Burnout-Proof Breakfast: How To Turn A Pot Of Beans Into A Delicious Meal For Metabolic And Hormone Health
If you’re waking up exhausted and reaching for caffeine, easy carbs, or skipping breakfast altogether… you're not alone. When you're in burnout mode, even breakfast can feel like too much. That’s why I’m always looking for low-effort, high-impact meals.
The key to making your breakfast work for you is focusing on ingredients that support blood sugar, hormones, and energy. And ingredients that can be turned into something delicious without spending hours in the kitchen. Especially for my midlife clients navigating burnout in perimenopause.
And guess what? Beans might just be the easiest, most underestimated breakfast addition out there. But they’re not anything new. It’s centuries-old nourishment. And you can really make the flavour your own.
Cultures across the globe have been starting their mornings with legumes for generations:
In Egypt, ful medames (stewed fava beans) is a beloved breakfast staple, often eaten with olive oil, lemon, and herbs.
In Latin America, beans and rice or beans and eggs are morning mainstays that offer sustained fuel.
In the UK, baked beans is a classic component of the English breakfast.
In parts of Asia and Africa, savoury porridge with legumes is a common morning meal.
Why Beans Work So Well — Especially If You’re Burned Out
When your nervous system is on overdrive and your energy feels bottomed out, you need food that does the heavy lifting for you.
Enter: Cannellini beans. Creamy, mild, and versatile — and best of all, they're effortless once you know what to do with them.
Here's why I recommend them:
1. They balance blood sugar (so your energy doesn’t crash)
The soluble fibre in beans helps slow down how quickly sugar enters your bloodstream.
2. They support insulin sensitivity
Eating more legumes regularly can help your body respond better to insulin — the hormone that regulates blood sugar and fat storage.
3. They promote hormone balance and fullness
That fibre and protein combo? It doesn’t just fill you up — it stabilizes hunger hormones like ghrelin, supports metabolism, and helps regulate cortisol (your stress hormone).
4. They’re packed with magnesium (and more)
Magnesium is crucial for managing stress, sleep, and hormone production — and most of us are not getting enough. Cannellini beans are a gentle, food-based way to replenish. Plus, they’re a great source of iron, calcium,
5. They promote healthy cholesterol levels (bonus for burnout in perimenopause)
Triglyceride levels can creep up as estrogen begins to decline. As estrogen levels begin to decline in perimenopause, it's common to see shifts in cholesterol and triglyceride levels — which can add another layer of stress to your already taxed system. Studies have shown that regularly eating beans can help lower LDL (the “bad” cholesterol) and triglycerides, thanks to their high soluble fibre content.
How to Make This Breakfast Low-Effort
There’s two extra steps if you want to make your beans from scratch so you can up the ante on flavour (read: you’ll be more likely to eat them). But that really adds up to about 15 extra minutes max spread out over a couple of days.
1. Soak beans overnight. (Day 1)
Cover dried beans water, with 2-3 inches of water at the top. You can do this with your slow cooker so you’re using a single pot for the full process. (And it doesn’t produce extra heat in your kitchen during the warmer months.) This extra step breaks down some of the naturally occurring compounds that can cause bloating or discomfort — making the beans easier on digestion and more supportive for your nervous system when you're already feeling depleted.
2. Cook on simmer for the day. (Day 2)
Drain and rinse, then cover with fresh water again—this time leaving 1-2 inches of water at the top. Then roughly chop and sprinkle ingredients to flavour the beans. (I used the classic recipe here from Primary Beans that features garlic, shallots, a parm rind, and more.) Turn on your slow cooker and simmer for about 8 hours. Test a few beans when you get home from work to make sure you get your perfect texture, and voila! You’ve flavourful beans for the week with minimal effort and they’re ready for your breakfast bowls. (Day 3)
Note: You don’t need to soak or simmer unless you want to — I often recommend and use BPA-free canned beans (just rinse and go!).
Keep scrolling for my go-to that’s easy, batch-friendly, and full of blood sugar-loving nutrients.
High-Fibre Breakfast Bowl With Cannellini Beans
Ingredients:
1/2 cup beans
1 cup frozen spinach
2 soft boiled eggs
1/4 cup natural sauerkraut
sprinkle of Everything But The Bagel seasoning
Directions:
Simmer beans and spinach in a pan on the stove on low-medium heat to warm up and reduce the liquid. (If using canned beans, I recommend adding a bit of olive oil, garlic, and chili flakes for some extra flavour.
Place in bowl and top with eggs, sauerkraut, and a sprinkle of seasoning.
Enjoy immediately!
Nutrition highlights: 24g protein, 9.5g fibre
Adding eggs, spinach and sauerkraut to the mix adds a punch of liver and gut health support, plus extra satiating protein and enzymes.
Love beans, but they really don’t love you back? Book a free strategy call with me and let’s get to the root of your digestive challenges.