Peanut Butter & Cottage Cheese Toast with a Drizzle of Honey
A balanced, satisfying breakfast that supports hormones, metabolism, and sustained energy.
If you’re craving something quick, delicious, and nourishing, this simple toast combination is delicious and satisfying and might just become your new go to. This is functional meal designed to fuel your day while supporting your hormones, energy, and appetite.
Women often tell me they feel confused about what to eat, especially when they’re trying to lose weight or balance their hormones. The key is not restriction, but smart, intentional nourishment—and this ticks all the boxes.
Ingredients:
2 slices of a good quality bread. I tend to use Venerdi Super Seeded Paleo Bread
1-2 tablespoon natural peanut butter (100% peanuts – no added sugar or vegetable oils)
3 heaped tablespoons full-fat cottage cheese with no added sugar or other nasties
1 teaspoon raw honey
Method:
Toast your bread until golden.
Spread the peanut butter evenly across the toast.
Spoon over the cottage cheese, allowing it to nestle into the peanut butter.
Drizzle with raw honey just before serving.
Enjoy warm, ideally seated and unrushed to support digestion.
Why This Is a Healthy Choice
This meal is a perfect example of how simple ingredients can work synergistically to create a deeply nourishing start to the day. This combination is so supportive—especially for women who are feeling tired, hormonal, or frustrated with stubborn weight gain.
1. Balanced Macronutrients for Blood Sugar Stability
Protein from the cottage cheese and peanut butter keeps you full, helps regulate appetite hormones, and provides the amino acids needed for hormone production.
Healthy fats support satiety and stabilise blood sugar—reducing those mid-morning crashes and sugar cravings.
Complex carbohydrates from quality bread offer sustained energy and fibre to support digestion and keep your metabolism humming. I love using Venerdi’s Super Seeded Paleo Bread —not just because it’s deliciously dense and nutty, but because it’s made with real, whole ingredients like seeds, coconut, almond meal and psyllium. It’s naturally gluten-free and grain-free, which makes it gentler on the digestive system, especially for women navigating bloating, fatigue, or inflammatory symptoms. And unlike conventional breads that can spike blood sugar and leave you craving more within an hour, this one offers fibre, healthy fats, and slow-burning energy—the kind of carb your body knows how to use, rather than store. It’s a wonderful option for stabilising blood sugar and insulin, reducing inflammation, and supporting metabolic flexibility—especially when paired with quality protein and fats.
This is exactly the kind of meal that helps to switch off fat storage mode and activate fat-burning, especially when part of a rhythm of three well-combined meals each day.
2. Hormone Support
Women in their 40s (and often late 30s) are navigating fluctuating hormones that affect energy, appetite, mood, and weight. This breakfast supports:
Healthy oestrogen and progesterone production (thanks to the fats and proteins)
Stable insulin levels (essential for fat metabolism and avoiding that 'hangry' feeling)
Improved cortisol response (by reducing blood sugar spikes that stress the system)
3. Gut and Mood Benefits
Raw honey offers gentle sweetness, but it also brings antimicrobial and antioxidant properties. And if your cottage cheese contains live cultures, you’ll be feeding your microbiome as well—an often-overlooked factor in weight loss, mood balance, and inflammation.
How This Supports Weight Loss
Contrary to popular belief, skipping fat or eating low-calorie meals isn’t the path to lasting weight loss—especially not for women dealing with hormone imbalance, stress, or perimenopause.
This meal supports weight loss by:
Promoting satiety so you don’t reach for snacks within the hour
Supporting lean muscle and metabolism with quality protein
Avoiding insulin spikes, which helps reduce fat storage around the belly
Creating a calm, steady energy state so your nervous system feels safe (a critical factor for fat burning)
When meals are built like this—with real, whole foods that are properly combined—they do so much more than simply "fill you up." They teach your body that it can trust you again. That it's safe to let go. That it doesn’t need to hold onto weight for protection or energy reserves.
This is more than just a quick breakfast—it’s a metabolic message to your body that says: I’m nourishing you. I’ve got you.
And when your body feels safe and supported, it will start to respond beautifully.
Naturopath’s Note
If you’ve been stuck in the cycle of skipping breakfast, grabbing something sweet on the run, or eating “healthy” but still feeling tired, hormonal, or stuck with your weight—it’s not your fault. What’s often missing is a way of eating that is deeply aligned with your body and biochemistry.
This simple toast is a small example of what’s possible when we start to combine foods intentionally. It reflects the same principles I use in my clinic every day—food as information, not just fuel. And when that information is the right fit for your body, everything starts to shift: your energy returns, your appetite finds its natural rhythm, and your body begins to release what it no longer needs to hold onto.
If you’re curious about how to personalise your nutrition more deeply, I’d love to introduce you to Metabolic Balance®—a 12-week program that uses your individual blood markers and health history to design a completely tailored food plan. No guesswork, no dieting. Just whole foods chosen specifically for you.
You can learn more [here] or reach out if you’d like to talk about whether this approach might be the next step in your health journey.
And if you would like to have a chat to about seeing a naturopath, my Gut Love program metabolic balance, yoga, reiki or EFT you are very welcome to book in a free discovery call with me. I know it can feel very confusing working out what the right thing to do is and I am here to support you. You can book a free call HERE or if you know its right for you, book an Initial Naturopathic Consultation and we can jump right into getting your health on track and have you feeling amazing in no time.