Try These 5 Fast Healthy Adrenal Fatigue Diet Breakfast Ideas

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If You Can Boil An Egg You Can Start The Day The Right Way

If you are struggling with adrenal fatigue syndrome you know what it’s like to wake up still feeling tired. You hit the alarm but just can’t seem to surface from being fully asleep to being wide awake without a big struggle.

You roll over in bed wishing for more sleep despite the fact it’s daylight and you know you should be jumping out of bed, full of energy and ready to start your day. It takes you a good half hour or so to feel as though you’re finally awake.

Struggling to feel fully awake in the morning is a familiar feeling to those suffering from adrenal fatigue. Your first action is to shuffle to the kitchen and switch on the coffee machine. Only after that first caffeine kick do you feel as if you’re beginning to actually function and get on with starting your day.

Don’t do it – Step away from that coffee machine!

adrenal fatigue diet breakfastThis is one of the worst things you can do for your already overworked and worn out adrenals. Kick-starting your day with caffeine beats up your poor adrenals even further, pushing them to work when they are already exhausted.

So give them a break, and difficult as it is, quit your caffeine habit, you’ll heal your adrenals faster without constantly pushing them with caffeine.




If you need a hot drink in the morning switch to herbal teas. There are so many types and flavors available, mint, chamomile and a variety of interesting blends. A blend including licorice can be very beneficial for your adrenals.

adrenal fatigue diet breakfastHerbal tea may not be your thing so try drinking a cup of bone broth instead along with any of the breakfast suggestions below. It’s also great for your adrenals AND your gut health too.

Cutting caffeine and using the fast healthy breakfast ideas I give in this post to start your day the right way will support your adrenals.

Don’t exhaust them further with wrong breakfast choices or even worse, no breakfast, is the way to go.

You might be someone who dislikes eating breakfast, or you think you don’t have time each morning for breakfast. This is a big mistake for those with adrenal fatigue. It’s important to fuel your body with some healthy food to start your day off the right way.

Your body has been without fuel for about 8 hours and you need to ‘break’ this ‘fast’.

adrenal fatigue diet breakfastIf you think you just don’t have time for breakfast, try setting your alarm 15 minutes earlier than usual to allow the time needed to make and eat one of these breakfast suggestions. That’s all the time it takes to make sure your day gets off to a good start and your adrenals are supported and ready to fuel you through the morning.

Think about it………………. what is 15 minutes in the scheme of things? Make time to prepare one of the healthy breakfast ideas below, and take a few minutes to relax and enjoy eating before getting on with your busy day.



Each of these breakfast ideas is simple and quick to put together and easy as boiling an egg. They require minimum planning to buy the ingredients for your fridge and store cupboard and you’ll have 5 fast healthy breakfasts in a flash, one for each work day, Monday to Friday.

The Truth About Going Without Breakfast

If you have adrenal fatigue, not only is eating breakfast important, but eating at regular intervals throughout the day is also equally important. Not skipping meals or allowing yourself to get too hungry also helps keep your blood sugar level, resulting in more sustained energy.

Eating three meals and two snacks throughout the day takes the burden off your adrenals to produce cortisol. One of those three daily meals should always be an adrenal supporting breakfast.

Keeping blood sugar level is important in those with adrenal fatigue and eating a standard breakfast of high sugar fruit and processed cereals will cause your blood sugar to rise quickly then crash.

Fruit containing a lot of sugar like bananas, oranges, grapefruit and raisins, processed sugar covered cereals, sweetened yoghurt and white toast will do your adrenals no favors.

This type of breakfast stresses your body further as it calls on the adrenals to pump out hormones to even things out. It’s important to keep blood sugar levels stable to avoid asking your depleted adrenals to keep over working.


How Giving Up Fruit In The Morning Can Help You Avoid An Energy Slump

Suffering with adrenal fatigue, I found it impossible to eat fruit first thing in the morning without it causing my energy to crash mid-morning. I could eat small amounts of lower sugar fruit later in the day once I started to get better. However, during the initial stages of recovery I learned to avoid it completely.

fast healthy breakfast ideas

This was difficult for me as I loved a bowl of fruit and plain yogurt for breakfast. I’ll admit it’s not easy if your ideal breakfast is a big cup of coffee with fruit or a fruit smoothie, it will take a bit of adjustment, but it all just comes down to changing existing habits and with a bit of planning and determination, even ingrained habits can be changed for the better.

Particularly when it comes to improving your health, you have even more incentive to adapt to a different routine. Certain habits definitely need to be changed, so try some of these fast healthy breakfast ideas and you’ll begin your day the right way and support your recovery from adrenal fatigue.

