week one

meal tracker

Meal Tracker PDF
Meal Tracker PDF
Half slices of grapefruit on a satin cloth with a glass of wine and pearls in the background.

Breakfast Reccomendations

Suggestion: Start the day with something warm and protein-rich to steady cortisol and blood sugar. Think spiced oats cooked in almond milk with chia and walnuts, or eggs with avocado and sautéed greens. Add minerals back with pink salt or a small electrolyte drink. 

A table setting with cheese, crackers, apples, a glass of white wine, and decorative elements on a neutral tablecloth.

Lunch reccomendations

Suggestions: Focus on iron-supportive and anti-inflammatory foods: lentils, quinoa, leafy greens, and slow-cooked vegetables. Add a source of healthy fat, like olive oil, tahini, or ghee, to enhance absorption of fat-soluble nutrients. If digestion feels slow, include gentle spices like cumin or ginger. A warm soup or bowl meal supports both gut comfort and hormone metabolism.

A top-down view of a dinner table with plates of pasta, grilled meat, and appetizers, along with a bottle of tequila, lime wedges, and glasses of water.

Dinner reccomendations

Keep dinner light, grounding, and easy to digest to promote better sleep and hormone recovery. Try baked salmon or tofu with roasted root vegetables and a side of rice or sweet potato. Magnesium-rich foods like pumpkin seeds or dark leafy greens help ease tension. Finish with a calming tea (chamomile, cinnamon, or raspberry leaf)  to soothe digestion and the nervous system.