If you’re looking for a quick, flavourful, and protein-packed salad that actually keeps you full, this Tex Mex Chopped Salad is it. With juicy chicken, fresh veggies, and a creamy lime-yogurt dressing, it’s the ultimate combo of crunch, spice, and nourishment. Perfect for lunch, dinner, or meal prep!

This isn’t your average salad. It’s packed with flavour, texture, and nutrients to keep you full and satisfied. Juicy oranges, chewy dates, creamy cheese, and crunchy candied pecans come together with a garlicky balsamic dressing for the ultimate sweet and savoury bite. Add your favourite protein (think steak, grilled chicken, salmon, or even lentils) to make it a balanced, blood-sugar-friendly meal.

This Tuscan Salad is the kind of meal you crave: massaged kale, creamy white beans, artichokes, sun-dried tomatoes, and sharp pecorino, all tossed in a zesty lemon walnut gremolata dressing that adds serious depth. It's rich in fiber, loaded with healthy fats, and easy to pair with your favorite protein (I love it with grilled chicken).

If you’re anything like me, the start of your cycle comes with a serious chocolate craving. But instead of grabbing something that spikes your blood sugar and leaves you feeling worse, I created these rich, satisfying fudge squares that actually support your hormones.

If you love Coconut Cult but don’t love the price tag, this homemade version is for you! Golden Cult is packed with probiotics to nourish your gut microbiome, prebiotics (thanks to yacon syrup) to feed healthy bacteria, and healthy fats to support hormones and glowing skin. It’s the ultimate gut-boosting, hormone-supportive treat you can enjoy by the spoonful, swirled into yogurt, or blended into smoothies — just one spoonful a day goes a long way toward supporting digestion, skin health, and steady energy.

These aren’t your average cookies. They’re made with almond flour for blood sugar-friendly fiber and healthy fats, ghee for a dose of nourishing saturated fat, yacon syrup (a natural sweetener that won’t spike your blood sugar), and protein powder to help you stay fuller, longer. Add some chocolate chips and walnuts for crunch and satisfaction, and you've got yourself a treat that supports your cravings instead of fighting them.

If you’re in your luteal phase and craving something sweet, creamy, and actually good for your hormones—this Orange Creamsicle Smoothie is it. During this part of your cycle, blood sugar can be harder to regulate, cravings hit harder, and your mood might feel a little off. That’s why this smoothie is packed with fiber, protein, healthy fats, and hormone-supportive nutrients like vitamin C and omega-3s to keep you feeling balanced, satisfied, and energized.

It tastes like dessert, but it’s built to work with your body, not against it.

This smoothie is specifically designed to support you during your menstrual phase—when your body is shedding the uterine lining and your hormones (especially estrogen and progesterone) are at their lowest.

During this time, it’s important to prioritize:

• Anti-inflammatory foods

• Fibre to support digestion and estrogen metabolism

• Nutrients like vitamin C, magnesium, and omega-3s to help ease cramps and support recovery

The luteal phase, that stretch between ovulation and your period is often when cravings, mood swings, and bloating start creeping in. It’s also when your body needs more calories, magnesium, and blood sugar stability. That’s where this smoothie comes in! With healthy fats from hazelnut butter and chia seeds, fiber from cauliflower rice and banana, and the hormone-loving benefits of cacao nibs, this recipe is a luteal-phase dream. It satisfies cravings while supporting the nutrients your body actually needs during this part of your cycle.

Packed with ingredients that support clear, glowing skin and balanced hormones, this blend does more than just taste amazing. It works from the inside out — reducing inflammation, boosting hydration, supporting gut health, and helping regulate blood sugar, all of which are key when you’re working to get your hormones back in sync.

This dreamy tropical blue smoothie is your tropical vacation in a glass—with benefits. Made with fiber-rich mango, pineapple, hormone-balancing avocado, and blue spirulina (a natural antioxidant powerhouse), it’s the ultimate way to glow from the inside out. It’s subtly sweet, creamy, and built to keep your blood sugar and hormones steady.

This smoothie was made to help you feel good from the inside out—especially during allergy season. With anti-inflammatory turmeric, immune-boosting bee pollen, and gut-friendly yogurt, it’s a powerhouse blend that also tastes like sunshine in a glass. Lightly sweetened with local honey and balanced with protein and healthy fats, it’s your go-to when spring allergies hit and you want to stay energized without the sugar crash.

This isn’t your average morning smoothie. It’s a creamy, chocolatey, cold brew-powered blend designed to work for you—helping reduce cortisol spikes, balance blood sugar, and support hormone health. Whether you’re in your luteal phase or just looking to avoid the energy crash of a sugary latte, this smoothie has your back.

If you love Coconut Cult but don’t love the price tag, this homemade version is for you! Golden Cult is packed with probiotics to nourish your gut microbiome, prebiotics (thanks to yacon syrup) to feed healthy bacteria, and healthy fats to support hormones and glowing skin. It’s the ultimate gut-boosting, hormone-supportive treat you can enjoy by the spoonful, swirled into yogurt, or blended into smoothies — just one spoonful a day goes a long way toward supporting digestion, skin health, and steady energy.

Inspired by the best tahini chip cookies I had in NYC, these are a hormone-healthy take that support your luteal phase. They're rich in protein, seed-cycling approved, and sweetened with blood-sugar-friendly yacon syrup.

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.