The reason fruit can be a bad choice for breakfast is it contains high amounts of potassium and fructose which can affect blood sugar, and for adrenal fatigue sufferers it’s important to keep blood sugar levels even.

You might be one of the lucky ones and are able to have fruit for breakfast without it causing a mid-morning slump, if so you could enjoy a small amount of lower sugar fruit like berries in a mostly vegetable and protein healthy smoothie. Do a bit of trial and error with fruit to see what works for you.

Try a smoothie with a raw organic egg mixed into it. Sounds a bit weird I know, but you don’t taste the egg and it provides a good protein kick. Just make sure it’s an organic free-range egg.

Ditch ‘standard’ breakfast foods like white flour pancakes, white bread toast, bagels and sugary processed cereals in favor of a protein rich breakfast to keep blood sugar and cortisol levels stable.

It’s natural to crave the refined carbohydrates found in standard breakfast fare because they give your system the instant sugar injection it needs to boost flagging blood sugar levels.

They definitely give you an energy boost and make you feel better temporarily, but this quick surge of energy is followed by a crash. So the quick fix you get is just that, leaving you in an even more depleted energy state later.

Understanding why a craving is happening and the biological reason why is key to being able to resist these cravings and supply your body with the healthier options it really needs for even and more long-lasting energy production.

3 Crucial Components Of A Fast Healthy Adrenal Supporting Breakfast

Fast healthy breakfast ideas


  • Protein

  • Complex carbohydrates

  • Healthy fat




Including one or two ingredients from each of the groups; protein, complex carbohydrates and healthy fat ensures you get a well-balanced start to the day.


By choosing healthier breakfast options, you’ll gradually start to regain your morning energy and be able to work through until morning break time without the familiar feelings of sluggishness and fatigue taking hold.


A study showed eating protein rich breakfasts reduce appetite and increase feelings of fullness throughout the morning.
























5 Fast Healthy Breakfast Ideas

1. Hummus And Avocado On Grain (Or Herbed Flax Seed) toast.

What could be quicker and easier? It takes about 5 minutes to put together from ingredients in the fridge. Fast Healthy Breakfast Ideas

Make your own hummus, or buy a good quality hummus without any extra additives. If you are going gluten free you can use the herbed flax focaccia bread in this recipe. It keeps well in the fridge for several days and works great as toast, as it’s just the right thickness to fit in the toaster.

You have two protein sources from the flax seeds and hummus and healthy fat from the avocado and flax seeds. Add a sprinkle of chopped nuts and some arugula and tomato on the side to round out the dish. Including a cup of bone broth will give you a very satisfying breakfast.



2. Baby Spinach Pecorino And Parsley Omelet

Fast Healthy Breakfast Ideas

It’s so easy to reach for ready boiled eggs in the fridge when you’re in a rush in the morning, however making a simple omelet is really easy and super quick and another great way to prepare eggs.

Grab baby spinach from the fridge and chop some parsley to go in the middle of the omelet. Mix the eggs with some grated pecorino to give the omelet an extra bite of flavor. You can even add a few cooked peas or some asparagus to make it more filling.



3. Plain Full Fat Yoghurt With Unsweetened Granola + Honey Drizzle

Fast healthy breakfast ideas

This one is really easy and very fast to pull together.

Make sure the yoghurt is unsweetened and organic for a great protein source. Use unsweetened granola or raw unsalted toasted nuts and organic honey for the topping. It’s also best to avoid raisins in granola.

Go easy on the honey, it really should be more of a drizzle than several spoonsful. The amount used in this photo might be a bit too much for you depending on your adrenal fatigue level.





4. Hard Boiled Egg And Avocado On Toast

Fast healthy breakfast ideas

Eggs – a perfect breakfast!

OK, we’re back to eggs again, but they really are a great and filling protein source.

I find I actually crave eggs in the morning if I haven’t had them for a few days.

Choose eggs that are organic and from free-range hens fed on bugs and grasses and non GM feed, you can really taste the difference and they fill you up all morning.

This breakfast idea comes together so quickly. Just toast some bread, again a gluten free type is best. Mash some ripe avocado for a great healthy fat and top with boiled egg. Sprinkle with some toasted sesame seeds and sea salt. Really fast and easy.


5. Simple Protein Pancakes

How to make simple pancakesMy friend Janine gave me the recipe for these protein packed pancakes and they are super quick and easy to make. I like them served really simply with some frozen berries which provides more juice than fresh berries and it soaks deliciously into the pancakes.

They cook quickly, taking only a few minutes on each side. As well as protein from the ricotta, you get a good fiber source from the gluten free oat bran. A serve of these pancakes will keep you full all morning. Try the recipe.




