This is one of those meals that feels simple, but is doing a lot to support your body behind the scenes.
With a base of fiber-rich vegetables like mushrooms and kale, plus plant-based protein from black beans, this dish helps support digestion, blood sugar stability, and overall hormone balance. The combination of fiber, protein, and carbohydrates creates a more sustained energy release, helping you avoid that post-meal crash and keeping you feeling satisfied longer.
Ingredients like garlic, herbs, and leafy greens also support gut health and gentle detox pathways - an important piece of how your body processes and clears hormones efficiently.
This is a great recipe to lean into during your follicular phase, when your energy is naturally increasing and your body tends to respond well to lighter, more nutrient-dense meals. It supports that upward shift without feeling heavy or restrictive.
It’s the kind of meal that fits into real life: easy, flexible, and nourishing without needing to be perfect. A go-to for busy days when you still want to feel supported, energized, and grounded in how you’re eating.
Ingredients:
- 8 ozs Chickpea Pasta (dry)
- 1/4 cup Water (reserved from cooking pasta)
- 1/4 cup Extra Virgin Olive Oil
- 2 cups Mushrooms (chopped)
- 1 Garlic (clove, minced)
- 1/2 tsp Chili Flakes
- 4 cups Baby Kale
- 1/2 tsp Dried Thyme
- Sea Salt & Black Pepper (to taste)
- 1 1/2 cups Black Beans
Instructions:
- Cook the pasta according to package directions. Reserve some of the cooking water, then drain.
- Meanwhile, heat the oil in a large pan over medium heat. Add the mushrooms, garlic, and chili flakes. Cook, stirring, for two to three minutes until the mushrooms start to release their moisture.
- Add the kale, thyme, salt, and pepper. Cook, stirring occasionally, for five minutes or until the vegetables are softened. Add the black beans. Cook for one minute until heated through.
- Add the drained pasta to the pan. Pour in enough reserved pasta water to lightly coat everything. Toss well and cook for one minute until combined and hot.
- Divide evenly between bowls. Enjoy!
- For fun you can add in Sun dried tomatoes, artichoke hearts, and fresh herbs
2 servings
I will tell you, you may need to edit this recipe a bit - there are a lot of different ways to roll with it - some like a little more salt, some a little less maple syrup - but this is a great place to start! Feel free to taste and edit!
Ingredients:
- 3/4 cup Almond Butter (runny)
- 1/4 cup Maple Syrup
- 1 1/2 tsps Vanilla Extract
- 1/2 cup Chocolate Protein Powder
- 3 tbsps Cocoa Powder
- 1/2 tsp Sea Salt
- 1/2 cup Dark Chocolate Chips
- 1 tsp Coconut Oil (if you don't like the taste of coconut oil, you can buy the refined and it doesn't have that flavor!)
Instructions:
- Line the loaf pan with parchment paper.
- In a large bowl, combine the almond butter, maple syrup, vanilla, protein powder, cocoa powder, and salt. Mix thoroughly until fully combined.
- Transfer the mixture to the loaf pan. Press down to create a smooth top.
- Melt the chocolate and coconut oil in a pan over low heat, or microwave in 30-second intervals.
- Pour the chocolate over the protein mixture. Transfer to the freezer and freeze for 30 minutes until set. Slice into bars. Enjoy!
This is one of those meals that feels a little indulgent, but is actually doing a lot to support your body behind the scenes.
It’s rich in plant-based protein from the tofu to help keep you full and support stable blood sugar (which is key for balanced hormones), along with healthy fats that help keep energy steady. The combination of protein + fat + fiber makes this especially supportive for reducing cravings and avoiding those energy crashes later on.
The creamy, tangy element adds that satisfying “comfort food” feel, while ingredients like garlic and herbs offer gentle support for digestion and overall hormone health.
It’s the kind of meal that hits the craving and supports your body-especially during phases of your cycle when you need a little more grounding and nourishment.
