stocking your kitchen for hormone health: meal plans and the ultimate grocery list
Supporting healthy hormone balance starts with the foods we choose to eat. Each meal and snack consumed throughout the day is an opportunity to manage energy levels, prevent fatigue, support stress regulation, and boost reproductive health. Following a well-balanced diet plan, consisting of the three essential macronutrients, carbohydrates, protein, and fat, is a perfect place to begin. Nutrient needs vary based on individual factors such as age and activity level, but as a general guideline, aim for your daily intake to consist of 45-65% carbohydrates, 10-35% protein, and 20-35% fat (1). A helpful way to visualize this balance is by imagining a plate divided into 30% vegetables, 20% fruit, 25% protein, and 25% grains, with healthy fats incorporated during cooking or as toppings (2). If fruit is not included, increase your vegetable and grain portion.
Carbohydrates
Carbohydrates should form the largest portion of your daily calories, since they are the body’s primary energy source. Focusing on high-fiber complex carbohydrates such as whole grains, fruits, vegetables, and legumes, will help maintain steady blood sugar levels and support sustained energy.
Protein
Protein is essential for satiety, muscle repair and growth, hormone production, and overall tissue health. Aim to include a variety of sources such as chicken, fish, eggs, Greek yogurt, cheese, and beans in your diet.
Fats
Healthy fats are crucial for absorbing fat-soluble vitamins, promoting hormone synthesis, and supporting various bodily functions. Prioritize polyunsaturated fats (found in salmon, flaxseed, chia seeds, walnuts, and canola oil) and monounsaturated fats (found in extra virgin olive oil, avocados, almonds, and pumpkin seeds). These fats help reduce inflammation, support heart health, and are beneficial for hormonal balance.
A balance of these three macronutrients will provide steady energy throughout the day, helping your body maintain hormone synthesis. To put this into practice, let’s build a sample three-day meal plan full of nutrient-dense foods that support hormone health!
A list of hormone-balancing meals and snacks
Breakfast
Greek yogurt topped with fresh berries, chia seeds, hemp seeds, and a handful of walnuts
Avocado toast with fried eggs and persimmon
A green smoothie with spinach, frozen banana, mango or pineapple, avocado, hemp seeds, collagen or protein powder, and milk of choice
Lunch
A Mediterranean style grain salad with farro, chickpeas, cucumber, tomato, red onion, olives, crumbled feta, parsley, and hard boiled eggs and an EVOO lemon dressing
A brown rice bowl with grilled salmon, cucumber, edamame, and mango
A grilled chicken salad with kale, quinoa, avocado, pomegranate seeds, and pumpkin seeds and a simple balsamic vinaigrette
Dinner
A lentil soup loaded with vegetables such as onion, carrots, celery, and zucchini topped with a drizzle of EVOO and parsley
A tofu ginger stir fry with onion, asparagus, mushrooms, and bell pepper over brown rice
Sesame crusted seared tuna, roasted brussels sprouts, and sweet potatoes
Snacks
A few dates, dark chocolate, and a handful of almonds
A sliced apple with peanut butter
Parmesan cheese, whole grain crackers, and figs
A sliced pear with almond butter and a sprinkle of cinnamon
Carrots and hummus
A few brazil nuts and a handful of blueberries
Hormone-balancing meals: a day-by-day guide
Day one
Breakfast: Greek yogurt topped with fresh berries, chia seeds, hemp seeds, and a handful of walnuts
Lunch: A Mediterranean style grain salad with farro, chickpeas, cucumber, tomato, red onion, olives, crumbled feta, parsley, and hard boiled eggs and an EVOO lemon dressing
Snack: A few dates, dark chocolate, and a handful of almonds
Dinner: A lentil soup loaded with vegetables such as onion, carrots, celery, and zucchini topped with a drizzle of EVOO and parsley
Snack: A sliced apple with peanut butter
Day two
Breakfast: Avocado toast with fried eggs and persimmon
Lunch: A brown rice bowl with grilled salmon, cucumber, edamame, and mango
Snack: Parmesan cheese, whole grain crackers, and figs
Dinner: A tofu ginger stir fry with onion, asparagus, mushrooms, and bell pepper over brown rice
Snack: A sliced pear with almond butter and a sprinkle of cinnamon
Day three
Breakfast: A green smoothie with spinach, frozen banana, mango or pineapple, avocado, hemp seeds, collagen or protein powder, and milk of choice
Lunch: A grilled chicken salad with kale, quinoa, avocado, pomegranate seeds, and pumpkin seeds and a simple balsamic vinaigrette
Snack: Carrots and hummus
Dinner: Sesame crusted seared tuna, roasted brussels sprouts, and sweet potatoes
Snack: A few brazil nuts and a handful of blueberries
Now that you have a sample meal plan to guide you, let’s take it a step further to build a sample grocery list that includes all the ingredients you’ll need to make these nourishing meals and snacks to support balanced hormones!