Putting It All together

So there you have it, 5 fast healthy breakfast ideas for adrenal fatigue. Each idea tried and tested and they all definitely fit the bill for great quick breakfasts to provide you with long-lasting energy that will help you power through each morning.


Please feel free to leave a comment below. 







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  1. These are some great and healthy breakfast ideas. I’m sure they would help me fight my tiredness during the day.
    My fatigue comes from broken sleep most nights and this has possibly affected my adrenals. I always have a healthy breakfast to kick start the day, but maybe I will leave out the banana if this will stress my adrenals further.
    Thanks for the informative read.

    • Hi Teresa 

      Thanks for taking the time to comment. Yes banana can be bad for fatigued adrenals, particularly in the morning. Try giving it up for a few days to find out if it makes any difference. 

  2. Hi this is very interesting to me. I do suffer from the same symptoms and can really struggle in the morning. I usually have an earl grey tea and a bowl of cereal before rushing out the door. I did not know it would be a wise idea to skip fruit first thing in the morning though. Thanks for the tips, Kenny 

    • Hi Kenny thanks for stopping by. Some people who have adrenal fatigue are better not to have fruit in the morning. For non sufferers, fruit is OK along with some protein to slow down the release of sugar.

  3. Hello Ann,

    I am really enjoying the articles you write about health alternatives and suggestions to keep food interesting.  There are many different opinions about the most effective ways to loose weight and I would like to know if your opinion if there is a difference if one drinks green tea before or after eating breakfast in the mornings?

    I would like to maximize the benefits of green tea in the mornings and want to make sure that I am not sabotaging my own routine.

    Thanks in advance for your advice.


    • Hi Richard thanks for your kind comments and it’s great that you find my articles interesting. I’m not sure about the timing of drinking green tea. I lived in China for a while where they drink green tea at various times of the day. In fact some people there take their tea drinking very seriously and drink different types of green tea at different times of the day. 

  4. What you say about coffee is really interesting! Does this tip only apply to those with adrenal fatigue or can it be applicable to other people too? So making sure you have not just A breakfast, but the RIGHT breakfast is probably a good idea. I wouldn’t have guessed about fruit. Again, is this only applicable to those with this specific fatigue? Because I have always been under the impression that eating fruit in the morning is good for you. Any thoughts? Thanks for sharing. 

    • Hi Danny thanks for your comments. Too much coffee in general is not good. Fruit in the morning is great for those with healthy adrenals. In fact even some people with adrenal fatigue can handle a small amount early in the day, but for others it’s not good to have it in the morning for breakfast.

  5. I have suffered from adrenal fatigue on several occasions but have never thought that a good breakfast is a solution to this. I was advised to take chamomile tea before bed to rest my body, hence wake up energetic. Not sure if it worked.

    Thank God am not a coffee person but I love tea with a good amount of unprocessed milk (from the cow) is this a good source of protein. Is tea a healthy choice for breakfast?

    I love free range eggs and never miss having them in my weekly breakfast. I love bananas too for breakfast never thought they are a bad choice for. I will definitely try your breakfast recipes on those weeks when my days are difficult to start off.

    • Hi Anita thanks for your comments and sorry to hear you’ve had adrenal fatigue. I wouldn’t say a good breakfast is a ‘solution’ to it, but it certainly helps support your adrenals and gets your day off to a good start. Tea also has caffeine, so it could be an idea to have a rest from it for a while too. You can read more about adrenal health here

  6. Just wow! I’ve had my personal inhibitions with following the suggestions to keep me and my health as healthy as possible. But I know that I have to. As a content writer and novelist for years, it’s quite hard for me to quit caffeine just like that and much more skipping breakfast. They’re my thing over the years and it’s a habit. Just today, eating meat was a bit heavy for me for a breakfast, but after reading your post, it seems like it was a great choice to keep me adrenally rushed instead of fatigued. Generally, it’s a very informative post and I love that. 🙂

    • Thanks for visiting my site and taking the time to comment. Yes, habits we can choose whether we follow good ones or bad. 

  7. I think many people, just like me will get a headache with the thought of giving up coffee. 

    But finally learning about things like adrenal fatigue, its so frightening and if not anything I really want to try harder to prevent my children from getting that addiction.

    You’ve offered some great example’s of a healthy breakfasts which is another fault I own. I really hope ths helps with my morning blues. Thanks for the info and great advice.

    All the Best Rob

    • Haha, you’ll probably get a headache if you give up coffee for a day as your body goes through caffeine withdrawal. Glad you found the post interesting.


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