Ingredients:
- 16 ozs Tofu (extra-firm, pressed, torn)
- 3 tbsps Pickle Brine (divided)
- 1 tbsp Avocado Oil
- 3 tbsps Arrowroot Powder
- 2 tsps Onion Powder (divided)
- 2 tsps Garlic Powder (divided)
- 2 tsps Dried Dill (divided)
- Sea Salt & Black Pepper (to taste)
- 1/2 cup Unsweetened Coconut Yogurt
Instructions:
- Preheat the air fryer to 400ºF (205ºC).
- Place the tofu into a large bowl. Toss with 2/3 of the pickle brine and oil. Add the arrowroot, half of the onion powder, half of the garlic powder, half of the dried dill, salt, and pepper. Gently toss until the tofu is coated.
- Transfer the tofu to the air fryer basket. Cook for 13 to 15 minutes until crispy, flipping halfway through.
- Meanwhile, combine the yogurt, remaining pickle brine, onion powder, garlic powder, and dried dill. Season with salt and pepper.
- Divide the tofu evenly between plates. Serve with the yogurt dip, and enjoy!
3 servings
This is one of those simple meals that quietly does a lot for your body.
You’ve got protein from the chicken to keep you full, healthy fats from olive oil to support hormones, and fiber-rich veggies to help with digestion and hormone balance. The arugula pesto adds extra support for liver detox (aka helping your body process hormones more efficiently).
It’s easy, balanced, and exactly the kind of meal that helps stabilize energy and reduce cravings—especially in the second half of your cycle when your body needs a little more support.
Ingredients:
- 1 cup Arugula
- 1 cup Basil Leaves
- 1/3 cup Extra Virgin Olive Oil
- 1/4 cup Lemon Juice
- 1 Garlic (clove, minced)
- 1/2 tsp Sea Salt
- 2 lbs Chicken Thighs (boneless, skinless, sliced)
- 2 Carrot (medium, sliced)
- 1 head Cauliflower (medium, cut into florets)
Instructions:
- Preheat the oven to 400ºF (205ºC) and line a large baking sheet with parchment paper.
- Combine the arugula, basil, oil, lemon juice, garlic, and salt in a blender until thoroughly combined and set aside.
- Arrange the chicken, carrots, and cauliflower on the prepared baking sheet. Toss with the pesto, and spread everything out evenly.
- Cook in the oven for 25 to 30 minutes, until the chicken is cooked through. Divide evenly onto plates and enjoy!
4 servings
This quick wrap is a great example of how simple ingredients can come together to support balanced energy and hormone health. The tofu provides plant-based protein to help stabilize blood sugar—an important foundation for keeping cortisol and insulin levels steady throughout the day. Crunchy cabbage from the slaw mix adds fiber that supports digestion and helps the body eliminate excess hormones through the gut. Finished with a creamy coconut yogurt and hot sauce drizzle, this wrap delivers flavor while keeping things light, nourishing, and satisfying. It’s an easy lunch or snack that supports steady energy without the afternoon crash.
Ingredients:
- 5 ozs Tofu (extra-firm, patted dry)
- 1/4 tsp Garlic Powder
- 1/4 tsp Smoked Paprika
- Sea Salt & Black Pepper (to taste)
- 1/16 oz Avocado Oil Spray
- 2 tbsps Unsweetened Coconut Yogurt
- 1 tbsp Hot Sauce
- 1 cup Coleslaw Mix
- 1 Brown Rice Tortilla
Instructions:
- Preheat the oven to 425ºF (220ºC). Line a baking sheet with parchment paper.
- Shred the tofu using the large holes of a box grater and place it on the baking sheet. Toss the tofu with garlic powder, paprika, salt, and pepper. Spray with oil, spread out evenly, and cook in the oven for 10 to 15 minutes until browned and cooked through.
- Meanwhile, in a bowl, combine the yogurt and hot sauce. Add the coleslaw and toss to combine. Season with salt and pepper.
- Lay the tortillas flat. Divide the coleslaw and tofu evenly among them. Roll each wrap tightly, tucking in the sides to form a burrito. Enjoy!
