The Perfect BUSY WOMENS breakfast

If you’re a busy, burnt-out woman, chances are you tend to skip breakfast and start the day with coffee instead. And I’m here to tell you this is one of the worst things you can do for your health.

Skipping breakfast increases cortisol, dysregulates blood sugar, and keeps your body stuck in a fat-storing state all day. Over time, this pattern can worsen stress, hormonal imbalances, increase inflammation and make it much harder to lose weight and can contribute to insulin resistance.  

If you feel stressed, overwhelmed, experience afternoon energy crashes, are dealing with hormonal symptoms, or struggling to lose weight, it is time to prioritise breakfast.

I’ve created a perfectly balanced breakfast that takes only 15 minutes to make, and it can even be prepped ahead of time. It is my blueberry and broccoli protein smoothie, always served with boiled eggs for extra satiety. The key to building a smoothie that works for your metabolism is including protein, fat, and fibre, not just fruit. This combination supports blood sugar regulation, hormones, gut health, and energy stability.

Health Benefits of This Breaky

1. Protein powder
Protein provides essential amino acids that stabilise blood sugar, reduce cravings, and support lean muscle mass. Adequate protein intake in the morning stimulates satiety hormones (GLP-1 and PYY), making you feel fuller for longer and preventing mid-morning sugar crashes.

2. Chia seeds
When soaked, chia seeds form a gel rich in soluble fibre. This slows glucose absorption, supports bowel regularity, and feeds beneficial gut bacteria that produce short-chain fatty acids to reduce inflammation and strengthen the gut barrier. They also provide omega-3 ALA for cardiovascular and brain health.

3. Macadamia nuts
Macadamias are high in monounsaturated fats that improve insulin sensitivity, lower inflammation, and support hormone production. Their magnesium content supports the nervous system, muscle relaxation, and energy metabolism.

4. Greek yoghurt
Rich in protein and probiotics, yoghurt adds creaminess while supporting gut microbiome balance and digestive health. Its calcium and vitamin D content also support bone health and hormone regulation.

5. Broccoli
A cruciferous vegetable packed with sulforaphane and indole-3-carbinol, broccoli helps the liver metabolise and clear excess oestrogen, supporting hormonal balance. It is also rich in vitamin C and antioxidants that reduce oxidative stress and protect cellular health.

6. Blueberries
Blueberries are one of the richest sources of anthocyanins, powerful antioxidants that reduce inflammation, protect brain function, and support cardiovascular health. Their fibre content further supports gut and blood sugar balance.

7. Eggs
Adding boiled eggs ensures this meal keeps you satisfied for hours. Eggs provide highly bioavailable protein, choline for brain and liver function, vitamin B12 for energy production, and fat-soluble vitamins A, D, E, and K. They complement the smoothie by adding nutrients that are often missing from plant-based sources alone.

Blueberry & Broccoli Protein Smoothie with Boiled Eggs

Ingredients

Smoothie

• Protein powder of your choice — 2 scoops (this is 20 g of protein)

• 1 cup water (more or less depending on how thick you like your smoothie)

• 1 tablespoon chia seeds

• About 12 macadamia nuts

• 4 heaped tablespoons Greek yoghurt

• 4–5 pieces frozen broccoli

• 1 cup frozen blueberries

Boiled eggs (served on the side)

• 2 eggs (or more if prepping)

• Salt and pepper

• Whatever condiments you like

Method

Smoothie

1. Put the tablespoon of chia seeds into the cup of water to soak while you prep everything.

2. Add all smoothie ingredients to a blender.

3. Pour in the chia seed water.

4. Blend until smooth.

Boiled eggs

1. Boil 2 eggs (or more if prepping) for about 10 minutes if you like them hard.

2. Once cooked, pour out the boiled water and fill the pot with cold water.

3. Let sit for a couple of minutes.

4. Remove the eggs and place on a plate or chopping board.

5. Gently tap the shells to help make peeling easier.

6. Serve with salt and pepper and whatever condiments you like.

Notes

• If making both at the same time, get your eggs onto boil first. Boil water in a kettle to make it faster before adding to the pot. They will be ready by the time you put the smoothie together.

Michaela Sparrow, Naturopath, Clinical Nutritionist & Anti-Ageing Practitioner

Michaela helps busy, burnt-out women improve metabolic health, gut function, hormones and long-term healthspan. As founder of The Longevity Remedy she blends evidence-based care with practical, sustainable strategies for long term results. She works 1:1 with clients globally and is featured in leading publications for her holistic approach to longevity and functional health.

🔹 Want to work with Michaela? Find out more about Michaela here or  Book a consultation or learn more about the 4-Week Kickstart Program