A Five Day Meal Plan That Can Balance Hormones
5-Day Hormone-Balancing Meal Plan
Here is my custom sample meal plan. Each day provides approximately 1400-1500 calories and 80-100 grams of protein, focusing on hormone-balancing nutrients like healthy fats, fiber, and lean proteins. A grocery list is provided at the end.
Day 1
Breakfast:
• 2 scrambled eggs (cooked in 1 tsp avocado oil)
• 1 slice whole-grain toast
• 1/2 avocado
• 1 cup mixed berries
Calories: 350 | Protein: 18g
Snack 1:
• 1 boiled egg
• 1 small apple
Calories: 150 | Protein: 7g
Lunch:
• Grilled chicken salad: 3 oz chicken, mixed greens, cucumber, tomatoes, 1 tbsp olive oil & lemon dressing
• 1/2 cup quinoa
Calories: 360 | Protein: 30g
Snack 2:
• 1/4 cup roasted chickpeas
Calories: 130 | Protein: 5g
Dinner:
• Baked salmon (4 oz)
• Steamed broccoli (1 cup)
• 1/2 medium sweet potato (roasted with 1 tsp olive oil)
Calories: 400 | Protein: 32g
Day 2
Breakfast:
• Greek yogurt (1 cup unsweetened)
• 1 tbsp chia seeds
• 1/2 banana, sliced
• 1 tbsp almond butter
Calories: 300 | Protein: 20g
Snack 1:
• 10 almonds
• 1 small orange
Calories: 150 | Protein: 4g
Lunch:
• Turkey wrap: 3 oz turkey, 1 whole-grain tortilla, spinach, cucumber, 1 tbsp hummus
• Carrot sticks (1/2 cup)
Calories: 350 | Protein: 25g
Snack 2:
• Cottage cheese (1/2 cup, low-fat)
• 5 strawberries
Calories: 130 | Protein: 12g
Dinner:
• Grilled shrimp (4 oz)
• Cauliflower rice (1 cup sautéed with 1 tsp olive oil)
• Mixed greens with lemon vinaigrette
Calories: 400 | Protein: 30g
Day 3
Breakfast:
• Protein smoothie: 1 scoop plant-based protein, 1/2 frozen banana, 1 cup spinach, 1 tbsp flaxseed, 1 cup almond milk
Calories: 300 | Protein: 25g
Snack 1:
• 1 rice cake topped with 1 tbsp peanut butter
Calories: 150 | Protein: 6g
Lunch:
• Grilled chicken (3 oz)
• Brown rice (1/2 cup)
• Steamed asparagus (1 cup)
Calories: 350 | Protein: 30g
Snack 2:
• 1 boiled egg
• 1/2 cup cucumber slices
Calories: 100 | Protein: 7g
Dinner:
• Turkey burger patty (4 oz)
• Zucchini noodles (1 cup sautéed in 1 tsp olive oil)
• Side salad with olive oil and balsamic vinegar
Calories: 400 | Protein: 30g
Day 4
Breakfast:
• Oatmeal: 1/3 cup oats, 1/2 cup almond milk, 1 tbsp walnuts, cinnamon, and 1 tbsp hemp seeds
Calories: 300 | Protein: 15g
Snack 1:
• 1 boiled egg
• 1/2 avocado
Calories: 150 | Protein: 8g
Lunch:
• Grilled salmon salad: 3 oz salmon, arugula, cherry tomatoes, cucumbers, 1 tbsp olive oil & lemon dressing
• 1/2 cup lentils
Calories: 360 | Protein: 28g
Snack 2:
• 1/4 cup mixed nuts (walnuts, almonds)
Calories: 130 | Protein: 5g
Dinner:
• Stir-fry tofu: 4 oz firm tofu, 1 cup mixed vegetables, 1 tsp sesame oil, tamari sauce
• 1/2 cup jasmine rice
Calories: 400 | Protein: 30g
Day 5
Breakfast:
• 2 poached eggs
• 1 slice sourdough bread
• 1/2 avocado
Calories: 350 | Protein: 18g
Snack 1:
• Greek yogurt (1/2 cup, unsweetened)
• 1 tsp honey
• 1/2 small peach
Calories: 150 | Protein: 10g
Lunch:
• Baked cod (4 oz)
• Mashed sweet potato (1/2 cup)
• Steamed green beans (1 cup)
Calories: 350 | Protein: 30g
Snack 2:
• Hummus (2 tbsp)
• Celery sticks (1 cup)
Calories: 100 | Protein: 5g
Dinner:
• Grilled chicken (4 oz)
• Roasted Brussels sprouts (1 cup)
• 1/2 cup wild rice
Calories: 400 | Protein: 30g
Grocery List
Protein
• Eggs (18)
• Chicken breast (14 oz)
• Salmon (7 oz)
• Shrimp (4 oz)
• Turkey breast (6 oz)
• Cod (4 oz)
• Firm tofu (4 oz)
• Greek yogurt (2 cups, unsweetened)
• Cottage cheese (1 cup, low-fat)
• Protein powder (plant-based or whey)
Grains & Legumes
• Whole-grain bread (3 slices)
• Whole-grain tortilla (1)
• Quinoa (1 cup cooked)
• Brown rice (1 cup cooked)
• Jasmine rice (1/2 cup cooked)
• Lentils (1/2 cup cooked)
Vegetables
• Spinach (2 cups)
• Mixed greens (4 cups)
• Cucumbers (2)
• Cherry tomatoes (1 pint)
• Broccoli (2 cups)
• Sweet potatoes (2 medium)
• Zucchini (2 medium)
• Green beans (1 cup)
• Asparagus (1 bunch)
• Brussels sprouts (2 cups)
• Cauliflower rice (1 cup)
• Celery sticks (1 cup)
• Carrots (2 medium)
Fruits
• Mixed berries (2 cups)
• Banana (2)
• Peach (1)
• Apples (2)
• Oranges (2)
• Strawberries (5)
Healthy Fats & Seasonings
• Avocado (3)
• Almond butter (2 tbsp)
• Peanut butter (1 tbsp)
• Chia seeds (1 tbsp)
• Flaxseeds (1 tbsp)
• Walnuts (2 tbsp)
• Almonds (1/4 cup)
• Olive oil (5 tbsp)
• Sesame oil (1 tsp)
• Hummus (4 tbsp)
Seasonings
• Lemon juice
• Balsamic vinegar
• Tamari sauce
• Cinnamon
Let me know if you need further adjustments! Feel free to sub out any items that you do not like . Make sure you get the calorie and Protein facts .
