7-Day Hormone Balance Meal Plan & Recipes

Simple, nourishing meals to stabilise blood sugar, calm cortisol and support hormonal wellbeing. Over the next 7 days, you’ll enjoy delicious, hormone-friendly meals that are easy to prepare, full of whole foods, healthy fats, and lean protein. The 7-Day Hormone Balance Meal Plan is designed to support your energy, balance your mood, and help you feel nourished from the inside out. Ready? Let's start cooking...

JUMP TO RECIPES ↓ HORMONE BALANCE » FREE MEAL PLANS »

Today I am sharing my 7-Day Hormone Balance Meal Plan, a nourishing guide curated to support your body’s natural rhythms, stabilise blood sugar, and calm the nervous system. Each meal features simple, hormone-friendly ingredients that are easy to prepare and thoughtfully combined to help you nourish and feel more in tune with your body.

Why You'll Love This

• blood sugar–stabilising meals that keep energy steady all day

• gentle, cortisol-calming nutrition to soothe your nervous system

• hormone-supporting nutrients from protein, fibre, healthy fats, and colourful vegetables

• hydration rituals with infused water and herbal teas to refresh and support appetite

Following this nutritionally balanced menu, you’ll be giving your body the building blocks for steady energy, better balanced energy levels and hormones. Each recipe has been crafted to be simple, nourishing, and delicious, so you can feel supported without spending hours in the kitchen. Scroll down to dive into the 7-Day Hormone Balance Meal Plan and start experiencing the gentle, everyday benefits of hormone-supporting nutrition.

RELATED:

📖 Looking for a all-natural approach to hormonal wellness? Come join the free Eat Nourish Glow Community where I am sharing evidence-based strategies that naturally support hormone balance through nutrition, lifestyle, and targeted supplementation. You'll have access to free recipes, daily habit prompts, Q&As and so much more! Register for this support group here.

You Also Might Like

• 7 Healthy Things I Eat For Menopause (as a Nutritionist) »

• 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet »

• The PCOS Plate: Food For Hormone Balance & Managing Symptoms »

The 7 Day Meal Plan At A Glance

Daily Non-Negotiables

The 7-Day Hormone Balance Meal Plan is created to nourish your body and support your hormones with simple, delicious meals, but you'll also be encouraged to practise simple hydration rituals and get more active. This is your gentle, hormone harmony guide to restore balance, boost energy, and leave you feeling lighter, calmer, and more in tune with your body in less than 7 days.

Day 1-7

Daily Structure (All 7 Days)

• Morning Ritual: 500ml warm lemon water upon waking

• Breakfast: high-protein meal (see recipes below)

• Mid-Morning: herbal tea + handful of raw almonds

• Lunch: balanced main with protein, healthy fats, fibre

• Afternoon: infused water; aim for 1 litre by dinner

• Dinner: nourishing meal with lean protein and vegetables

• Evening Ritual: herbal tea 60 minutes before bed

Follow along or feel welcome to experiment with these recipes, practice the hydration rituals, and settle into nutrition that will restore and stabilise your energy. Over the week, you’ll notice how small, mindful choices, from your morning lemon water to your evening herbal tea, can shift your energy, mood, and overall sense of balance.

Daily Non-Negotiables

Tips For All 7 Days

Hydration Rituals

• enjoy 500ml warm lemon water upon waking for digestion

• sip on 3 litres of water throughout the day (plain or infused)

• drink herbal tea 15 minutes before main meals for appetite control

• calm the nervous system with lavender tea before bed

Eating Rhythm

• eat a high-protein breakfast within 1 hour of waking

• always have coffee or caffiene 1 hour after eating breakfast

• space meals 3+ hours apart for better metabolism control

• finish eating meals by 6pm or 2-3 hours before bed

• never skip meals (this spikes cortisol and triggers cravings)

Movement & Stress Management

• enjoy a 10-minute morning sunshine bath (boost vitamin D and metabolism)

• walk for 10-15 minutes before or after meals for better insulin balance

• practise 5-10 minutes of stress reduction (breathing, meditation, journaling)

• keep a consistent sleep schedule (aim for 7-9 hours)

Meal Structure (Every Meal)

• serve 25-35g of quality protein per main meal

• include healthy fats (avocado, nuts, seeds, olive oil)

• 10-20g of dietary fibre from vegetables and whole grains for main meals

• choose complex carbs (not simple sugars)

Practise these habits daily over the next week and experience how such small, intentional micro-shifts can support your hormone health, energy, and overall wellbeing.

