Grocery List for Hormone Balance: Winter Edition No. 1

Winter Edition No. 1: your recipes and grocery list for breakfast, lunch, dinner and snacks with a heavy focus on foods for supporting your adrenals and cortisol balance.

This fourth edition of the GLFHB series! It’s not officially winter yet but it’s December so it’s close enough. We’re sticking with the added focus on adrenal support and cortisol balance because the holiday season is here and our adrenals need all the support.

As always, the meals focus on the “Foundations” for a balanced meal, meaning they’re all blood sugar-friendly and nutrient-rich. All the things necessary for balanced hormones and supporting a healthy stress response. Along with these Foundations, this week’s meal plan has a heavy focus on foods with nutrients that support your adrenals.

VITAMIN C

Essential for adrenal function and helps manage cortisol production, especially in times of stress.

• Sources: Bell peppers, oranges, strawberries, kiwis, broccoli, Brussels sprouts

B VITAMINS (B5, B6, B12)

B5 (pantothenic acid) supports adrenal hormone production, while B6 and B12 aid in energy production and the stress response.

• Sources:

  • B5: Mushrooms, sweet potatoes, lentils, avocados

  • B6: Chickpeas, salmon, potatoes, bananas

  • B12: Eggs, dairy, fish, fortified plant-based milks

MAGNESIUM

Known as the “relaxation mineral,” magnesium calms the nervous system and stabilizes cortisol levels.

• Sources: Leafy greens, pumpkin seeds, almonds, black beans, dark chocolate

POTASSIUM

Balances sodium levels, supports blood pressure regulation, and keeps the nervous system calm, especially during stress.

• Sources: Avocado, sweet potatoes, bananas, spinach, coconut water, white beans

ZINC

Helps regulate the stress response and supports immune health, which can be impacted by cortisol.

• Sources: Pumpkin seeds, oysters, cashews, chickpeas, beef

OMEGA-3s

Anti-inflammatory properties in omega-3s support cortisol balance and overall adrenal health.

• Sources: Salmon, sardines, chia seeds, flaxseeds, walnuts

PROTEIN

Protein helps maintain blood sugar balance, which is crucial for stable cortisol levels. Look for quality protein source like grass-fed, organic and wild-caught when possible.

• Sources: eggs, lean meats, seafood, Greek yogurt, tofu, lentils, cottage cheese, Chomps

This weeks recipes are *mostly* hands off with a few make a head options if you want to get ahead of things for the week.

Missed the previous weeks? Here’s the link

Reminder: A new “Grocery List” will drop twice a month. Paid subscribers will get full access to the 90% brand new recipes I’m creating along with some meal “prepping” tips to set your week up for success.

Not a paid subscriber? You’ll still be able to see the grocery list and meal ideas (it’ll still always be on Instagram too) to give you some inspiration for the week ahead!

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HORMONE BALANCING MEALS FOR FALL

BREAKFAST

• Yogurt Bowl with Sautéed Pears

• Blood Orange Overnight Oats

• Sun-Dried Tomato Egg Muffin Cups

LUNCH

• Shaved Brussels Sprouts Salad with Salmon

• Avocado Tuna Salad

• Sausage Kale and White Bean Soup (leftovers)

DINNER

• Steak with Arugula Apple Salad

• Roasted Sweet Potatoes and Cauliflower Bowl with Juicy Baked Chicken

• Sausage Kale and White Bean Soup

• Ground Turkey, Shiitake and Cashew Lettuce Cups

SNACKS

• Chomps (fav flavors right now — Sea Salt Beef and Jalapeño Beef)
  Code NOURISHED for 15% off

• Flax crackers + Hummus

• Mandarin oranges + cheese stick

• Greek yogurt + Pears

• Blood orange + Sea Salt Chomps

• Cottage cheese + avocado + sun-dried tomatoes

• Bone broth hot chocolate

BONUS BEVERAGES

• Bone Broth Hot Chocolate

• Feel Better Tea

GROCERY LIST

VEGGIES:

• Brussels sprouts

• Kale

• Cauliflower

• Spinach

• Lettuce

• Yellow onion

• Celery

• Garlic

• Shiitake mushrooms

• Scallions

• Shallot

• Parsley

FRUITS:

• Apples

• Blood oranges

• Pear

• Lemons

CARBS:

• Sweet potatoes

• Rolled oats

• Sourdough bread

PROTEIN: 

• Hot smoked salmon

• Canned tuna

• Chicken breasts

• Sirloin steaks

• Ground turkey

• Eggs

• Greek yogurt or dairy-free yogurt

• Cottage cheese

• Manchego cheese

HEALTHY FATS:

• Coconut oil or grass-fed butter

• Avocado

• Tahini

• Walnuts

• Cashews

• Almond butter

• Pumpkin seeds

• Chia seeds

• Hemp seeds

EXTRAS:

• Cashew milk

• Hummus

• Avocado oil

• Olive oil

• Cacao powder

• Maple syrup

• Honey

• Sun-dried tomatoes

• Dijon mustard

• Coconut aminos

• Turmeric

• Bone broth

• Chicken broth

• Dried cranberries

RECIPES

Get the full recipes for the the Fall Edition of the Grocery List for Hormone Balance below. There’s also a more detailed grocery list with exact amount you’d need to make the recipes.