Grocery List for Hormone Balance: Winter Edition No. 4

Winter Edition No. 4: your recipes and grocery list for breakfast, lunch, dinner and snacks with a heavy focus on foods for supporting gut health.

Welcome to the seventh edition of the GLFHB series! This week, we’re diving into the essentials of supporting gut health (again!) with intentional meal planning and nourishing recipes. Since healthy gut is foundational for overall wellness, but especially digestion to hormone balance, we can use all the support we can get.

By including gut-friendly ingredients and simple strategies, you can reduce bloating, enhance nutrient absorption, and foster a vibrant microbiome — all for which influence your hormone 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 foods that help support your gut microbiome and digestion.

FIBER
Fiber is essential for gut health, as it feeds beneficial gut bacteria and supports regular digestion. A variety of fiber-rich foods can help maintain a healthy microbiome and prevent bloating or constipation.
Sources: Chia seeds, flaxseeds, oats, quinoa, broccoli, Brussels sprouts, sweet potatoes, berries, and apples.

PROBIOTICS
Probiotics introduce beneficial bacteria into the gut, supporting a balanced microbiome and improving digestion. Regular consumption of probiotic-rich foods can enhance nutrient absorption and reduce gut inflammation.
Sources: Yogurt (dairy or coconut-based with live cultures), kefir, sauerkraut, kimchi, miso, and tempeh.

PREBIOTICS
Prebiotics are non-digestible fibers that feed and promote the growth of beneficial bacteria in the gut. Including prebiotics in your diet helps create a thriving environment for your microbiome.
Sources: Garlic, onions, leeks, asparagus, green bananas, artichokes, jicama, and dandelion greens.

OMEGA-3 FATTY ACIDS
These anti-inflammatory fats help reduce gut inflammation and support the integrity of the gut lining, which is crucial for a healthy digestive system.
Sources: Salmon, sardines, walnuts, chia seeds, and flaxseeds.

COLLAGEN AND GELATIN
Collagen and gelatin are rich in amino acids that support the repair and integrity of the gut lining, helping to heal leaky gut and reduce inflammation.
Sources: Bone broth, collagen powder, and gelatin.

POLYPHENOLS
Polyphenols are plant compounds that act as antioxidants and support the growth of beneficial gut bacteria. They also help reduce inflammation in the gut.
Sources: Berries, dark chocolate (70% or higher), green tea, red grapes, and extra virgin olive oil.

GINGER AND TURMERIC
Both ginger and turmeric are anti-inflammatory spices that soothe the digestive system, reduce bloating, and support gut healing.
Sources: Fresh ginger, turmeric powder, and golden milk lattes.

VITAMIN A
Vitamin A plays a key role in maintaining the health of the gut lining, reducing inflammation, and supporting the immune system.
Sources: Sweet potatoes, carrots, spinach, kale, and liver.

VITAMIN D
Vitamin D supports the immune system and helps maintain the integrity of the gut lining, reducing inflammation and promoting a balanced microbiome.
Sources: Salmon, sardines, egg yolks, and fortified plant-based milks.

ZINC
Zinc supports gut healing and helps maintain the gut lining’s integrity, making it an essential nutrient for overall gut health.
Sources: Pumpkin seeds, oysters, beef, cashews, and chickpeas.

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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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HORMONE BALANCING MEALS FOR WINTER

BREAKFAST

• Cinnamon Apple Chia Pudding

• High-Protein Breakfast Egg Biscuits

• Orange Creamsicle Smoothie

LUNCH

• Quinoa and Roasted Veggie Salad

• Gut-Healing Miso Soup with Chicken (leftovers from dinner)

• Broccoli & Brown Rice Bowl with Chicken or Salmon

DINNER

• Gut-Healing Miso Soup with Chicken

• Sheet Pan Salmon with Roasted Root Vegetables

• Coconut Curry with Cauliflower and Chickpeas

• Garlic Shrimp & Zucchini Noodles

SNACKS

• Chomps Beef or Turkey Sticks Code NOURISHED for 15% off

• Flackers Flaxseed Crackers with guacamole or hummus

• Coconut Yogurt with Fresh Pomegranate Seeds and a sprinkle of chia or hemp seeds

• Roasted Chickpeas seasoned with paprika and garlic powder

• Celery and Carrots with tahini dip or hummus

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GROCERY LIST

VEGETABLES:

• Spinach

• Dandelion greens or arugula

• Brussels sprouts

• Sweet potatoes

• Carrots

• Parsnips

• Cauliflower

• Shiitake mushrooms

• Broccoli

• Garlic

• Zucchini

• Green onions

• Parsley

• Onion

• Ginger

FRUITS:

• Orange

• Applesauce (unsweetened)

• Avocado

• Lemons

CARBS:

• Quinoa

• Brown rice

• Jasmine rice

HEALTHY FATS:

• Almond milk (unsweetened)

• Coconut yogurt (unsweetened)

• Kefir or yogurt (dairy or coconut-based)

• Goat cheese (optional)

• Coconut oil

• Olive oil

• Tahini

• Pumpkin seeds

PROTEINS:

• Eggs

• Turkey sausage

• Salmon

• Shrimp

• Chicken

PANTRY EXTRAS:

• Chia seeds

• Flaxseeds

• Vanilla protein powder

• Cinnamon

• Vanilla extract

• Turmeric powder

• Miso paste

• Chickpeas (canned)

• Coconut milk (canned)

• Curry paste

• Garlic powder

• Rosemary

• Sesame seeds

• Apple cider vinegar

• Maple syrup (optional)

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.