Shop Healthy Habits Essentials

Advertisement

7 Day Hormone Balance Recipes

Quick & Easy Meal Ideas

This collection of simple, hormone-supporting recipes is designed to fit seamlessly into your weekly menu. Each meal helps stabilise blood sugar, curb cravings, and nourish your body from the inside out. Listen to what your body is craving and honour it. Eating well can feel delicious, satisfying, and effortless all week long.

Chia Seed Breakfast Protein Pot

Prep: 5 min | Set time: 4 hours

Creamy chia pudding made with protein powder for that all-day energy and topped with kiwi, blueberries, and toasted coconut flakes. It's an easy, hormone-balancing breakfast with staying power.

Ingredients

• 1 cup almond milk, unsweetened

• 1 (30g) scoop vanilla whey or vegan protein powder

• 3 tbsp chia seeds

• 1 kiwi, sliced

• 1/4 cup blueberries, organic

• 1 tbsp coconut flakes, toasted

• 1/2 tsp vanilla extract

Cooking Method

Whisk the milk, vanilla protein powder, chia seeds, and vanilla extract in a mason jar or small bowl. Stir everything together thoroughly, making sure there are no clumps of seeds or protein powder. Seal or cover and place in the refrigerator overnight, or for at least four hours, until the chia seeds have absorbed the liquid and created a thick, pudding-like texture. When you're ready to enjoy, top with fresh kiwi slices, blueberries, and a sprinkle of toasted coconut flakes for that beautiful crunch and tropical vibe.

Nutrition & Serving

• Per Serving: 1 | Calories: 360 | Protein: 28g | Fibre: 13g | Fat: 14g | Net Carbs: 24g

Vegan Protein Pancakes Recipe

Prep: 10 min | Cook: 15 min

Fluffy, plant-based pancakes made with your favourite vegan pancake recipe—perfect for a hormone-friendly breakfast that feels indulgent but keeps blood sugar stable.

Ingredients

• 1 cup oat flour

• 1 cup almond milk, unsweetened

• 1 scoop vanilla vegan protein powder

• 1 tbsp ground flaxseed mixed with 3 tbsp water

• 1 tsp baking powder

• 1/2 tsp cinnamon

• fresh berries or banana for topping

Cooking Method

To create the vegan "egg" mix, whisk the flaxseed and water in a small bowl and set aside for five minutes to create your flax egg. In a large mixing bowl, combine the oat flour, vegan protein powder, baking powder, and cinnamon. Pour in the almond milk and the flax egg mixture, stirring gently until just combined; don't overmix or your pancakes won't be fluffy. Heat a non-stick pan over medium heat and ladle in the batter to create pancakes of your desired size. Cook for two to three minutes until bubbles form on the surface, then flip and cook for another two to three minutes until golden. Stack your pancakes high, top with fresh berries, and serve warm for the ultimate hormone-balancing breakfast.

Nutrition & Serving

• Per Serving: 2 | Calories: 320 | Protein: 20g | Fibre: 6g | Fat: 8g | Net Carbs: 36g

Green Goddess Protein Recipe

Prep: 10 min | Cook: 15 min

Creamy and energising for a welcome hit of all-morning energy and a little metabolism boost. Provides a well-balanced serving of blood sugar stabilising lean protein and antioxidants.

