5 day happy hormone meal plan w/ recipes

+ the practices that changed my life in 2023

Happy New Year- I’ve missed you guys! This year is all about prioritizing hormones, gut health, mental health, and fun!

Today I am sharing 5 practices that bettered my health and life in 2023 which I’m bringing into 2024, along with a 5 day happy hormone meal plan focused on blood sugar balance, fiber, and protein WITH recipes!

Moving forward, I plan on sending these meal plans and recipes for inspo and to use as a guide to help get your gut back on check for paid subscribers only just FYI. So if that is of interest to ya: 

1. Morning Mindfulness Rituals

To kickstart my days with a positive vibe, I'm incorporating morning mindfulness rituals into my routine. Instead of rushing through the morning, I set my alarm 20 minutes earlier to either listen to a meditation tape, do some stretching or walking while listening to affirmations, journaling, deep breathing, getting my morning sun, or setting my intentions. These 20 extra minutes prior to picking up my phone / rushing through my day has immensely helped my nervous system, mental health, cortisol levels and overall well being… I couldn't recommend it more. 

2. Nature Immersion

In our fast-paced lives, it's easy to forget the therapeutic power of nature. Last year, I committed to spending more time outdoors, whether it's a neighborhood walk,  hike, journaling at the beach, or simply basking in the sunlight on my balcony. Connecting with nature has proven to be a grounding practice which helps the body heal and repair on its own!

3. Tech-Free Evenings

To promote better sleep (the pillar of good health), I've implemented tech-free evenings. 30 minutes before bedtime, I put my phone away and choose a relaxing activity to do like reading, journaling, taking a bath, making tea, coloring in my adult coloring book, or doing some stretching / at home yoga. The results are in my Oura ring which show way better sleep scores than when I go to bed after being on my phone. My mind just feels clearer at night, I fall asleep easier, and wake up refreshed in the morning. Give it a try!

4. Mindful Eating

Mindful eating is a practice that involves savoring each bite, paying attention to the flavors and textures, and being present during meals. By slowing down and appreciating the food on my plate, I've developed a healthier relationship with food and gained better control over my hunger cues / portion sizes. I do this by chewing more, eating without distractions, paying attention to my senses, and checking in with how my stomach feels. Mindful eating has helped my digestive issues so much- I rarely bloat after meals, rarely overeat, and never go into a meal stressed anymore. It really as changed my relationship with food and my intuition!

5. Gratitude Journaling

Cultivating gratitude is, in my opinion, the most powerful tool for our overall health, healing, and life. Either in the morning or before bed, I take a few minutes to jot down a handful of things I'm grateful for in my life. This shifts our energy into a positive vibration and helps attract more positive experiences.  

WEEK 1- HAPPY HORMONE MEAL PLAN + RECIPES

Now for 5 days of breakfast, lunch, snack, and dinner ideas all focused around protein, fiber, diversity, and blood sugar balance! Feel free to adjust the quantities and ingredients based on your preferences and dietary needs. If you are intolerant to eggs or dairy, feel free to choose from one of the other meals listed and replace it with that. 

Day 1:

Breakfast: Scrambled Eggs with Spinach and Tomatoes:

• 2 pasture raised eggs

• 1 cup spinach

• 1 medium tomato, diced

• Salt and pepper to taste

• Piece of GF toast or sourdough 

Instructions:

• In a bowl, whisk the eggs and season with salt and pepper.

• Heat a non-stick skillet over medium heat.

• Add spinach and diced tomatoes to the skillet, sauté until wilted.

• Pour whisked eggs over the vegetables, stirring gently until the eggs are cooked through. Enjoy with a slice of gluten free toast or sourdough

Lunch: Grilled Chicken Salad:

• Grilled chicken breast (4-6 ounces)

• 4 cups mixed greens

• 1 cup cherry tomatoes, halved

• 1 cucumber, sliced

• Vinaigrette dressing (2 tablespoons)

Instructions:

• Grill the chicken breast until fully cooked.

• In a bowl, combine mixed greens, cherry tomatoes, and cucumber slices.

• Slice the grilled chicken and place it on top of the salad.

• Drizzle with vinaigrette dressing.

Snack: Greek Yogurt with Berries and Chia Seeds

Dinner: Baked Salmon with Lemon and Herb Marinade:

• Salmon fillets (6-8 ounces)

• 1 lemon, juiced

• 2 tablespoons olive oil

• Fresh herbs (such as dill or parsley), chopped

• Salt and pepper to taste

Instructions:

• Preheat the oven to 375°F. Place salmon fillets on a baking sheet.

• In a bowl, mix lemon juice, olive oil, chopped fresh herbs, salt, and pepper.

• Brush the marinade over the salmon.

• Bake in the oven for about 15-20 minutes or until the salmon is cooked through.

Day 2:

Breakfast: Overnight Oats:

• 1/4 cup rolled oats

• 1/2 cup almond milk

• 2 tablespoon chia seeds

• Berries 

• Dash of cinnamon

Instructions:

• In a jar, combine rolled oats, almond milk, chia seeds, berries, and a dash of cinnamon.

• Stir well, cover, and refrigerate overnight.

• In the morning, give it a good stir and enjoy.

Lunch: Lentil Soup:

• 1 cup dry lentils

• 4 cups vegetable broth

• 1 cup carrots, diced

• 1 cup celery, diced

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 teaspoon cumin

• 1 teaspoon coriander

• 1 teaspoon paprika

Instructions:

• In a large pot, sauté onions and garlic until translucent.

