Follicular phase breakfast
In the follicular phase, estradiol rises and insulin sensitivity is at its peak. This is when complex carbohydrates are best metabolized and energy is available to support effort.
Ingredients (1 serving)
- 80g rolled oats
- 1 ripe banana
- 2 whole eggs
- 1 handful of blueberries
- 1 tablespoon almond butter
- 200ml plant milk (oat or almond)
- 1 teaspoon cinnamon
- 1 teaspoon chia seeds
Preparation
Cook the rolled oats in plant milk over low heat (8-10 minutes). Meanwhile, soft-boil the eggs (6 minutes in boiling water).
Slice the banana. Place the oats in a bowl, add the blueberries, banana, chia seeds, and cinnamon. Finish with almond butter.
Serve the eggs on the side, the protein + complex carbohydrate combination is optimal for this phase.
Why this meal in the follicular phase
Rising estradiol favors carbohydrate use as the primary energy source. Rolled oats provide complex carbohydrates with a moderate glycemic index, ideal for stable energy without an insulin spike.
Egg protein supports muscle synthesis, amplified by estradiol in the follicular phase. Almond butter provides quality fats and vitamin E.
Estimated intake: 520-560 kcal · 28g protein · 65g carbs · 18g fat
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