Ingredients

• 1/2 banana, chopped and fully frozen

• 250ml almond milk, unsweetened

• 1/2 cup spinach, fresh, organic

• 1 scoop (30g) whey or vegan protein powder (vanilla recommended)

• 2 tsp Matcha green tea powder, organic

• 1 tsp maca root powder, organic

• 1 handful of crushed ice

Cooking Method

Add the liquid first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go, and then add all the remaining ingredients. blend for a minute until well-combined and creamy smooth. You can enjoy this recipe as is, or top with a few fresh berries or your favourite ingredients to serve. Enjoy with an energising green tea 30-minutes later to support gut health and digestion.

Nutrition & Serving

• Per Serving: 1 | Calories: 285 | Protein: 30g | Fibre: 6g | Fat: 6g | Net Carbs: 18g

The Lunch Menu

The Tahini 'Nourish-Me' Salad Jar

Prep: 15 min | No cooking

A quick and easy mason jar salad layered with creamy tahini dressing, crunchy fresh broccoli and carrot, protein-packed Cajun chickpeas, seasoned tofu, and fresh herbs.

Ingredients

• 1 cup broccoli florets, lightly steamed, organic

• 1/2 cup shredded carrot, organic

• 1/2 cup chickpeas, tossed in Cajun seasoning and roasted

• 100g firm organic tofu, cubed and pan-fried with garlic powder and paprika

• 2 tbsp tahini butter, organic

• 1 tbsp lemon juice, freshly squeezed

• 2-3 tsp Dijon mustard

• 1-2 tbsp water (to thin)

• Fresh coriander and parsley, chopped

• Mixed salad greens

Cooking Method

First make the dressing by whisking the tahini, garlic and Dijon mustard until well-combined. Add lemon juice and water, whisking until smooth. Pour into the bottom of a mason jar. Layer in the hardest ingredients first, broccoli, carrots and then the softer, seasoned chickpeas and tofu and herbs on top. Seal and store in the fridge until mealtime. Shake before eating, eat from the jar or pour into a salad bowl.

Nutrition & Serving

• Per Serving: 1 | Protein: 28g | Fibre: 11g | Fat: 28g | Net Carbs: 27g

Stuffed Veggies & Egg Taco Wraps

Prep: 10 min | Cook: 10 min

Homemade egg wraps made with protein powder and almond flour, stuffed with crisp lettuce, black beans, tomato, corn, and creamy smashed avocado.

Ingredients

• 2 eggs, free-range, organic

• 1 scoop plain whey or vegan protein powder

• 2 tbsp almond flour

• 1 pinch of sea salt and pepper

• 1 cup lettuce leaves, organic

• 1/4 cup black beans, twice-rinsed

• 1/4 cup corn kernels

• 1/2 tomato, diced, organic

• 1/2 pitted avocado, smashed

Cooking Method

Whisk together the eggs, plain protein powder, almond flour, salt, and pepper in a bowl to make a smooth, thin batter. Heat a non-stick pan over medium heat and pour in half of the mixture, swirling it around to create a thin, even wrap. Cook for about two minutes until the edges start to lift, then carefully flip and cook for another two minutes on the other side. Repeat with the remaining batter to create your second wrap. Fill each wrap with crisp lettuce leaves, black beans, corn kernels, diced tomato, and a generous dollop of smashed avocado. Serve immediately while the wraps are still warm and pliable.

Nutrition & Serving

• Per Serving: 1 | Protein: 28g | Fibre: 9g | Fat: 22g | Net Carbs: 16g

Shop My Morning Cuppa Essentials

Advertisement

The Dinner Menu

Grilled Chicken Goddess Bowl Recipe

Prep: 10 min | Cook: 15 min

A nourishing bowl featuring grilled chicken breast, mixed lettuce, fresh tomato, creamy mozzarella, avocado chunks, and a drizzle of Italian herb dressing.

Ingredients

• 2 cups mixed lettuce, organic

• 1 fillet (150g) chicken breast, grilled and sliced, organic

• 1 tomato, chopped, organic

• 50g fresh mozzarella, torn

• 1/2 pitted avocado, sliced

• 2 tbsp Italian herb dressing (olive oil, lemon, oregano, basil)

Cooking Method

Arrange your mixed lettuce in a wide, shallow bowl to create a base. Top with slices of grilled chicken breast, arranging them in a fan across one side of the bowl. Add the chopped tomato, torn fresh mozzarella, and avocado slices, positioning each ingredient so you can see all the gorgeous colours. Drizzle the Italian herb dressing generously over the entire bowl, making sure every ingredient gets a touch of that herbaceous flavour. Serve immediately while the chicken is still warm and enjoy this vibrant, nourishing meal.

