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Grocery List + Meal Ideas for Balanced Blood Sugar & Happy Hormones


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

  1. 30 Grams of protein

  2. 1 Serving of complex/starchy carbs

  3. 1-2 Servings of Fat

  4. 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


Keep this list handy and stay connected within our community for more resources like this, recipes, coaching, and more inside the Her & Well Membership for $7.99!


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