Meal Planning for Hormonal Health: What to Eat for Balance and Energy

Meal planning can be such a great tool to have when it comes to nourishing your hormones and your health! And despite what you may see online, meal planning doesn’t have to make piles of food, use hours and hours or be overwhelming to the point where you can’t maintain it as a routine.

Start with protein for stable blood sugar! Irregular insulin levels related to significant long-term fluctuations in blood sugars can leave you feeling sluggish and drained, and in the context of PCOS or insulin resistance, may worsen symptoms like irregular periods, facial hair and acne. Lean animal proteins like chicken, turkey, and fish are fantastic, and plant proteins like legumes, tofu and tempeh work beautifully if you are leaning into more vegetarian eating patterns. Don’t forget eggs as a protein option!

While there’s lots of pressure online to eat large quantities of protein in a day, it can help with both digestive tolerance, comfortable fullness and, to a certain extent, amino acid absorption but spacing protein out over the day.

High and fluctuating insulin levels can lead to weight gain, fatigue, and mood swings, and are often linked to hormonal imbalances such as PCOS and adrenal issues. Including a source of lean protein in every meal will help your body manage blood sugar more effectively, giving you sustained energy throughout the day.

Nutrient-dense fats also support hormones, particularly in the context of adequate carbohydrate intake. Including a variety of unsaturated fats in your meals will also support your body’s ability to absorb the fat-soluble vitamins A, D, E, and K, which are crucial for overall health. I love suggesting foods like avocados, nuts and seeds, olive oil, fatty fish like salmon and sardines.

Carbohydrates are not the enemy when it comes to health and hormones —in fact, carbs can provide steady energy, support thyroid function, and improve gut health, all of which are vital for hormones to function. The key is to choose carbohydrates that are rich in fibre and are lower in added sugars. Whole grains, sweet potatoes, squash and legumes are awesome carbohydrates to choose regularly - the goal is variety, and spacing over the day just like protein!

Fibre in general is a good idea to prioritize when you’re planning meals and snacks - soluble fibre in specific can bind with excess estrogen and remove it via regular digestive processes. Think about variety when it comes to fibre; leafy greens and cruciferous veggies are great, and they shouldn’t take the place of fruits, whole grains and seeds.

Now, last month we talked about specific vitamins and minerals that may support hormone health, including vitamin D, magnesium and vitamin C. These are nitty gritty details that come with an overall adequate and regular eating pattern - meal planning for these specific nutrients might spiral into chaos quickly! Many of the foods noted above offer these nutrients, so you can feed two birds with one scone easily.

Putting these elements into practice doesn’t have to be complicated. Preparing grains, legumes and roasted vegetables in bulk can make weeknights faster when cooking these from scratch takes extra time and effort (and they’re so multi-purpose!). Think about mixing and matching - meals don’t have to “go together” to be nourishing and delicious. Don’t forget to also plan ahead for snack options at home, as there’s nothing worse than mid-day hunger that you don’t have a tasty snack for. And while it can be missed often, plan ahead for the types of fluids you’d like to prioritize, especially if you’re working to increase your water intake during the day.

Need a quick outline? Inspo incoming!

Breakfast: Scrambled eggs with spinach and avocado, served on whole grain toast and a side of berries.

Lunch: Grilled salmon salad with mixed greens, quinoa, walnuts, and a lemon-olive oil dressing.

Snack: Almonds with pretzels and hummus or a chia seed pudding made with your favourite milk.

Dinner: Roasted chicken with sweet potatoes and steamed broccoli, drizzled with olive oil.

Hormone-friendly meal planning needs a confident focus on balanced, nutrient-dense meals that stabilize blood sugar, support digestion, and provide essential vitamins and minerals. Prioritizing variety, ease and convenience, as well as sustainability, makes the process supportive without being strict - and we all know how we feel about diet culture here!