Reduce Stress Hormones

Day 1

• Breakfast: Greek yogurt with chia seeds, flaxseeds, and mixed berries (probiotics and omega-3s to reduce stress hormones and support gut health).

• Snack: A handful of almonds (rich in magnesium, which helps regulate cortisol).

• Lunch: Grilled chicken salad with spinach, avocado, and pumpkin seeds (protein, healthy fats, and fiber to stabilize blood sugar and reduce stress hormones).

• Snack: Kefir with a tablespoon of ground flaxseeds (fermented foods to nourish gut bacteria and reduce inflammation).

• Dinner: Grilled salmon with quinoa and steamed broccoli (omega-3 fatty acids to reduce stress and inflammation).

Day 2

• Breakfast: Smoothie with almond milk, spinach, banana, and ground flaxseeds (banana helps with serotonin production, which in turn helps manage stress).

• Snack: Carrot sticks with hummus (prebiotic fiber to nourish the gut and promote calm).

• Lunch: Lentil soup with a side of mixed greens salad (lentils are a great source of magnesium and fiber).

• Snack: A boiled egg with cucumber slices (protein and tryptophan to support serotonin and reduce cortisol).

• Dinner: Grilled turkey with quinoa and steamed asparagus (high in B vitamins, which help manage stress and support neurotransmitter function).

Day 3

• Breakfast: Chia seed pudding made with coconut milk and mixed berries (antioxidants, fiber, and omega-3s to reduce inflammation and stress).

• Snack: A handful of walnuts (rich in omega-3s to support brain function and reduce cortisol levels).

• Lunch: Tofu stir-fry with broccoli, bell peppers, and brown rice (plant-based protein and fiber to support gut health and balance stress hormones).

• Snack: Greek yogurt with honey and cinnamon (probiotics and anti-inflammatory properties).

• Dinner: Grilled chicken with roasted sweet potatoes and steamed kale (fiber, antioxidants, and magnesium to regulate cortisol).

Day 4

• Breakfast: Scrambled eggs with spinach and avocado on whole grain toast (healthy fats and fiber to support serotonin and manage stress).

• Snack: A handful of pumpkin seeds (rich in magnesium and tryptophan, which help manage cortisol).

• Lunch: Quinoa bowl with chickpeas, cucumber, tomatoes, and tahini dressing (plant-based protein and prebiotics to nourish the gut).

• Snack: Kombucha and a small handful of sunflower seeds (fermented food and healthy fats to support gut health and reduce stress).

• Dinner: Grilled salmon with quinoa and steamed Brussels sprouts (rich in omega-3s and fiber to help regulate stress hormones).

Day 5

• Breakfast: Smoothie with almond milk, berries, and ground flaxseeds (anti-inflammatory foods to reduce stress hormones).

• Snack: Celery sticks with almond butter (healthy fats and fiber to nourish the gut).

• Lunch: Roasted chicken with roasted vegetables (carrots, zucchini, and parsnips) (rich in fiber and antioxidants).

• Snack: Kefir with chia seeds (probiotics to help reduce gut inflammation).

• Dinner: Grilled shrimp with wild rice and steamed spinach (high in magnesium and omega-3s to balance cortisol).

Day 6

• Breakfast: Overnight oats with chia seeds, coconut milk, and fresh berries (fiber, omega-3s, and antioxidants to help reduce stress).

• Snack: Mixed nuts and a small apple (healthy fats and fiber to balance blood sugar and reduce stress).

• Lunch: Grilled chicken salad with avocado, mixed greens, and olive oil dressing (healthy fats and fiber to stabilize blood sugar).

• Snack: Greek yogurt with a handful of pumpkin seeds (probiotics and magnesium to manage cortisol).

• Dinner: Baked cod with roasted sweet potatoes and broccoli (rich in omega-3s and fiber to reduce stress).

Day 7

• Breakfast: Avocado toast on whole grain bread with a poached egg (healthy fats, protein, and fiber to stabilize blood sugar and reduce stress).

• Snack: A small handful of almonds and an orange (vitamin C to help reduce cortisol levels).

• Lunch: Quinoa bowl with grilled tofu, mixed vegetables, and tahini sauce (fiber and plant-based protein to nourish the gut).

• Snack: Carrot sticks with hummus (fiber and prebiotics to nourish the microbiome).

• Dinner: Grilled trout with roasted cauliflower and a side of quinoa (omega-3s and fiber to balance stress hormones).