6 high-protein breakfast recipes to help regulate cortisol naturally

Cortisol is the body's “stress hormone,” which is produced by the adrenal glands. It helps the body manage stress by ensuring quick energy availability, regulating metabolism, controlling inflammation, and supporting the immune system. And when it comes to regulating cortisol through food, it is important to understand that foods rich in protein and other important nutrients like vitamin C, B vitamins, omega-3 fatty acids, antioxidants, and prebiotics can help support the stress response and aid overall well-being. According to an Instagram post by Marina Wright, a functional nutrition practitioner, balancing the blood sugar levels and incorporating specific nutrients into the diet can support the HPA axis (Hypothalamic-Pituitary-Adrenal axis) and help regulate cortisol levels and improve stress resilience as well. Take a look at the list of breakfast options shared by her that can help regulate cortisol naturally.

Ingredients: 2 tbsp chia seeds, 3/4 cup Greek yogurt, 1 tbsp peanut butter, 2 tsp maple syrup, and 1/2 cup raspberries
Method: Soak chia seeds in 1/2 cup water overnight and then mix with yogurt, peanut butter, and maple syrup. Top it with raspberries.

Ingredients: 2 hard-boiled eggs, 1/2 avocado, 1/4 red onion, 2 tbsp chives, 1/2 cup cottage cheese, 1 tbsp lemon juice, and salt and pepper to taste.
Method: Combine all the ingredients in a mixing bowl. Mash with the help of a fork and serve on toast.

Ingredients: 3/4 cup Greek yogurt, 2 large eggs, 1/3 cup rolled oats, 1 tbsp maple syrup, and 1 cup frozen raspberries
Method: Combine yogurt, eggs, oats, and maple syrup in a blender until smooth. Pour into a small baking dish and top with frozen raspberries. Bake for 20-25 minutes at 190°C.

Ingredients: 1 cup almond milk. 1/2 frozen banana, 1/2 avocado, 1 cup baby spinach, 1 tsp matcha powder, 1 tbsp ground flax, and 1 scoop protein powder.
Method: Blend milk, banana, avocado, spinach, match, flax, and protein powder until smooth and creamy.

Ingredients: 1 cup Greek yogurt, 1 1/2 tbsp chia seeds, 2 tsp maple syrup, 4 tbsp fresh coffee, 2 tbsp rolled oats, and 2 tsp cacao powder
Method: Mix 3/4 cup yogurt with chia seeds, maple syrup, coffee and oats. Refrigerate it overnight, then top with the remaining yogurt and cacao before serving.

Ingredients: 1 cup cottage cheese, 6 large eggs, 1 cup steamed broccoli, 1 sweet potato, 1/2 cup cherry tomatoes, 1/4 cup parsley, salt, and pepper.
Method: Whisk eggs and cottage cheese. Stir on steamed veggies, pour into an oven-safe pan, top with parsley, and bake at 190°C for 25-35 minutes.

All Images Courtesy: istock
Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.