Balance Your Hormones Naturally with Microbiome-Friendly Foods

Day 1

• Breakfast: Greek yogurt with chia seeds, flaxseeds, and fresh berries.

• Snack: A handful of almonds and an apple.

• Lunch: Grilled salmon with spinach, avocado, and olive oil dressing.

• Snack: Kombucha and cucumber slices.

• Dinner: Quinoa with roasted vegetables (zucchini, bell peppers, carrots) and tahini dressing.

Day 2

• Breakfast: Smoothie with almond milk, banana, spinach, and a tablespoon of ground flaxseeds.

• Snack: Celery sticks with almond butter.

• Lunch: Lentil soup with a mixed greens salad and pumpkin seeds.

• Snack: A boiled egg and cherry tomatoes.

• Dinner: Grilled chicken with steamed broccoli and baked sweet potatoes.

Day 3

• Breakfast: Scrambled eggs with avocado and a slice of whole grain toast.

• Snack: Greek yogurt with honey and cinnamon.

• Lunch: Quinoa bowl with roasted veggies and grilled tofu.

• Snack: A handful of walnuts and a pear.

• Dinner: Grilled shrimp with zucchini noodles and pesto.

Day 4

• Breakfast: Overnight oats with chia seeds, almond milk, and blueberries.

• Snack: Carrot sticks with hummus.

• Lunch: Turkey lettuce wraps with avocado, cucumber, and pickles.

• Snack: Kombucha and sunflower seeds.

• Dinner: Baked salmon with wild rice and steamed asparagus.

Day 5

• Breakfast: Avocado toast on whole grain bread with a poached egg.

• Snack: Mixed nuts and an orange.

• Lunch: Quinoa salad with chickpeas, cucumber, and tahini dressing.

• Snack: Kefir with cinnamon.

• Dinner: Grilled chicken with kale salad and roasted sweet potatoes.

Day 6

• Breakfast: Chia pudding made with coconut milk and strawberries.

• Snack: Almonds and an apple.

• Lunch: Vegetable stir-fry with tofu on brown rice.

• Snack: Plain yogurt with berries.

• Dinner: Baked chicken thighs with roasted Brussels sprouts and quinoa.

Day 7

• Breakfast: Spinach and mushroom omelet with a slice of whole grain toast.

• Snack: Kombucha and carrot sticks.

• Lunch: Sweet potato stuffed with black beans, salsa, and Greek yogurt.

• Snack: A boiled egg and cherry tomatoes.

• Dinner: Grilled trout with roasted parsnips and steamed broccoli.