• Add lentils, diced carrots, celery, and vegetable broth.

• Season with cumin, coriander, and paprika.

• Simmer until lentils and vegetables are tender.

Snack: Mixed Nuts + berries 

Dinner: Turkey Stir-Fry:

• 1/2 pound organic ground turkey (could also use ground chicken or beef)

• 2 cups mixed vegetables (bell peppers, broccoli, snap peas)

• 2 tablespoons coconut aminos

• 2 cloves garlic, minced

• 1 teaspoon ginger, grated

• 1 cup quinoa, cooked

Instructions:

• In a skillet, cook ground meat until browned.

• Add minced garlic, grated ginger, and mixed vegetables.

• Stir in coconut aminos and cook until vegetables are tender.

• Serve over cooked quinoa.

Day 3:

Breakfast: Green Smoothie:

• Handful of spinach

• 1 banana

• 1 tbsp chia seed

• 1/2 cup frozen berries (blueberries, strawberries)

• 1 cup almond milk

• 1 scoop protein powder (or greek yogurt)

• Cinnamon

• Ice

Instructions:

• Blend spinach, banana, frozen berries, almond milk, chia seed, cinnamon, and protein powder, and ice until smooth. Top with a sprinkle of cacao nibs, goji berries, or granola for crunch 

Lunch: Chickpea Salad:

• 1 can chickpeas, drained and rinsed

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• Feta cheese, crumbled (1/4 cup)

• 2 tablespoons olive oil

• Lemon juice from 1 lemon

• Fresh parsley, chopped

Instructions:

• In a bowl, combine chickpeas, cherry tomatoes, cucumber, and feta cheese.

• Drizzle with olive oil and lemon juice.

• Sprinkle with chopped fresh parsley.

Snack: Apple with Almond Butter:

Dinner: Beef and Broccoli

• Thinly sliced beef

• 2 bell pepper

• 2 cups broccoli

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• 2 tbsp coconut aminos

• Salt and pepper to taste

Instructions:

• Grease a large pan with olive oil and cook the broccoli and bell peppers until tender.

• Add the beef in and cook until browned.

• Add the coconut aminos, garlic, and seasonings and let simmer together for 10 minutes.

• Serve on a portion of jasmine rice!

Day 4:

Breakfast: Avocado Toast with Poached Eggs:

• 2 slices gluten free toast or sourdough 

• 1/2 avocado, mashed

• 2 poached eggs

• Salt and pepper to taste

Instructions:

• Spread mashed avocado on toast

• Top with poached eggs and season with salt and pepper.

Lunch: Quinoa and Black Bean Bowl:

• 1 cup cooked quinoa

• 1 can black beans, drained and rinsed

• Sautéed vegetables (bell peppers, onions, corn)

• Lime-cilantro dressing (2 tablespoons)

Instructions:

• Combine cooked quinoa, black beans, and sautéed vegetables in a bowl.

• Drizzle with lime-cilantro dressing.

Snack: Cottage Cheese with Pineapple or Berries

Dinner: Baked Chicken with Rosemary and Thyme:

• Chicken breasts (2)

• 2 tablespoons olive oil

• 1 teaspoon each of rosemary and thyme, chopped

• 2 cloves garlic, minced

• Salt and pepper to taste

Instructions:

• Preheat the oven to 375°F (190°C).

• Rub chicken breasts with olive oil, chopped rosemary, thyme, minced garlic, salt, and pepper.

• Bake until chicken is cooked through.

Day 5:

Breakfast: Greek Yogurt Parfait:

• 1 cup Greek yogurt

• ¼ cup granola

• 2 tbsp cacao nibs

• Mixed berries (strawberries, blueberries)

• Honey for drizzling

• Cinnamon

Instructions:

• Layer Greek yogurt, granola, cacao nibs and mixed berries in a glass or bowl.

• Drizzle with honey and sprinkle cinnamon. 

Lunch: Spinach and Feta Stuffed Chicken Breast:

• Chicken breasts (2)

• 1 cup spinach, wilted

• Feta cheese (1/4 cup)

• 2 tablespoons olive oil

• Lemon juice from 1 lemon

• 2 cloves garlic, minced

Instructions:

• Preheat the oven to 375°F (190°C).

• Butterfly the chicken breasts and stuff with wilted spinach and feta cheese.

• Drizzle with olive oil, lemon juice, and minced garlic.

• Bake until the chicken is cooked through.

Snack: Hard-Boiled Eggs with Paprika + carrots 

Dinner: Vegetable Curry with Chickpeas:

• 2 cups mixed vegetables (carrots, bell peppers, cauliflower, peas)

• 1 can chickpeas

• 1 can coconut milk

• 2 teaspoons curry powder

• 1 teaspoon turmeric

• 1 teaspoon ginger, minced

• 2 cloves garlic, minced

• Basmati rice (1 cup), cooked

Instructions:

• Sauté minced ginger and garlic in a pot.

• Add mixed vegetables, chickpeas, coconut milk, curry powder, and turmeric.

• Simmer until vegetables are tender.

• Serve over cooked basmati rice.

And as for dessert… I have been loving dates with dark chocolate and sunflower butter, or some of my homemade recipes that are all over my tiktok! Enjoy your delicious and hormone-healthy meals and see ya next week lovers <3

xx Paige