive system, etc.

Fortunately, it is possible to fully recover from adrenal fatigue without medication, but it is a process that requires two major changes in your life – a change of diet and a change of lifestyle. This won't happen overnight but if you start by avoiding stress or learning to manage it and adopt the healthy breakfast ideas, you have a good chance to recover from adrenal fatigue naturally and with minimum effort.

© Copyright 2020 Michael Lam, M.D. All Rights Reserved.

Dr. Lam's Key Question

People affected by adrenal fatigue syndrome feel constantly tired, even after a good night's sleep. Healthy breakfast ideas are suggestions on how to prepare easy and balanced breakfasts that will keep their energy steady throughout the day, reduce cravings, and wean them off junk food.

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