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10 nutrition lifestyle recommendations to boost thyroid function

Balancing Female Hormones through Nutrition: A 7-Day Meal Plan

A well-planned diet can play a crucial role in  helping you balance your hormones which is essential for maintaining overall health and well-being. Many of us are overwhelmed with information on what to eat, how to meal plan & what to food shop for for hormone balancing and healthy eating over a week. To help you here is a 7-day meal plan that incorporates those foods rich in essential nutrients and phytochemicals which support female hormone balance. 

Foods to focus on are:

  • Omega-3 fatty acids from fatty fish, nuts, and seeds
  • Protein from legumes, tofu, meat, fish and eggs
  • Fibre from whole grains, beans, fruits, and vegetables
  • Antioxidants from berries, leafy greens, and other fruits and vegetables
  • Probiotics from yogurt and fermented foods
  • Healthy fats from avocado, nuts, and seeds

This meal plan does not contain specific amounts of foods, which will vary depending on your age, health status, lifestyle, and exercise routine. If you have a specific hormone condition, such as PCOS, underactive thyroid or Menopausal belly fat, and need more personalised information please contact me. 

Day 1 

  • Breakfast:  Oats with high protein Greek/Kefir yoghurt, walnuts, and berries  
  • Lunch: Grilled chicken breast/Tofu with quinoa, roasted vegetables
  • Snack: Apple slices with almond butter
  • Dinner: Baked salmon with sweet potato, green beans, broccoli & cauliflower

Day 2 

  • Breakfast:  Frittata/Egg muffins with cottage cheese and avocado
  • Lunch: Turkey and avocado wrap with mixed greens and whole wheat tortilla
  • Snack: Carrot sticks with hummus
  • Dinner: Grilled chicken breast with roasted brussels sprouts, cavolo Nero and white beans

Day 3

  • Breakfast: Scrambled tofu/eggs with mushrooms and rocket
  • Lunch: Grilled chicken breast with mixed greens and sourdough on the side 
  • Snack: Hard-boiled egg and cherry tomatoes
  • Dinner: Prawn/Tofu and vegetable stir-fry with egg/rice noodles

Day 4 

  • Breakfast: Avocado with scrambled eggs and another protein (such as salmon flakes/cottage cheese)
  • Lunch: Grilled chicken breast with mixed greens, cucumber, and whole wheat pita
  • Snack: Oat cakes with almond butter 
  • Dinner: Tofu, broccoli and mushroom traybake

Day 5

  • Breakfast: Overnight oats with almond milk, chia seeds, berries and protein powder
  • Lunch: Hard boiled eggs with feta, anchovies, olives and salad greens
  • Snack: Cottage cheese with cucumber slices
  • Dinner: Grilled Salmon with roasted mediterranean vegetables

Day 6

  • Breakfast: Breakfast burrito with scrambled eggs, black beans, and whole wheat tortilla
  • Lunch: Grilled chicken breast with mixed greens, olive oil dressing and slice sourdough
  • Snack: Apple slices with peanut butter
  • Dinner: Salmon Traybake with cauliflower, broccoli spears and white beans

Day 7

  • Breakfast: High Protein Greek/Kefir yogurt with almonds and berries
  • Lunch: Turkey and avocado wrap with mixed greens 
  • Snack: Carrot sticks with hummus
  • Dinner: Oven baked Tofu with steamed greens and quinoa

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