5-Day Hormone-Balancing Meal Plan (2024)

A hormone-balancing meal plan restores the body's natural homeostasis allowing you to feel more energized. A few tweaks to your daily diet can help regulate your appetite and promote feelings of fullness so you can reach your healthy body goals.

Many foods interact with hormone receptors and peptide hormones. For example, in order for the hunger hormone ghrelin to be released, a fatty acid must be present. Fatty acids come from dietary fats like oil, cheese, avocado, nuts, seeds, and dairy.

A high-sugar, high-fat diet has been associated with changes to reproductive hormones, including hormonal imbalances that may lead to polycystic ovary syndrome (PCOS). More research is needed, but it's safe to say that following a hormone-balancing diet helps maintain hormonal balance and may prevent disease markers in the future.

The benefits of a hormone-balancing diet include improved insulin sensitivity, decreased inflammation, reproductive health, and metabolic advantages like appetite and weight control.

The Best Foods to Eat For Hormone Balance

Certain foods can help you restore—and maintain— hormone balance. Try incorporating these foods into your daily routine,

Protein-Rich Foods

Protein-rich foods help stimulate satiety hormones in a sustained release manner. That means you'll feel full and satisfied for longer after a meal. This is important for weight control. If you don't feel full and satisfied, you're more likely to overeat and make poor nutrition choices.

Plus, dietary protein provides the amino acids needed to make hormones. Essential amino acids are not produced within the body and must be acquired through diet. If a protein food contains all nine essential amino acids, it's considered a complete protein. Complete proteins are mostly found in animal products and include meat, fish, poultry, dairy, eggs, shellfish, and dairy-based protein powders.

Soy and quinoa are some of the only plant-based products that are considered complete proteins. That doesn't mean you can't eat other plant-based protein sources. Including a variety of plant-based proteins throughout the day will help you ensure you get the essential amino acids by the end of the day.

Healthy Fats

Dietary fat is linked to the endocrine system and metabolism. In reproductive health, consumption of dietary fats is associated with improvements in testosterone levels in both men and women. In addition, dietary fats improve estrogen levels and reduce inflammation. It's also necessary for the stimulation and release of cholecystokinin, a major hormone involved in digestion.

Focus on foods rich in dietary fat that include oils, cheese, dairy, nuts, seeds, avocado, eggs, and fish.

Carbohydrates

Fiber-rich carbohydrates including whole grains, fruits, and vegetables digest more slowly and help provide a steady release of insulin for better blood sugar control.

Additionally, fiber-rich carbohydrates may inversely affect hormone balance due to their effects on gut microbiota. This is because some of the bugs in your digestive system can metabolize or produce hormones. For example, dopamine and norepinephrine levels are altered when gut microbiota change.

The Best Foods to Avoid For Hormone Balance

Some foods can contribute to hormonal imbalance knocking your body's natural homeostasis out of alignment. Limit or avoid these foods to maintain hormonal balance.

Sugar

While there's not one food that will make you unhealthy, including sugar, a diet rich in added sugar can alter your hormonal balance. Excessive sugar intake leads to high blood sugar, also called hyperglycemia, and type 2 diabetes. If left untreated, it can lead to damage to the kidney, eyes, nerves, heart, and vascular system.

Processed Foods

Ultra-processed foods are food products that contain more than five ingredients and are often substances not used in the preparation of food, including modified starches, hydrolyzed proteins, hydrogenated oils, sugars, sweeteners, and additives. These foods are often high in saturated fat and refined sugars.

Refined Carbohydrates

Simple, or refined, carbs are sugar and other carbohydrates that have been stripped of the bran, fiber, and nutrients. These foods digest rapidly then stimulate a quick release of insulin and contribute to type 2 diabetes.

Caffeine

The relationship between caffeine and hormone levels, specifically estrogen, is under scrutiny. Some research suggests caffeine causes reductions in estrogen levels, but only in certain populations.

It's important to remember that the source of caffeine plays a role. Not every cup of coffee, tea, soda, or energy drink contains the same amount of caffeine. One cup of coffee generally contains around 80-100 mg of caffeine. Consider your individual tolerance of caffeine.

Alcohol

Alcohol denatures protein hormones causing them to lose biological functionality. Protein hormones are involved in several important processes including insulin sensitivity, growth, and lactation. The 2020-2025 Dietary Guidelines for Americans recommends adults abstain from alcohol or limit drinks to 2 per day for men and 1 drink for women.

Sample 5-Day Hormone-Balancing Meal Plan

This 5-day meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

This 5-day, hormone-balancing meal plan offers 3 meals and 2 snacks per day. Creating a balanced plate is important for balancing hormones. For that reason, this meal plan is a well-rounded nourishing menu that will promote a boost in energy, blood sugar control, and prevent inflammation.

