🕖 MORNING – Cortisol & Thyroid Support

🌿 Green Tea + Banana Smoothie

Ingredients:

• 1 cup brewed green tea (cooled)

• 1 ripe banana

• 1/2 cup almond milk (or any plant-based milk)

• 1 tbsp chia seeds (optional for fiber)

• 1 tsp honey or date syrup (optional)

• Handful of ice

Instructions:
Blend all ingredients until smooth. The L-theanine in green tea helps calm cortisol, while bananas provide B vitamins to support the nervous system and stress response.

💡 Optional Add-in: A scoop of protein powder or collagen for added hormonal support.

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🕙 MID-MORNING SNACK – Progesterone Boost

🍊 Citrus & Pumpkin Seed Parfait

Ingredients:

• 1 small orange, peeled and chopped

• 2 tbsp pumpkin seeds

• 1/2 cup Greek yogurt (or coconut yogurt)

• Sprinkle of cinnamon

Instructions:
Layer yogurt with orange slices and top with pumpkin seeds. Vitamin C from the orange boosts progesterone production, and zinc from pumpkin seeds supports hormone synthesis.

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🕛 LUNCH – Estrogen Detox & Testosterone Support

🥦 Broccoli-Carrot Stir-Fry with Brown Rice

Ingredients:

• 1 cup broccoli florets

• 1 medium carrot, julienned

• 1/2 onion, sliced (for testosterone boost)

• 1 tsp olive oil or coconut oil

• 1/2 cup cooked brown rice

• Garlic, ginger, and low-sodium soy sauce to taste

Instructions:
Sauté onion in oil, add carrots and broccoli, stir-fry for 5-7 minutes. Serve over brown rice. Broccoli contains indole-3-carbinol which helps balance estrogen, and onions support testosterone.

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🕒 AFTERNOON SNACK – Thyroid Nourishment

🌰 Lentil Hummus & Brazil Nuts

Ingredients:

• 1/2 cup cooked lentils

• 1 tbsp tahini

• 1 garlic clove

• Juice of 1/2 lemon

• 1 tbsp olive oil

• Sea salt and cumin to taste

• 2 Brazil nuts on the side

Instructions:
Blend lentils with tahini, garlic, lemon juice, and olive oil to make a creamy dip. Enjoy with veggie sticks and Brazil nuts. Lentils provide iron and zinc, essential for thyroid health, while Brazil nuts are rich in selenium, a mineral that fuels thyroid hormone production.

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🕕 DINNER – Hormone Synergy Plate

🍽 Roasted Onion, Asparagus & Salmon Tray Bake

Ingredients:

• 1/2 red onion, sliced

• 1 bunch of asparagus, trimmed

• 1 salmon fillet (rich in omega-3s for hormone health)

• 1 tsp olive oil

• Lemon zest and herbs (rosemary, thyme)

Instructions:
Toss veggies in olive oil and herbs. Place salmon on a baking tray with veggies. Bake at 400°F (200°C) for 15–18 minutes. Onions and asparagus support testosterone, while salmon supports overall hormone cellular communication.

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🕘 EVENING WIND-DOWN – Cortisol Reset

🍵 Warm Herbal Tea (Green Tea or Chamomile) + Dark Chocolate Square

Optional Addition:

• A few almonds or sunflower seeds for added magnesium (stress relief)

Sip slowly. This relaxing ritual helps lower evening cortisol, preparing your body for a restful night.

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✅ TIPS FOR HORMONE HARMONY:

• Hydration: Drink 1.5–2 liters of water per day to help with detoxification.

• Sleep: Aim for 7–9 hours of quality sleep nightly to reset cortisol and regulate reproductive hormones.

• Balance Fats: Include healthy fats (avocados, olive oil, fatty fish) to support hormone production.

• Avoid: Excess sugar, processed foods, and caffeine after 2 PM.