The Blended For You Hormone Balancing One Day Meal Plan
We know that our diet can help or hurt hormonal balance. Hypoglycemia and hyperglycemia are both bad news for hormonal balance. They cause systematic inflammation, which can cause high testosterone levels, estrogen dominance, and fatigued adrenals. Certain foods can also support hormones that impact mood, energy, sleep, sexual function and more. Keeping yourself nourished with foods that support healthy hormones is essential for good mental & physical health. We’ve put together the sample one-day plan below to help get you started.
The Breakfast Balance
Start your day with a macro-balanced meal that includes protein, healthy fats and carbs (opt for high fibre sources like veggies, fruits & wheat-free grains/seeds).
The Maca Chia Bowl Recipe
3 tbsp chia seeds
½ chopped banana or ½ cup blueberries
1/2 cup almond, oat or coconut milk
1 tsp pure honey
1 tsp maca
Toppings: hemp seeds, raspberries, cacao nibs, avocado or banana slices
Pour ingredients into a jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping. Cover the jar and store in the fridge overnight or for at least 2 hours. Add toppings.
Blended For You Chia Energy Bowl and Acai Organic Bowl make for a fast, delicious, and nutrient packed breakfast. Just add your fave toppings.
Smoothie lovers: try one of our blends packed with Maca (supports hormonal balance & natural energy boosting) & omega-rich hemp seeds (proven to lower insulin levels): Maca Energy, Shroom Energy
Eating a lunch that is loaded with cruciferous vegetables can help your body eliminate excess estrogen and other 'old' hormones, supporting overall hormonal balance. An important detoxification molecule found in these veggies, sulforaphane, has shown to help with fatty liver disease and enhance lover detoxification pathways. Cruciferous veggies to load up on: broccoli, cauliflower, bok choy, cabbage and arugula.
The Detox Salad
1 cup broccoli carrots
1 cup cauliflower
1 cup red cabbage, shredded
1 cup carrot, shredded
1/3 cup chickpeas, rinsed, drained
1/2 cup cooked beets, shredded
1 orange, juice from
2 tbsp extra virgin olive oil
1/4-3/4 tsp cayenne pepper
1/2 tsp salt
1 handfuls fresh coriander
2 cups arugula
1/3 cup cashews
sea salt and pepper to taste
Grate/shred the carrots, cabbage and beetroot and place in a large bowl. Add the drained chickpeas, cauliflower, broccoli.
Roughly chop the cashews and add to the bowl. Mix well.
In a small bowl mix the juice from the orange, olive oil, cayenne pepper (pinch) and sea salt.
Drizzle over the mixture and toss to coat the salad well. Let stand for 10 minutes to allow the veggies to soften slightly.
Create a bed with the arugula on the plate. Finely chop the coriander and add to the top. Serve the salad mixture over top.
Add 3 oz wild salmon fillet (bake or pan-sear) for extra protein.
Veggie Heavy Dinner
When it comes to balancing your hormones, sleep is hugely important. With a good night sleep your body can regenerate cells and support the liver's detoxification process. Go easy at dinner so your body isn't working hard on the digestion process all night.
Basil Pumpkin Seed Pesto with Zoodles
Serves: 3 to 4
½ small yellow onion, roughly chopped
1 garlic clove, roughly chopped
2 cups packed fresh basil leaves (arugula works, too)
3 large zucchini
½ cup pepitas (green pumpkin seeds), toasted
⅓ cup olive oil
2 teaspoons red wine vinegar, to taste (or lemon juice)
Pinch of red pepper flakes
Pinch sea salt
1 pint cherry tomatoes
Fresh basil leaves, for garnishing
To prepare the pesto: In a food processor, combine the onion, garlic, basil, toasted pepitas, olive oil, vinegar, red pepper flakes, pinch of sea salt. Blend until smooth.
To prepare the noodles: Spiralize the zucchini or grate the zucchini the long way on a large box grater. Toss the zucchini with pesto until well coated, and season with salt. Heat up if desired (lightly).
Transfer the pesto noodles to a large platter and sprinkle with the cherry tomatoes. Add in the fresh basil. Sprinkle goat cheese or nut cheese crumbles on top.
A quick, nourishing, delicious lunch or dinner your hormones will love:
Soup is a great choice for getting in your hormone-supporting essential nutrients. Try our nutrient-packed Greens Immunity Soup (loaded with cruciferous veggies) paired with toppings like hemp hearts or pumpkin seeds, avocado slices & cooked lentils. Sprinkle goat cheese or nut cheese feta.
If you try out the meal day above, we'd love your feedback. Please email us with any comments.
The BFY Team