Day 1

Breakfast

• 2 hard-boiled eggs
• 1 slice of wheat toast topped with 1/4 avocado and 1/4 teaspoon flaxseeds
• 1/2 cup blueberries
  

Macronutrients: approximately 338 calories, 18 grams protein, 29 grams carbohydrates, and 17 grams fat

Snack

• 1/2 cup hummus
• 1 cup sliced cucumber
• 1 serving (about 17) mini pretzel twists

Macronutrients: approximately 330 calories, 12 grams protein, 44 grams carbohydrates, and 13 grams fat

Lunch

• 4 ounces grilled chicken breast
• 2 cups fresh spinach
• 1 ounce pine nuts
• 1/2 cup sliced strawberries
• 1/2 cup sliced cucumber
• 2 tablespoons diced red onion
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper as desired

Macronutrients: approximately 545 calories, 40 grams protein, 18 grams carbohydrates, and 38 grams fat

Snack

• 1 scoop whey or plant-based protein powder mixed in water or coffee
• 1 medium apple

Macronutrients: approximately 195 calories, 22 grams protein, 28 grams carbohydrates, and 1 gram fat

Dinner

• 4 ounces grilled or baked cod or tilapia
• 1 cup cooked quinoa
• 1 cup steamed broccoli and cauliflower
• 1 tablespoon butter

Macronutrients: approximately 471 calories, 35 grams protein, 43 grams carbohydrates, and 16 grams fat

Daily Totals: 1,878 calories, 128 grams protein, 163 grams carbohydrates, and 84 grams fat

Day 2

Breakfast

Smoothie: 1 scoop whey or plant-based protein powder, 1/2 frozen banana, 1 cup frozen berries, 1/2 cup fresh or frozen spinach, 1/4 avocado, 1 teaspoon flaxseeds, 1 cup nonfat or 2% milk, ice

Macronutrients: approximately 417 calories, 37 grams protein, 54 grams carbohydrates, and 7 grams fat

Snack

• Whole wheat English muffin
• 2 tablespoons peanut butter or almond butter
  

Macronutrients: approximately 335 calories, 14 grams protein, 32 grams carbohydrates, and 14 grams fat

Lunch

• 1 (4-ounce) can solid white tuna in water, drained
• 1 tablespoon olive oil mayonnaise
• 1 teaspoon dill relish
• 1 serving (about 17) wheat crackers

Macronutrients: approximately 415 calories, 30 grams protein, 23 grams carbohydrates, and 22 grams fat

Snack

• 1 cup salted and prepared edamame (in the pod)
• 1 cup sliced carrots

Macronutrients: approximately 239 calories, 18 grams protein, 27 grams carbohydrates, and 8 grams fat

Dinner

• 4 ounces grilled chicken breast
• 1 cup sauteed bok choy
• 3/4 cup cooked white rice
• 1 tablespoon teriyaki sauce
• 1 ounce cashew pieces

Macronutrients: approximately 524 calories, 43 grams protein, 49 grams carbohydrates, and 18 grams fat

Daily Totals: 1,930 calories, 142 grams protein, 185 grams carbohydrates, and 74 grams fat

Day 3

Breakfast

• 1 (5.3 ounces) container plain nonfat or 2% Greek yogurt
• 1 ounce walnuts
• 1 teaspoon honey or maple syrup
• 1/2 cup cooked quinoa
• 1/4 cup blueberries
• 1/4 cup raspberries

Macronutrients: approximately 443 calories, 24 grams protein, 44 grams carbohydrates, and 21 grams fat

Snack

• 2 hard-boiled eggs
• 1 string cheese stick
• 1 cup sliced carrots
• 1 cup grapes

Macronutrients: approximately 347 calories, 21 grams protein, 30 grams carbohydrates, and 17 grams fat

Lunch

• 3 ounces sliced deli turkey breast
• 1/4 avocado
• 2 slices whole wheat bread
• Everything bagel seasoning
• 1 medium bell pepper, sliced

Macronutrients: approximately 317 calories, 28 grams protein, 36 grams carbohydrates, and 7 grams fat

Snack

Smoothie: 1 scoop whey or plant-based protein powder, 1 tablespoon peanut butter, 1 frozen banana, 1 cup nonfat or 2% milk, ice

Macronutrients: approximately 400 calories, 36 grams protein, 46 grams carbohydrates, and 9 grams fat

Dinner

• 4 ounces baked or grilled salmon
• 1 medium baked potato
• 1 tablespoon butter
• 5 extra large asparagus spears, steamed or grilled
  

