week one
meal tracker
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.
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.
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.