FREE DOWNLOAD: 3 dinner ideas for your menstrual phase

FREE DOWNLOAD: Fat Loss Cheat Sheet

FREE DOWNLOAD: 7 Day Menstruation Meal Plan

Your luteal phase (the week or two before your period) is when your body needs extra support to balance progesterone and keep cravings in check. That’s where seed cycling comes in! Sesame and sunflower seeds are rich in zinc, vitamin E, and healthy fats—nutrients that help boost progesterone and keep you feeling calm and satiated.

If you love the cozy, comforting feeling of a warm bowl of oatmeal but want to avoid the blood sugar spikes and crashes that can come with it, then you’re going to love this Noatmeal recipe. As a holistic nutritionist specializing in hormone balance, I’m always looking for ways to create meals that provide steady energy, support metabolic health, and keep you feeling full and satisfied for hours. This oat-free alternative is packed with fibre, healthy fats, and 30 grams of protein to fuel your morning without the crash.

These No-Bake Jammy PB&J Bites are a wholesome take on the classic peanut butter and jelly combo! Made with creamy almond butter, naturally sweetened chia jam, and rich dark chocolate, they’re high in protein and fiber while being refined sugar-free. The perfect grab-and-go snack that satisfies your sweet tooth without the crash!

Because you can eat the foods you love AND balance your hormones and lose the weight for good, all at the same time. I swapped out the cream cheese for goat cheese and sheep cheese in this recipe for a good reason. Sheep & goat cheese > cream cheese when it comes to your hormones!  They’re easier to digest, lower in lactose, and free of A1 casein (which can trigger inflammation). Plus, they’re packed with healthy fats that support happy hormones. Swap it in and thank me later!

Time isn’t an excuse when it comes to this easy 5 minute high protein snack. These Tuna Boats come together so fast and make for the perfect, balanced snack. High-protein snacks are essential for keeping your energy stable, balancing blood sugar, and supporting hormone health—all key to feeling your best throughout the day. With the crunch of fresh cucumber, savory tuna, and a flavor-packed drizzle of sesame oil, coconut aminos, and sriracha, this snack is as satisfying as it is nourishing. Topped with everything bagel seasoning, it’s the perfect way to fuel your day without sacrificing time or taste.

Introducing a lighter, yet just as satisfying twist on a classic—this Zucchini Lasagna! As a hormone specialist, I know how important it is to nourish your body without depriving yourself of the foods you love. This recipe swaps out traditional pasta for zucchini, making it a delicious low-carb alternative that still offers the comfort and heartiness you crave.

No more feeling overwhelmed with complicated meals - here’s a quick and easy 5 minute snack idea that will leave you feeling energized, without the crash.

Looking for a quick and easy snack that’s 75 Hard-approved or just fits your high-protein, low-carb lifestyle? These beef rollups are here to save the day! Packed with protein from high-quality roast beef deli slices, healthy fats from creamy avocado mayo, and a zesty kick from grainy mustard, they’re the perfect balance of flavor and nutrition. Toss in a handful of peppery arugula for some greens, and you’ve got a satisfying snack that keeps you full and energized without the carb crash. Perfect for busy days, post-workouts, or whenever hunger strikes—these rollups are as easy to make as they are delicious!

Say hello to your new favorite holiday cookies! These Orange Chocolate Cookies are the perfect blend of festive flavors and nourishing ingredients, making them a must-have for the season. Bursting with zesty orange and rich dark chocolate, they’re not only indulgent but also hormone-friendly.

Indulge in the holiday season with this Peppermint Fudge—a festive, hormone-friendly treat that’s as nourishing as it is delicious! Packed with protein and anti-inflammatory ingredients, it’s a satisfying way to enjoy your favorite holiday flavors while staying on track with your wellness goals.

Start your day with a powerhouse breakfast: Immune-Boosting Kimchi Scrambled Eggs! This nutrient-packed dish combines the gut-healing benefits of kimchi with a high-protein foundation to keep you energized and balanced all morning.

Kimchi, a fermented superfood, is rich in probiotics that support gut health, which plays a crucial role in immunity and hormone balance. Pairing it with protein from eggs helps stabilize blood sugar levels, boosts metabolism, and keeps you full longer, making it the perfect choice for a productive day. A touch of goat or sheep milk adds creaminess while being easier to digest, and a slice of sourdough or Ezekiel bread provides slow-digesting carbs for steady energy.

Say hello to your new favorite dinner recipe: Hormone-Friendly Marry Me Chicken! This twist on the classic creamy chicken dish is just as indulgent and flavorful, but made with ingredients that support your hormone health without sacrificing taste.

Cozy up this holiday season with a better-for-you Earl Grey Lemon Loaf—a lighter twist on a festive favorite! Perfect for gatherings or as a treat alongside your favorite tea, this loaf brings together the comforting notes of Earl Grey tea, the bright zest of lemon, and just the right touch of natural sweetness from honey.

As a hormone specialist, I’ve crafted this recipe with your wellness in mind. Featuring almond flour for healthy fats, protein powder to keep you satiated, and coconut oil to support balanced hormones, this loaf skips refined sugars and inflammatory ingredients often found in traditional holiday bakes. Instead, it’s a nourishing, delicious option that you can feel good about enjoying.

Indulge in the festive flavors of the season and support your hormones with this Hormone-Healthy Peppermint Mocha! 🌿🍫 This cozy drink is the perfect balance of rich chocolate, refreshing peppermint, and a caffeine boost, all with ingredients that love your body as much as you love the holidays.

After a Thanksgiving full of indulgence, it’s time to hit reset—and this Detox Soup is the perfect way to do it. Packed with nutrient-dense ingredients, it’s designed to help you reduce bloating, nourish your body, and get back on track while still feeling satisfied.

Looking for the perfect healthy swap for your Thanksgiving table? This Cauliflower Stuffing is here to save the day! Loaded with wholesome, nutrient-dense ingredients, it’s a lighter, hormone-friendly twist on the classic dish—without sacrificing flavor.

Craving something indulgent and good for you? These Bourbon Pecan Bars are more than just a treat—they’re packed with benefits that support your overall wellness. Thanks to almond flour and protein powder, they’re high in protein, helping with muscle recovery and keeping you fuller for longer. The combination of yacon syrup and ghee provides natural support for hormone health while satisfying your sweet tooth.