Balanced blood sugar is the foundation of Hormone Balance. If you're struggling with symptoms of Hormone Imbalance, keep this list and meal ideas handy! It's a great and simple starting point!
The Formula
The Balanced Blood Sugar Formula
30 Grams of protein
1 Serving of complex/starchy carbs
1-2 Servings of Fat
Fill half the plate with veggies for fiber
Quick Grocery List
Protein:
Pasture-raised eggs
Grass-fed ground beef
Antibiotic & Hormone Free Chicken breast/thighs
Wild Caught Salmon (can be frozen)
Canned lentils or chickpeas
Greek Yogurt
Bone Broth
Fats:
Avocado
Coconut Yogurt
Nuts- walnuts, cashews, pistachios
Olive oil/ Avocado Oil
Ghee
Seeds - chia, ground flax, hemp
Carbs:
Sourdough or sprouted bread
Sweet potatoes/White potatoes
Butternut squash
Quinoa (frozen is a great quicl option)
Fruits:
Bananas (more on the green side)
Blueberries
Raspberries
Lemons
Grapefruit
Veggies/Greens:
Arugula
Collard/Mustard Greens
Microgreens
Brussel Sprouts
Cauliflower
Broccoli
Artichoke Hearts
Celery
Extras:
Coffee/Matcha
Cinnamon
Ginger root
Apple Cider Vinegar
Hummus
Coconut, Almond, Hemp, Flax, Cashew Milk
Dark Chocolate (Hu brand is my fave)
Balanced Meal Ideas
Breakfast
Eggs+arugula+ avocado+berries
Avocado toast + 3 eggs
Smoothie
Avocado toast + salmon + microgreens
Yogurt + Berries + Seeds
Bone broth + avocado + microgreens
Quick Lunches
Egg/chicken/tuna salad on toast
Bone broth + soft-boiled eggs + avocado
Avocado egg salad on toast or greens
Quinoa + chickpea salad (can meal prep)
Nourish Bowl -roasted sweet potato, grass-fed beef, broccoli sauteed in olive oil or ghee
Leftovers or breakfast for lunch
Snacks:
Hard-boiled eggs
Avocado boats with hummus or seeds
Greek yogurt and berries
Fruit and nuts/berries
Roasted veggies + hummus
Bone broth
Grapefruit + coconut yogurt
Dinner Ideas:
Baked salmom + butternut squash + arugula salad
Ground beef bowls + broccoli + quinoa
Chicken Caesar salad + avocado + sourdough croutons
Chicken soup
Shredded chicken stuffed sweet potatoes + collard greens
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