The Wellness Baddie Meal Plan

6 HORMONE + GUT HEALTHY RECIPES, the lowdown on what that even means, plus 2 MONTHS of a FREE accountability group!

💖 ALL RECIPES ARE GLUTEN FREE, CORN FREE, AND GARLIC FREE 💖

• Garlic hurts my tummy so I don’t add any to the recipes. But if you would like to, definitely feel free to!

So many women have been asking me about hormone healthy meals lately, and what that even means. I’m here to give it to ya straight!

I’m soooooo passionate about this because these hormone hacks and recipes seriously have changed my entire life.

The health of your hormones are incredibly important. They are responsible for so many different things within your body like metabolism, blood sugar, body temperature, growth + development, sexual function, reproduction, skin status (oily, dry, acne-prone, etc .), sleep-wake cycle - and basically all of these things affect your MOOD and how you FEEL.

There are MANY hormones that keep your body functioning, but the main hormones are insulin (blood sugar retention + metabolism), melatonin (sleep), estrogen (reproduction + growth), testosterone (libido + growth), and cortisol (fight or flight).

EVERYTHING that you digest can affect your hormones. Positively or negatively. And that’s not just food. It can be music, movies, books, people you’re with, your environment, the air you breath, the water you drink, and so much more.

I could write an entire book on this. So for the sake of this post, we’ll focus in on food.

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Before I go into the meal plan and blood sugar balancing hacks, I want to welcome you to the Wellness Baddie - Winter Wellness Challenge! This is the 2 month challenge to recommit to yourself!

I started this because I have FINALLY hacked the winter months. It hasn’t always been this easy though. Moving to Portland was difficult at first because of how grey and cold it is. Coming from South Carolina and Los Angeles, I wasn’t used to this. Each week until March, I’m release a wellness challenge on my Instagram - it will be things to help you connect to yourself. For example, the first week was “Eating Before Coffee”, last week’s was “Get Social”, and this past week’s was “Womb Warming!

There’s still space in our FREE 2 MONTH accountability group where you get a habit tracker + intention setting worksheet each week, a monthly call with the group, and daily support from me and the other Wellness Baddies!

COMMENT “WELLNESS BADDIE” AND I’LL ADD YA TO THE GROUP :)

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Okay back to our regularly scheduled program.

I give all credit to The Glucose Revolution by Jessie Inchauspe for the blood sugar hacks below. (INCREDIBLE book if you haven’t read it, I highly, highly recommend it to everyone)

💥 The components that make a hormone healthy meal are eating fiber first, fats + proteins second, then finishing with your starches + sugars last. 💥

Eating them in that order helps to avoid glucose (blood sugar) spikes. Those spikes can cause fatigue, weight gain, bloating, inflammation, and many other diseases such as diabetes, PCOS, endometriosis, heart disease, cancer, etc.

Sugars (honey, fruit, processed sugars, maple syrup) digest really quickly and go to your blood stream just as fast. Same for starches (bread, pasta, potatoes), as they turn to sugar molecules in your stomach. Where on the flip-side, fiber (veggies, flax seeds) digests very slowly through your stomach which is what you want!

So by eating the fiber FIRST, then fats (cheese, avocados, nuts) + proteins (chicken, fish, tofu, beef), and then sugars + starches LAST, the sugars SLOWLLLLLY digest and you avoid high glucose spikes!

It’s important to note that to maintain steady blood sugar levels throughout the day, you MUST start your day with PROTEIN + FIBER and EAT BEFORE YOUR CAFFEINE

Below are my favorite meals to assist in maintaining a healthy gut biome and healthy glucose spikes. Giving you two recipes for each meal!

🌸 I get all of my ingredients at Trader Joe’s (except for my Malk, cottage cheese, ground beef, and sometimes eggs). It’s incredibly affordable and they have veryyy inexpensive organic options!

💖 ALL RECIPES ARE GLUTEN FREE, CORN FREE, AND GARLIC FREE 💖

• Garlic hurts my tummy so I don’t add any to the recipes. But if you would like to, definitely feel free to!

