Grocery List for Hormone Balance: Winter Edition No. 2
Winter Edition No. 2: your recipes and grocery list for breakfast, lunch, dinner and snacks with a heavy focus on foods for balancing estrogen dominance.
Welcome to the fifth edition of the GLFHB series! This week, we’re diving into how to support estrogen dominance through diet and intentional meal planning. Estrogen dominance can bring its own unique challenges, from mood swings to heavy periods, but the right nutrients can make a world of difference.
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 your body metabolize and balance estrogen naturally.
FIBER
Essential for healthy digestion and the removal of excess estrogen through the bowels. Aim for a variety of high-fiber foods to support your body’s natural detox pathways.
Sources: Flaxseeds, chia seeds, berries, oats, lentils, broccoli, Brussels sprouts, artichokes
CRUCIFEROUS VEGETABLES
Packed with compounds like DIM (diindolylmethane), these veggies support liver detoxification and estrogen metabolism.
Sources: Broccoli, cauliflower, kale, arugula, cabbage, bok choy
MAGNESIUM
This mineral supports liver detoxification and hormone balance while reducing PMS symptoms associated with estrogen dominance.
Sources: Spinach, pumpkin seeds, almonds, dark chocolate, quinoa, black beans
B VITAMINS (B2, B6, B9, B12)
These vitamins play a vital role in liver function and estrogen metabolism, especially in supporting Phase 1 and Phase 2 detox pathways in the liver.
Sources:
B2: Eggs, mushrooms, spinach, almonds
B6: Chickpeas, salmon, sweet potatoes, bananas
B9 (Folate): Leafy greens, avocados, beets, lentils
B12: Fish, eggs, dairy, fortified plant-based milks
OMEGA-3 FATTY ACIDS
These anti-inflammatory fats can help reduce symptoms of estrogen dominance, like bloating and breast tenderness.
Sources: Salmon, sardines, walnuts, chia seeds, flaxseeds
ZINC
Supports liver detoxification and the breakdown of estrogen, while also benefiting skin health and reducing PMS symptoms.
Sources: Pumpkin seeds, cashews, chickpeas, beef, oysters
ANTIOXIDANTS (VITAMINS C & E)
These vitamins protect the liver from oxidative stress during estrogen metabolism and support healthy hormone balance.
Sources:
Vitamin C: Bell peppers, oranges, strawberries, kiwis, broccoli
Vitamin E: Almonds, sunflower seeds, avocados, spinach
PROTEIN
Protein is key for maintaining blood sugar balance, which prevents insulin spikes that can worsen estrogen dominance. Choose high-quality sources whenever possible.
Sources: Eggs, lean meats, seafood, tofu, Greek yogurt, lentils, Chomps
LIVER-SUPPORTIVE FOODS
Your liver plays a critical role in metabolizing and eliminating excess estrogen. Incorporating these foods helps optimize detox pathways.
Sources: Garlic, onions, turmeric, dandelion greens, beets
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!
HORMONE BALANCING MEALS FOR WINTER
BREAKFAST
Veggie-Packed Egg Scramble + Almond Butter Toast with Chia Jam
Savory Winter Cottage Cheese Bowl
Protein Yogurt Bowl with Pomegranates and Seeds
LUNCH
Greek Lemon Chicken Soup (Avgolemono)
Chopped Winter Salad with Chicken
Chicken Avocado Hummus Wrap with Arugula + Flax Crackers
DINNER
Greek Lemon Chicken Soup (Avgolemono)
Easy Chuck Roast with Mashed Cauliflower
Chuck Roast Tacos with Arugula
SNACKS
Hard boiled eggs
Avocado toast + hemp seeds
Veggies and hummus
Chomps (fav flavors right now — Sea Salt Beef and Jalapeño Beef)
Code NOURISHED for 15% offCashews and apples
Orange + sliced cheese
BONUS RECIPE:
Christmas Morning Cinnamon rolls (gf / df)
GROCERY LIST
VEGGIES:
Kale or spinach
Bitter lettuces (radicchio, endive, escarole, or romaine)
Arugula
Carrot
Celery
Bell pepper
Onions
Cauliflower
Garlic
Pickled beets
Pickled onions
Fresh parsley
FRUITS:
Apple
Pomegranate seeds
Lemons
CARBS:
Gluten-free bread
Gluten-free tortillas or wraps
Gluten-free orzo or cauliflower rice
Flax crackers
PROTEIN:
Organic chicken or rotisserie chicken
Chuck roast
Greek yogurt or unsweetened dairy-free yogurt
Goat cheese
Eggs
Cottage cheese
HEALTHY FATS:
Almond butter
Struesli savory granola or seeds (chia, hemp)
Avocados
Hummus
Grass-fed butter
Olive oil
Avocado oil spray
EXTRAS:
Chia jam
Honey or maple syrup
White balsamic vinegar
Dijon mustard
Dried oregano
Chicken broth
Bone broth
Bay leaves
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 exact amount you’d need to make the recipes.