Nutrition & Serving

• Per Serving: 1 | Protein: 38g | Fibre: 7g | Fat: 28g | Net Carbs: 8g

Spinach Glow Salad Bowl Recipe

Prep: 10 min | Cook: 5 min

A nutrient-dense salad featuring spinach, steamed broccoli, crumbled feta, cranberries, blueberries, avocado chunks, and toasted sunflower seeds. Serve alongside grilled fish or chicken for a nutritious salad that support appetite and healthy weight loss.

Ingredients

• 2 cups baby spinach, organic

• 1 fillet (150g) grilled fish or chicken breast, organic

• 1/2 cup broccoli florets, lightly steamed

• 1/2 pitted avocado, cubed

• 1/4 cup blueberries, organic

• 2 tbsp dried cranberries, sulphur-free

• 2 tbsp sunflower seeds, toasted

• 2 tbsp feta cheese, crumbled

• 3 tbsp Lemon Vinaigrette (olive oil, white vinegar, lemon juice and zest, oregano, basil)

Cooking Method

Layer the baby spinach and lightly steamed broccoli florets in a large salad bowl for a nutrient-rich base. Add the crumbled feta, dried cranberries and berries over the greens, followed by the avocado and toasted sunflower seeds for added texture and healthy fats. Serve with your choice of grilled fish or chicken breast. The warmed protein pairs beautifully with the cool, crisp greens of the salad. Drizzle everything with lemon vinaigrette just before eating, tossing gently to ensure every bite is coated in that zesty flavour.

Nutrition & Serving

• Per Serving: 1 | Protein: 35g | Fibre: 10g | Fat: 27g | Net Carbs: 14g

Shop For On-The-Go Essentials

Advertisement

The Dessert/Snack Menu

Raw Chocolate Avocado Mousse

Prep: 10 Min | Chill: 30 Min

A rich, creamy chocolate mousse made with avocado for healthy fats, cacao for magnesium, and a touch of maple syrup to satisfy sweet cravings without spiking blood sugar.

Ingredients

• 2 ripe avocados, pitted

• 1/4 cup raw cacao powder, organic

• 1/4 cup almond milk, unsweetened

• 3 tbsp maple syrup or 1-2 tsp stevia granules

• 1 tsp vanilla extract

• fresh raspberries for topping, organic

• cacao nibs for crunch

• pinch of sea salt

Cooking Method

Add the pitted avocado to a food processor with the cacao powder, milk, sweetener, vanilla extract, and sea salt. Blend on high until completely smooth and creamy, scraping down the sides as needed. Taste-test for sweetness, then spoon mixture into small serving ramekins or dessert jars. Press plastic wrap to the the tops, pressing gently down to cover and seal the surface (avoids any browning of the avocado). Place in the fridge for at least 30 minutes to allow mousse to set and the flavours to develop.

Remove plastic to serve and top each cup with fresh raspberries and a sprinkle of cacao nibs for added texture and antioxidants. This dessert is rich in healthy fats that support hormone production and magnesium to help reduce cortisol.

Nutrition & Serving

• Per Serving: 1 | Protein: 5g | Fibre: 12g | Fat: 28g | Net Carbs: 20g

Coconut Protein Bliss Balls

Prep: 15 Min | Chill: 1 Hour

No-bake energy balls packed with protein powder, almond butter, shredded coconut, and a hint of vanilla for a satisfying treat that balances blood sugar.