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🥣 Breakfast 🥣

The Go-To Smoothie

I make this when I don’t want eggs or meat in the morning. STILL very hormone and gut health friendly

• small handful of frozen berries [sugars + fibers]

  • (you don’t need as much as you think you do)

• half a frozen banana [sugars + fibers]

• almond Malk [fats + fiber]

  • (I just add a little each time until it’s the consistency that I want)

  • I REALLLLLY recommend Almond milk over any others. Oat milk is likely to spike your glucose levels because it’s a starch, whereas Almonds are a healthy fat. Be sure to look at the ingredients in your almond milk. I highly recommend Malk because it’s super clean and has no additives.

• scoop of Greek yogurt [protein + probiotics + fats]

  • (or coconut cream!)

• two scoops of ALOHA vanilla protein powder [protein + fibers]

  • Get 15% off with my link HERE

• scoop of peanut butter [protein + fats]

• two scoops of ground flax seeds [fibers]

• 1 tsp of cinnamon [warming]

  • Cinnamon is realllly good for your cycle. It’s a warming spice!

Plop all of the ingredients into a blender and blend that baby up!

The Protein One

You can definitely leave out the eggs if you don’t want them and just put the ingredients over some cottage cheese! I do that when I don’t want eggs, but still want a good savory breaky

• 2 pasture raised, organic eggs [protein]

• spoonful quality FULL FAT cottage cheese [protein + probiotics + fats]

  • My go to is Good Culture Whole Milk Cottage Cheese

  • It’s important to get the full fat cottage cheese (contrary to what we have been taught, no it will not make you “fat”. your body needs this healthy fat)

• 1 organic chicken sausage link [protein]

  • My go to is the Trader Joe’s Sweet Italian Chicken Sausage. I like it because it doesn’t have a casing and it’s yummmmies.

• organic spinach [fiber]

• organic peppers [fiber]

• optional: organic sauerkraut [probiotics + fiber]

Cut the chicken sausage, heat up olive oil and warm it in a pan. Once it gets browned, throw in the peppers. Let that sit for 3 minutes. As that’s going, put a spoonful cottage cheese in a bowl along with the 2 eggs. Add salt and pepper to your liking. Whisk that up really well. Add spinach to the pan. Once the spinach is quite wilted + cooked, add your egg/cottage cheese mix. Wait for the edges to just barely start to set, then using a rubber or silicon spatula, gently push the eggs from one end of the pan to the other. (this makes them really fluffy). Continue that until they are cooked to your liking and then enjoy! Option to add sauerkraut on top once plated!

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🥗 Lunch/Dinner 🥗

I typically just rotate throughout all of these meals eat week! For lunch, I’ll swap out the rice for lettuce, and vice versa for dinner. For me, it’s all about the meat and sauce babbbyy!

The Japanese Restaurant Dressing Bowl

I’ve always been obsessed with that ginger dressing from Japanese restaurants. You know which one I’m talking about! But it’s the specific type - the kind of chunky, umami dressing that goes perfectly with everything. I finally figured out how to make it and it’s SO EASY. See below

• Easy Japanese Chicken

  • 4 organic, free range chicken breasts or 1.5 lbs of organic, free range chicken tenderloins

  • if using chicken breasts, 1/4 cup of chicken bone broth

  • 1/2 cup tamari or coconut aminos

  • 1/3 cup of honey

    • or hot honey to add a lil spice!

  • 2 tablespoons of tomato paste

  • 2 tbsp of tapioca starch

Put all of the ingredients (except for the tapioca starch) into a crockpot for 2.5 hours on high heat. Take the chicken out and place into a bowl. Shred the chicken with 2 forks, then place it back into the crockpot. After placing the shredded chicken back into the crockpot, add your tapioca starch and mix. Leave this in there for another hour, or 1.5 hours. Serve on a bed of rice or lettuce (or both), an avocado + other veggies, and the special sauce below! This typically serves about 5-6 people (or if you’re meal prepping, 5-6 meals)

• Sauce

  • boiled ginger and turmeric [warming + anti-inflammatory]

    • (from the drink recipes I sent out last week!)

  • 1.5 lbs carrots, chopped [fiber]

  • 1/4 yellow onion, chopped [anti-oxidant]

  • 1/2 cup of olive oil [fats]

  • 1/4 cup of gluten free soy sauce [probiotic + anti-oxidant]

    • tamari or coconut aminos will do!

  • 3 tbsp apple cider vinegar

  • 2 tsp coconut sugar

  • salt

  • pepper

Add everything to a blender and blend on high-speed! Salt and pepper to liking. If you’d like it to be spicier, you can add more ginger <3

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