Macronutrients: approximately 460 calories, 30 grams protein, 28 grams carbohydrates, and 25 grams fat

Daily Totals: 1,966 calories, 139 grams protein, 184 grams carbohydrates, and 79 grams fat

Day 4

Breakfast

• 3 scrambled eggs with 1/4 cup spinach, 1 tablespoon diced onion, and 2 tablespoons diced tomato
• 1 slice whole wheat bread
• 1 clementine

Macronutrients: approximately 339 calories, 24 grams protein, 26 grams carbohydrates, and 15 grams fat

Snack

• 6 ounces 2% cottage cheese
• 1/4 cup blueberries
• 1 ounce cashew pieces
  

Macronutrients: approximately 324 calories, 26 grams protein, 20 grams carbohydrates, and 17 grams fat

Lunch

• 4 ounces canned chicken breast, drained
• 1 tablespoon olive oil mayonnaise
• 1 tablespoon dill relish
• Red hot buffalo sauce, to taste
• 1 serving (about 17) wheat crackers
• 1 cup grapes

Macronutrients: approximately 407 calories, 23 grams protein, 43 grams carbohydrates, and 18 grams fat

Snack

• 1 scoop whey or plant-based protein powder mixed in coffee or water
• 1 medium apple
• 3 cups air-popped popcorn

Macronutrients: approximately 288 calories, 26 grams protein, 47 grams carbohydrates, and 2 grams fat

Dinner

• 3 ounces lean turkey meatballs
• 1/4 cup marinara sauce
• 1 tablespoon olive oil
• 1 cup cooked whole wheat spaghetti noodles
• 1 cup steamed broccoli
  

Macronutrients: approximately 499 calories, 38 grams protein, 50 grams carbohydrates, and 19 grams fat

Daily Totals: 1,856 calories, 136 grams protein, 186 grams carbohydrates, and 71 grams fat

Day 5

Breakfast

• 1/3 cup dry oats cooked with water and a dash of salt and cinnamon
• 4 large scrambled egg whites
• 1 ounce walnuts
  

Macronutrients: approximately 356 calories, 22 grams protein, 23 grams carbohydrates, and 20 grams fat

Snack

• 1 (5.3 ounce) container plain nonfat or 2% Greek yogurt
• 1/2 cup sliced strawberries
• 2 tablespoons mini chocolate chips
• 1 ounce slivered almonds

Macronutrients: approximately 411 calories, 23 grams protein, 34 grams carbohydrates, and 21 grams fat

Lunch

• 3 ounces grilled chicken
• 1/2 cup cooked white rice
• 1/4 cup black beans
• 1/2 cup shredded lettuce
• 2 tablespoons diced tomato
• 1/4 cup shredded Mexican blend cheese
• 1/4 avocado
• 2 tablespoons salsa
  

Macronutrients: approximately 468 calories, 39 grams protein, 40 grams carbohydrates, and 18 grams fat

Snack

• 3 cups air-popped popcorn
• 1 ounce raisins

Macronutrients: approximately 178 calories, 4 grams protein, 41 grams carbohydrates, and 1 grams fat

Dinner

• 4 ounces 93% lean ground beef burger
• 1 hamburger bun
• 1 slice provolone cheese
• 1 corn on the cob

Macronutrients: approximately 525 calories, 44 grams protein, 51 grams carbohydrates, and 17 grams fat

Daily Totals: 1,938 calories, 132 grams protein, 189 grams carbohydrates, and 78 grams fat

Tips for Following the Meal Plan and Making It Your Own

Cookie-cutter meal plans are not ideal for the average person. If something doesn't work for you, you're not going to follow it. Here are some simple ways to make this meal plan your own so you can follow it for the long haul.

• Meal prep. Create a grocery list based on the meal plan, then shop so you have everything you need so you're prepared. Then take time to make and prepare meals and meal components in advance. Make batches of protein, sides, sliced fruit, and veggies to stock your fridge and freezer.
• Make food swaps as necessary. Feel free to swap foods of similar nutritional value based on your likes, dislikes, lifestyle, and medical necessity. For example, if you don't like fish, simply swap it for a protein you enjoy.
• Get creative. Think of the flavors you enjoy eating and add those to your meals. Try a bento box meal or charcuterie lunch. Check out the freezer section at the local grocery store and pick out some sides that are quick to prepare and jazz up any meal.

The best diet is one that's not really a diet at all, but instead, a daily meal routine that keeps you feeling full and satisfied so you can maintain a healthy body weight to achieve your best health. Hormonal imbalances can have an impact on your efforts and leave you feeling drained and fatigued. If you're not sure whether a hormone-balancing meal plan is an appropriate option for you, talking to a Registered Dietitian or another healthcare provider can help you make that determination.