Grocery List for Hormone Balance: Anti-Inflammatory

Summer Edition No. 1: your recipes and grocery list for breakfast, lunch, dinner and snacks to help support low levels of inflammation in the body.

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

POLYPHENOLS & ANTHOCYANINS

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

• Peaches & Cream Chia Pudding

• Avocado and Eggs Breakfast Bowl

• Protein Matcha Pancakes

LUNCH

• Salmon Power Bowl

• Lentil and Feta Cucumber Salad

DINNER

• Salmon Cakes with Yogurt Tahini Dressing

• Salsa Verde Chicken Bowls

• Sweet potato Bun Burgers

• Balsamic Chicken with Peach Avocado Corn Salad

SNACKS

• Bone Borth + Avocado

• Greek Yogurt with Berries

• Pomegranate + Dark Chocolate

• Avocado + Hard Boiled Eggs

• Olives and Veggie Plate

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GROCERY LIST

VEGETABLES:

• Arugula

• Purple cabbage or coleslaw mix

• Red onion

• English cucumber

• Parsley or dill

• Corn (fresh or frozen)

• Basil

• Microgreens

FRUITS:

• Peaches

• Banana

• Pomegranate seeds

• Lemons

CARBS:

• Sweet potatoes

• Jasmine rice

• Quinoa

• Sourdough (optional)

PROTEINS:

• Eggs

• Wild salmon fillets

• Canned wild salmon

• Ground beef or bison

• Chicken thighs or breasts

• Cooked lentils or canned lentils

• Canned black beans

HEALTHY FATS:

• Olive oil

• Tahini

• Pumpkin seeds

• Hemp seeds

• Avocados

DAIRY ALTERNATIVES:

• Greek or coconut yogurt

• Crumbled sheep or goat feta

• Unsweetened almond or coconut milk

PANTRY EXTRAS:

• Chia seeds

• Collagen peptides

• Almond flour

• Ceremonial-grade matcha

• Coconut aminos

• Cumin

• Garlic powder

• Balsamic vinegar

• Dijon mustard

• White wine vinegar

• Salsa verde

• Sauerkraut or kimchi

RECIPES

Get the full recipes for this anti-inflammatory meal plan below. There’s also a more detailed grocery list with the exact amounts you’d need to make the recipes.