A Five Day Meal Plan That Can Balance Hormones
A healthy 5-day meal plan can be a powerful reset for your body, fueling it with the right nutrients to boost energy, support muscle growth, and improve digestion. By focusing on balanced meals with lean proteins, colorful vegetables, healthy fats, and whole grains, you’ll flood your body with vitamins, minerals, and fiber. This nutrient-rich approach stabilizes blood sugar levels, reduces cravings for processed foods, and can even help reduce inflammation, leaving you feeling lighter and more vibrant in just a few days.
Beyond the short-term benefits, a well-structured 5-day meal plan can set the stage for long-term health habits. When you see how delicious and satisfying healthy eating can be, it’s easier to carry those habits into the weeks that follow. Consistency is key: what starts as a five-day reset can become the foundation for sustained, positive changes in body composition, energy levels, and overall wellness. It’s a simple yet powerful way to take charge of your health and build a lifestyle that supports your goals.
Here is my custom sample meal plan. Each day provides approximately 1400-1500 calories and 80-100 grams of protein, focusing on hormone-balancing nutrients like healthy fats, fiber, and lean proteins. A grocery list is provided at the end.
5- Day Hormone- Hormone-Balance Plan
Day 1
Breakfast:
• 2 scrambled eggs (cooked in 1 tsp avocado oil)
• 1 slice whole-grain toast
• 1/2 avocado
• 1 cup mixed berries
Calories: 350 | Protein: 18g
Snack 1:
• 1 boiled egg
• 1 small apple
Calories: 150 | Protein: 7g
Lunch:
• Grilled chicken salad: 3 oz chicken, mixed greens, cucumber, tomatoes, 1 tbsp olive oil & lemon dressing
• 1/2 cup quinoa
Calories: 360 | Protein: 30g
Snack 2:
• 1/4 cup roasted chickpeas
Calories: 130 | Protein: 5g
Dinner:
• Baked salmon (4 oz)
• Steamed broccoli (1 cup)
• 1/2 medium sweet potato (roasted with 1 tsp olive oil)
Calories: 400 | Protein: 32g
Day 2
Breakfast:
• Greek yogurt (1 cup unsweetened)
• 1 tbsp chia seeds
• 1/2 banana, sliced
• 1 tbsp almond butter
Calories: 300 | Protein: 20g
Snack 1:
• 10 almonds
• 1 small orange
Calories: 150 | Protein: 4g
Lunch:
• Turkey wrap: 3 oz turkey, 1 whole-grain tortilla, spinach, cucumber, 1 tbsp hummus
• Carrot sticks (1/2 cup)
Calories: 350 | Protein: 25g
Snack 2:
• Cottage cheese (1/2 cup, low-fat)
• 5 strawberries
Calories: 130 | Protein: 12g
Dinner:
• Grilled shrimp (4 oz)
• Cauliflower rice (1 cup sautéed with 1 tsp olive oil)
• Mixed greens with lemon vinaigrette
Calories: 400 | Protein: 30g
Day 3
Breakfast:
• Protein smoothie: 1 scoop plant-based protein, 1/2 frozen banana, 1 cup spinach, 1 tbsp flaxseed, 1 cup almond milk
Calories: 300 | Protein: 25g
Snack 1:
• 1 rice cake topped with 1 tbsp peanut butter
Calories: 150 | Protein: 6g
Lunch:
• Grilled chicken (3 oz)
• Brown rice (1/2 cup)
• Steamed asparagus (1 cup)
Calories: 350 | Protein: 30g
Snack 2:
• 1 boiled egg
• 1/2 cup cucumber slices
Calories: 100 | Protein: 7g
Dinner:
• Turkey burger patty (4 oz)
• Zucchini noodles (1 cup sautéed in 1 tsp olive oil)
• Side salad with olive oil and balsamic vinegar
Calories: 400 | Protein: 30g
Day 4
Breakfast:
• Oatmeal: 1/3 cup oats, 1/2 cup almond milk, 1 tbsp walnuts, cinnamon, and 1 tbsp hemp seeds
Calories: 300 | Protein: 15g
Snack 1:
• 1 boiled egg
• 1/2 avocado
Calories: 150 | Protein: 8g
Lunch:
• Grilled salmon salad: 3 oz salmon, arugula, cherry tomatoes, cucumbers, 1 tbsp olive oil & lemon dressing
• 1/2 cup lentils
Calories: 360 | Protein: 28g
Snack 2:
• 1/4 cup mixed nuts (walnuts, almonds)
Calories: 130 | Protein: 5g
Dinner:
• Stir-fry tofu: 4 oz firm tofu, 1 cup mixed vegetables, 1 tsp sesame oil, tamari sauce
• 1/2 cup jasmine rice
Calories: 400 | Protein: 30g
Day 5
Breakfast:
• 2 poached eggs
• 1 slice sourdough bread
• 1/2 avocado
Calories: 350 | Protein: 18g
Snack 1:
• Greek yogurt (1/2 cup, unsweetened)
• 1 tsp honey
• 1/2 small peach
Calories: 150 | Protein: 10g
Lunch:
• Baked cod (4 oz)
• Mashed sweet potato (1/2 cup)
• Steamed green beans (1 cup)
Calories: 350 | Protein: 30g
Snack 2:
• Hummus (2 tbsp)
• Celery sticks (1 cup)
Calories: 100 | Protein: 5g
Dinner:
• Grilled chicken (4 oz)
• Roasted Brussels sprouts (1 cup)
• 1/2 cup wild rice
Calories: 400 | Protein: 30g
Grocery List
Protein
• Eggs (18)
• Chicken breast (14 oz)
• Salmon (7 oz)
• Shrimp (4 oz)
• Turkey breast (6 oz)
• Cod (4 oz)
• Firm tofu (4 oz)
• Greek yogurt (2 cups, unsweetened)
• Cottage cheese (1 cup, low-fat)
• Protein powder (plant-based or whey)
Grains & Legumes
• Whole-grain bread (3 slices)
• Whole-grain tortilla (1)
• Quinoa (1 cup cooked)
• Brown rice (1 cup cooked)
• Jasmine rice (1/2 cup cooked)
• Lentils (1/2 cup cooked)
Vegetables
• Spinach (2 cups)
• Mixed greens (4 cups)
• Cucumbers (2)
• Cherry tomatoes (1 pint)
• Broccoli (2 cups)
• Sweet potatoes (2 medium)
• Zucchini (2 medium)
• Green beans (1 cup)
• Asparagus (1 bunch)
• Brussels sprouts (2 cups)
• Cauliflower rice (1 cup)
• Celery sticks (1 cup)
• Carrots (2 medium)
Fruits
• Mixed berries (2 cups)
• Banana (2)
• Peach (1)
• Apples (2)
• Oranges (2)
• Strawberries (5)
Healthy Fats & Seasonings
• Avocado (3)
• Almond butter (2 tbsp)
• Peanut butter (1 tbsp)
• Chia seeds (1 tbsp)
• Flaxseeds (1 tbsp)
• Walnuts (2 tbsp)
• Almonds (1/4 cup)
• Olive oil (5 tbsp)
• Sesame oil (1 tsp)
• Hummus (4 tbsp)
Seasonings
• Lemon juice
• Balsamic vinegar
• Tamari sauce
• Cinnamon
Feel free to sub out any items that you do not like . Make sure you get the calorie and Protein facts .