Grocery staples to support balanced hormones
Vegetables
Asparagus
Bell pepper
Brussel sprouts
Carrots
Celery
Cucumbers
Kale
Mushrooms
Red onion
Spinach
Sweet potato
Tomatoes
Yellow onions
Zucchini
Fruits
Apple
Banana
Blackberries
Blueberries
Dates
Figs
Mango
Pear
Persimmon
Pineapple
Pomegranate
Grains and legumes
Brown rice
Chickpeas
Edamame
Farro
Lentils
Quinoa
Sourdough bread
Whole grain crackers
Protein
Chicken
Collagen powder or protein powder
Eggs
Feta cheese
Greek yogurt
Hummus
Milk of choice
Parmesan cheese
Salmon
Tuna
Tofu
Fats
Almond butter
Almonds
Avocados
Brazil nuts
Chia seeds
Dark chocolate
Extra virgin olive oil
Hemp seeds
Olives
Peanut butter
Pumpkin seeds
Walnuts
The bottom line
Incorporating balanced, nutrient-dense meals and snacks is an effective and practical way to boost your hormone health and overall well-being. By focusing on fruits and vegetables, whole grains, lean protein / fatty fish, and healthy fats, you can stabilize your energy levels, reduce inflammation, and support healthy hormone production. This sample grocery list and day-by-day guide provide an approachable plan that offers a variety of delicious options to keep your meals exciting and satisfying. By making thoughtful food choices, you can nourish your body, support your hormone balance, and feel your best!
If you’re interested in learning more about how nutrition impacts women’s health, explore our other blog posts for in-depth guides on how to support hormone health:
How to fuel hormonal harmony: nutrients to support women's health
How nutrition impacts fertility: a guide to boosting reproductive health
How to support a healthy pregnancy through diet: a guide to prenatal nutrition
FAQ
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Carbohydrates are the body’s preferred energy source! They are essential for fueling the brain, keeping your organs healthy, and supporting digestion. Carbs should be 45-65% of your daily calories. Focus on complex carbohydrates, such as whole grains, fruits, and vegetables to increase your fiber intake and help support stable blood sugar levels.
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Protein needs differ for each individual, but a general guideline is to consume at least 0.8 grams of protein for each kilogram of body weight each day. For a 150 lb woman (68 kg), this would look like at least 54 grams of protein a day. However, other factors play a role, such as your activity level. If you’re an active person, aim for about 1.3-1.4 grams of protein for each kilogram of body weight each day. With protein, more is not necessarily better. Consuming too much protein can overwork your kidneys and cause harm.
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Fat is a necessary macronutrient and works alongside carbohydrates and protein in the body. Polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs) found in salmon, avocados, nuts, and seeds can actually reduce inflammation, as well as support heart and hormone health. Unlike PUFAs and MUFAs, you should aim to limit your saturated fat to less than 10% of your daily calories. This means enjoying foods like processed red meat, butter, and high fat-dairy products in moderation.
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Written by Rebecca Nassimi
Rebecca Nassimi graduated in 2024 from the Honors College at the University of Maryland with a B.S. in Dietetics. She is currently in the process of getting her M.A. in Family & Consumer Sciences and completing her Dietetic Internship at San Francisco State University. As an aspiring Dietitian, Rebecca is passionate about empowering people to have better relationships with food, as well as manage chronic diseases through dietary interventions. She also has a special interest in women’s hormonal health and fertility. In her free time, Rebecca enjoys photography, cooking, reading, growing her houseplants, playing tennis, and exploring the outdoors.
This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Diego and San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. She’s also a writer on Substack, where she shares practical nutrition education and resources. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.