Ingredients

• 1 cup almond butter (or any nut butter)

• 1/2 cup whey or vegan vanilla protein powder

• 1/2 cup shredded coconut (unsweetened)

• 1/4 cup ground flaxseed

• 3 tbsp maple syrup or 1-2 tsp stevia granules

• 1 tsp vanilla extract

• 2 tbsp coconut flour (if mixture is too sticky)

• pinch of sea salt

• extra shredded coconut for rolling

Cooking Method

In a mixing bowl, combine all the ingredients by hand to form a thick, uniform dough. If the mixture feels too sticky to handle, add flour one tablespoon at a time until you achieve a workable consistency. Roll the dough into small balls, about one tablespoon each, using your hands. Roll each ball through the extra coconut to coat the outside.

Place the finished bliss balls on a lined baking tray in the fridge for at least 1 hour to firm up. Store in an airtight container in the fridge for up to two weeks, making them perfect for meal prep and grabbing when sweet cravings hit.

Nutrition & Serving

• Per Serving: 1 | Protein: 12g | Fibre: 6g | Fat: 16g | Net Carbs: 10g

Bedtime Magnesium Chocolate Bites

Prep: 20 Min | Chill: 1 Hour

Nutrient-dense chocolate bites loaded with magnesium-rich ingredients like cacao, almonds, and pumpkin seeds to support stress reduction, better sleep, and hormonal balance.

Ingredients

• 1 cup runny almond butter, organic

• 1/2 cup pumpkin seeds (pepitas), finely chopped

• 1/2 cup raw cacao powder, organic

• 1/4 cup ground flaxseed

• 3 tbsp maple syrup or 1-2 tsp stevia granules

• 3 tbsp hemp seeds

• 2 tbsp chia seeds

• 2 tbsp coconut oil, melted

• 1 tsp vanilla extract

• 1/4 tsp sea salt

• dark chocolate chips for rolling (70% cacao or higher)

Cooking Method

In a mixing bowl, combine the almond butter, chopped pumpkin seeds, cacao powder, sweetener, seeds, melted coconut oil, vanilla extract, and sea salt in a large mixing bowl. Stir everything together thoroughly until you have a thick, sticky mixture that holds together when pressed. If the mixture feels too dry, add an extra teaspoon of coconut oil. Roll the mixture into tablespoon-sized balls using your hands, pressing firmly to ensure they hold their shape.

Melt a handful of dark chocolate chips in the microwave in 20-second intervals, stirring between each. Roll each ball through the melted dark chocolate to coat, or simply drizzle chocolate over the top. Place the finished magnesium bombs on a lined baking tray in the fridge for at least 1 hour until firm. These powerful little bites contain over 100mg of magnesium per serving, helping to lower cortisol, ease muscle tension, and promote restful sleep.

Nutrition & Serving

• Per Serving: 1 | Protein: 9g | Fibre: 7g | Fat: 18g | Net Carbs: 8g

If you’re thinking, “this was so helpful, but that’s only 7 days—what about the other 23? Head over to the Eat Nourish Glow Community on Facebook for more ongoing nutrition support, recipes and meal plans for real life.

Shop Kitchen Essentials

Advertisement

Hydration For Hormone Balance

The Secret To Appetite Control & Energy

Hydration plays a surprisingly powerful role in supporting your hormones. Water helps your body process nutrients, regulate blood sugar, and keep cortisol levels in check, while also aiding digestion and energy levels. Infusing your water with herbs, citrus, or cucumber isn’t just refreshing, it adds gentle nutrients and antioxidants that complement your meals, making it easier to stay consistent and mindful with your daily hydration. Think of it as a small, daily ritual that nourishes your body from the inside out and keeps your hormones humming in balance.

Infused Water

Infused Water (3 liters daily): keep a large jug of water infused with cucumber, lemon, and mint nearby. Staying hydrated supports appetite control, aids detoxification, and gives skin that coveted glow.

Herbal Tea Before Meals 

Herbal Tea Before Meals: sip chamomile, peppermint, or tulsi tea 15 minutes before eating to calm your nervous system, support digestion, and help you feel fuller faster. This reduces stress-eating and enhances nutrient absorption.

