Grocery List for Hormone Balance: Anti-Inflammatory

Winter Edition No. 6: your recipes and grocery list for breakfast, lunch, dinner and snacks to help support low levels of inflammation in the body.

Welcome to the eight edition of the GLFHB series! This week, we’re focusing on the power of anti-inflammatory foods to support hormone balance, gut health, and overall well-being. Inflammation isn’t just a busy word. While an inflammatory response is needed for survival — if you get a cut, this response is needed in order to signal cells to repair and heal — but chronic system inflammation causes problems.

Chronic inflammation can disrupt hormone production, contribute to fatigue, and trigger symptoms like bloating, brain fog, mood swings and so much more. In fact, it’s thought be the precursor to numerous diseases. By prioritizing nutrient-dense, anti-inflammatory foods, you can help reduce stress on the body, regulate blood sugar, and create a foundation for optimal hormone function.

This week's plan is packed with omega-3s, antioxidants and lots of fiber including greens, turmeric, ginger and gut-supportive ingredients that work together to calm inflammation, stabilize energy levels, and promote overall health.

As always, the meals focus on the "Foundations" for a balanced meal: they’re blood sugar-friendly, nutrient-dense, and hormone-supportive. In addition to these Foundations, this week’s grocery list and meal plan emphasize anti-inflammatory foods.

OMEGA-3 FATTY ACIDS
Supports hormone production, reduces inflammation, and promotes brain and heart health. Omega-3s are crucial for balancing cortisol, improving insulin sensitivity, and supporting progesterone production.
Sources: salmon, mackerel, sardines, pasture raised egg yolks. To a lesser extent, walnuts, chia seeds, flax, hemp seeds

VITAMIN K
Essential for bone health, blood clotting, and reducing inflammation. Vitamin K works synergistically with Vitamin D to support immune function and reduce oxidative stress.
Sources: Leafy greens (kale, spinach, Swiss chard, collard greens), broccoli, Brussels sprouts

SULFORAPHANE

Found in cruciferous vegetables, this compounds support liver detoxification, helping the body metabolize excess estrogen and promote hormone balance. Sulforaphane is also a potent anti-inflammatory and supports cellular repair.
Sources: Broccoli, Brussels sprouts, cauliflower, cabbage

ANTHOCYANINS & POLYPHENOLS

Powerful antioxidants that fight oxidative stress, reduce inflammation, and support healthy blood sugar regulation—essential for hormone balance. Anthocyanins also protect the ovaries and eggs from oxidative damage.
Sources: Berries (blueberries, raspberries, blackberries, strawberries), pomegranates, dark cherries, red cabbage, purple sweet potatoes

CURCUMIN

Curcumin is a potent anti-inflammatory compound that helps lower cortisol, improve insulin sensitivity, and reduce inflammatory markers. It also supports liver detoxification, which is essential for estrogen metabolism.
Sources: Turmeric (best absorbed with black pepper and healthy fats like olive oil or avocado)

EGCG

A powerful polyphenol in green tea that reduces inflammation, supports metabolism, and enhances liver detoxification. EGCG has been shown to reduce cortisol levels and support ovarian function.
Sources: Green tea, matcha

MAGNESIUM & FLAVANOLS

Dark chocolate is a rich source of magnesium, which helps reduce stress, support progesterone production, and improve sleep quality. Flavanols in cacao are powerful anti-inflammatory compounds that support heart health and brain function.
Sources: Dark chocolate (85%+ cacao), raw cacao, cacao nibs

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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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ANTI-INFLAMMATORY MEALS FOR HORMONE BALANCE

BREAKFAST

• Golden Milk Chia Pudding

• Pomegranate Cacao Kefir Bowl

• Protein Matcha

LUNCH

• Green Olive and White Bean Salad

• Curry Chicken Salad Lettuce Cups

DINNER

• Salmon with Lemon and Capers + Mashed Cauliflower

• Turmeric Rice with Peas and Chicken

• Greek Turkey Burger Bowls

• Orange Broccoli Chicken (refined sugar free)

SNACKS

• Bone Borth + Avocado

• Greek Yogurt with Berries

• Pomegranate + Dark Chocolate

• Roasted Sweet Potato + Tahini

• Avocado + Hard Boiled Eggs

• Olives

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GROCERY LIST

VEGETABLES:

• Arugula

• Microgreens

• Lettuce

• Cauliflower

• Broccoli

• Shallot

• Celery

• Cilantro

• Parsley

• Garlic

• Red onion

• Sun-dried tomatoes

• Cucumber

• Cherry tomatoes

• Russet potatoes

• Ginger

• Peas

FRUITS:

• Bananas

• Pomegranate seeds

• Oranges

• Lemons

CARBS:

• Quinoa

• Jasmine or basmati rice

• Flax crackers

HEALTHY FATS:

• Extra virgin olive oil

• Avocado oil

• Grass-fed butter or ghee

• Unsweetened shredded coconut

• Walnuts or almonds

• Hemp seeds

• Chia seeds

DAIRY ALTERNATIVES:

• Plain whole milk kefir

• Plain Greek yogurt or coconut yogurt

• Feta cheese

• Unsweetened almond or coconut milk

PROTEINS:

• Organic cooked chicken (Rotisserie)

• Salmon fillets

• Ground turkey

• Chicken breast or thighs

• Chickpeas

• Butter beans or white beans

PANTRY EXTRAS:

• Matcha

• Collagen peptides

• Vanilla protein powder

• Cacao Nibs

• Castelvetrano olives

• Turmeric powder

• Cinnamon

• Ground ginger

• Vanilla extract

• Garlic powder

• Honey

• Dijon mustard

• Curry powder

• Golden raisins or chopped apples

• Chopped almonds

• Capers

• Bone broth

• Dried oregano

• Cayenne

• Arrowroot or tapioca or corn starch

• Toasted sesame oil

• Low sodium tamari

RECIPES

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