Breakfast: Blueberry “pie” chia parfait: coconut yogurt, chia seeds, sautéed blueberries with cinnamon, crushed pecans
Snack 1: Boiled egg + tiny drizzle of sriracha + avocado slices
Lunch: Asian chopped salad: cabbage, carrots, grilled shrimp, avocado, ginger sesame vinaigrette, ½ cup wild rice
Snack 2: Coconut date energy bite + mint tea
Dinner: Lemon garlic chicken thighs + mashed cauliflower + balsamic-glazed Brussels sprouts

Reflection: How does stress show up in my body—and what tools help me feel safe and steady again?

Bonus Materials: 

Satisfy your Cravings with Salted Caramel Yogurt Clusters- Check here.

Hormone-Loving Peanut Butter Banana Chocolate Cups -  Check here.

Breakfast: Almond apple skillet (sautéed green apple + cinnamon + almond butter drizzle + hemp seeds)
Snack 1: Celery boats with tuna avocado mash + sea salt
Lunch: Power bowl: turmeric grilled tofu, broccoli sprouts, cucumber, carrot ribbons, olive oil + lemon
Snack 2: Unsweetened matcha latte, raspberries+ few Brazil nuts
Dinner: Roasted Turkey with apricot, olives, and roasted root veg

Reflection: Where have I been pushing too hard when my body actually needed softness or support?

Bonus Materials:
High-Protein Hormone-Balancing Chocolate PB Yogurt Cups - Check here.

Breakfast: Green goddess smoothie: spinach, avocado, banana, chia, spirulina, ginger
Snack 1: 1 boiled egg + chili olive oil drizzle
Lunch: Turkey meatballs in spicy tomato sauce + sautéed zucchini noodles
Snack 2: ½ grapefruit with cinnamon + small handful pistachios
Dinner: Garlic shrimp tacos in lettuce wraps + mango salsa + slaw

✦ Reflection: What does nourishment feel like—not just nutritionally, but emotionally too?

Bonus Materials:
Start Your Day with Food That LOVES You Bac - Check here.

Breakfast: Coconut flax porridge (ground flax, coconut milk, cinnamon, berries, chia, shredded coconut)
Snack 1:  green smoothie + pumpkin seeds
Lunch: Roasted beet + arugula salad with grilled chicken, goat cheese (optional), and balsamic drizzle
Snack 2: Sweet potato “toast” with tahini + pomegranate, nuts
Dinner: Ginger miso cod + coconut stir-fried greens + wild rice

Reflection: What choice today made me feel proud of how I’m showing up for myself?

Bonus Materials:
10 Ways to Speed Up your Metabolism - Read here.
Why Controlled “Cheats” Help Your Hormones  - Read here.

Breakfast: Protein smoothie (spinach, frozen berries, vegan protein, flaxseed, cinnamon, unsweetened almond milk)
Snack 1: Hard-boiled egg + cucumber + sea salt
Lunch: Grilled turkey breast + kale salad (broccoli, pomegranate seeds, olive oil, lemon, turmeric) + ½ sweet potato
Snack 2: Chia pudding with cinnamon + walnuts
Dinner: Wild salmon + roasted cauliflower + sautéed spinach with garlic and chili flakes

Reflection: When I catch myself craving something, can I pause and ask: “What am I really needing right now?”

Bonus Materials:
Accountability Tracker - PDF File here.

Breakfast: Scrambled eggs with sautéed kale, red onion, and turmeric + ½ avocado
Snack 1: Pumpkin seeds + berries green tea
Lunch: Grilled shrimp + arugula + avocado + chili-lime vinaigrette + ½ cup lentils
Snack 2: Coconut yogurt + blueberries + flax
Dinner: Chicken stir-fry (broccoli, Bok choy, peppers, garlic, ginger, coconut ) + ½ cup brown rice

Reflection: Where can I allow more ease and still feel like I’m making progress?

Bonus Materials:
Are you actually getting 30g of protein per meal? Check here.
A Police Station, a Box of Tim Bits, and You... Read my blog post here.

Breakfast: Sweet potato hash (diced sweet potato, spinach, turkey sausage, eggs, cayenne)

Snack 1: Brazil nuts + green tea

Lunch: Ground turkey lettuce wraps (turkey, cabbage, shredded carrots, tahini ginger drizzle)

Snack 2: Cucumber slices + hummus

Dinner: Baked cod + sautéed kale + ½ cup quinoa + lemon zest and olive oil

Reflection: What’s one food I’ve truly enjoyed during this process—and how did it make me feel afterward, both physically and emotionally?

Bonus Materials:

Find Joy in Food Reflection Worksheet - Check here.