How To Eat For Hormone Balance

From A Women's Nutritionist

Balancing your hormones with food doesn’t have to be complicated, expensive, or stressful. I help women create simple, wholefood meals that support their bodies, curb cravings, and stabilise energy without ever feeling restricted. Instead, we focus on a few intentional choices and daily habits that make eating more satisfying, hormone-friendly, and effortless to fit into your week. Here's my top tips that make the biggest difference in a matter of days:

Prioritise Protein At Every Meal

Protein is the key to happy hormones and steady energy. Over 35, aim for 25–35g of quality protein at each meal, starting with breakfast. A protein-rich breakfast, even a small one, can curb sugar cravings, prevent energy dips, and help keep cortisol levels balanced throughout the day.

Focus On Healthy Fats

Healthy fats support your skin, hair, and nails while slowing down digestion, so your energy stays stable. Avocado, nuts, seeds, and olive oil are essential for hormone synthesis and also help keep you full longer.

Choose Complex High-Fibre Carbs

Carbs are not the enemy. Whole grains, legumes, and high-fibre vegetables release energy slowly, prevent insulin spikes, and support hormone balance especially important for perimenopause or PCOS.

Eat Regularly

Skipping meals elevates cortisol and can disrupt energy and metabolism. Aim for well-balanced meals every 3–4 hours, always including protein at breakfast to stabilise hormones and fuel your day.

Batch Cook & Prep Ahead

The 5-minute batch-cook hack is a game-changer. Prep proteins, chop vegetables, or portion snacks at the start of the day to remove decision fatigue. Even small tasks like cooking rice, prepping chia puddings, or assembling a salad can make healthy eating effortless and sustainable.

Now that you’ve mastered the basics of eating for hormone balance, it’s time to put it into practice. Bookmark this page, scroll down to the 7-Day Hormone Balance Meal Plan, and dine on the meals that will feel more supportive for your body. Repeat your favourites and let this week of nourishing, high-protein meals make eating well simple, stress-free, and utterly satisfying.

Nutritionist Note

I'm over here quietly sipping my green tea knowing you're about to notice the shift, and experience for yourself how these recipes and small habits actually can make the biggest difference on your hormone health. No gatekeeping, eating for your stage of life is the secret to steadier hormones and, is a simple, consistent way to quietly transform your body during midlife. The recipes and micro-habits shared today ae no ones no one talks about, but they work so well. So, if you've been struggling with energy, hormones, or weight loss stalling, bookmark this post, start with this menu and pivot away from the struggle with me. It's so simple and honestly, life-changing.

Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER

Frequently Asked Questions

Can I repeat meals throughout the week?

Absolutely. This plan is flexible—if you love the chia pots or buddha bowl, enjoy them multiple times. Variety is wonderful, but consistency with foods that make you feel good is even better.

Is this menu suitable for weight loss?

This menu is designed for hormone balance, which often naturally supports healthy weight management. The focus is on nutrient density and blood sugar stability rather than restriction.

Can I swap ingredients?

Yes. If you don't eat tofu, use tempeh or extra chickpeas. If you're not dairy-free, add Greek yogurt or cottage cheese. Make this menu work for your lifestyle.

How quickly will I notice results?

Many people report improved energy, better sleep, and reduced cravings within 3-5 days. Hormonal changes take time, so commit to the full 7 days for best results.

Do I need to eat all meals in order?

No. Mix and match based on your schedule and preferences. The key is consistency with balanced, whole-food meals throughout the day.

What if I'm still hungry?

Add an extra serving of vegetables, a handful of nuts, or a piece of fruit. This menu provides a foundation—adjust portions to meet your individual needs.

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.

FOLLOW: Instagram | Facebook | Pinterest | Substack

📌 Loved It, Pin It!

Important Note: The information share herein isn't intended to replace professional medical advice. Diet and hormonal changes affect every woman differently, and what works for one person may not work for another. Always consult with your healthcare provider, registered dietitian, or qualified nutritionist before making significant changes to your diet, especially if you're taking medication or have other health conditions. Your medical team knows your individual situation best and can help you create a plan that's right for your unique needs.