28-DAY HORMONAL BALANCE RESET GUIDE PDF Free Download
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28
-
DAY HORMONAL
BALANCE RESET GUIDE
OPTIMIZE YOUR FERTILITY AND
WELL
-
BEING THROUGH HORMONE BALANCE
Includes
Nutritious
Recipes
Carmen Mair
Disclaimer
The information contained in this ebook is for educational and informational
purposes only and is not intended as medical advice. It is not intended to
diagnose, treat, cure, or prevent any disease, nor should it be used as a substitute
for professional medical advice, diagnosis, or treatment. Always seek the advice of
your physician or another qualified healthcare provider with any questions you
may have regarding a medical condition.
The nutritional information provided in this ebook is based on current scientific
understanding and is subject to change as new research becomes available. The
authors and publisher make no representation or warranties concerning the
accuracy or completeness of the ebook's contents and specifically disclaim any
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The opinions expressed in this ebook are those of the authors and do not
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Page 2
Welcome to the 28-Day Hormonal Balance Reset Guide, your roadmap
to hormonal harmony and vitality. As a dedicated nutrition and health
coach focused on holistic well-being, I've crafted this guide to tackle
hormone imbalances with specialized meal plans, delicious recipes, and
essential tips.
Over the next 28 days, you'll explore the nuances of hormonal health and
adopt practical strategies to sync your lifestyle with your body's natural
rhythm.
Prepare for a transformative journey where nutrition, wellness, and
actionable advice empower you to reset and revitalize your hormonal
well-being. Let's embark on this commitment to your health and vitality!
Page 3
Carmen Mair
www.carmenmair.com
Hello Love,
HORMONE IMBALANCES
TESTING METHODS
CORE PRINCIPLES FOR HORMONE BALANCE
MENSTRUAL CYCLE - WHY DOES IT MATTER
HOW TO BALANCE YOUR HORMONES NATURALLY
WEEK #1 — FOLLICULAR PHASE
WEEK #2 — OVULATION PHASE
WEEK #3 — LUTEAL PHASE
WEEK #4 — MENSTRUAL PHASE
5
11
13
19
21
22
29
36
43
TABLE OF CONTENTS
Page 4
First and foremost, it’s crucial to recognize that without undergoing
diagnostic testing, it can be challenging to pinpoint the exact nature
and severity of any hormone imbalances you may be experiencing.
Hormones are intricate chemical messengers that regulate numerous
bodily functions, influencing everything from metabolism and mood to
reproductive health and energy levels. When these balances are
disrupted, whether due to natural fluctuations, lifestyle choices, or
underlying health conditions, it can lead to a range of symptoms that
affect your overall well-being.
Chances are, you’ve noticed shifts in how your body feels and functions.
You might be experiencing symptoms like fatigue, mood swings,
changes in weight, or disruptions in your menstrual cycle. These
changes can impact how you feel on a daily basis and affect your
quality of life. Seeking solutions to alleviate these symptoms is a
proactive step towards restoring balance and improving your health
and vitality.
Whether you’re here to explore potential causes, understand treatment
options, or gain clarity on what you’re experiencing, addressing
hormone imbalances can empower you to regain control and feel your
best again.
Page 5
HORMONE IMBALANCES
SIGNS, SYMPTOMS AND REMEDIES
CORTISOL
Triggers/Causes:
Chronic unresolved mental,
emotional, or physical stress
Blood sugar instability, under-
eating, or frequent fasting
Over-exercising or “pushing
through” exhaustion
Food allergies or sensitivities such
as wheat and other gluten-
containing products, dairy, corn,
soy, and sugar
Common Symptoms:
Feeling tired yet wired
Difficulty falling asleep
Unexplained weight gain
Amenorrhea
Decreased fertility
Inability to concentrate
Anxiety or nervousness
High blood pressure
High blood sugar
Management:
Practice relaxation techniques like
deep breathing, meditation, or
yoga
Establish a consistent sleep
routine and prioritize rest
Build stable blood sugar with
protein, healthy fats, and
unprocessed carbs
Incorporate moderate exercise
routines like walking or gentle
yoga
Limit caffeine intake
Adress hidden inflammation
Triggers/Causes:
Prolonged periods of stress or
burnout
Conditions like Addison's disease.
Pituitary disorders or autoimmune
conditions affecting adrenal function
Major micronutrient depletion (B5, C,
sodium, magnesium)
Certain medications can lower
cortisol levels
Common Symptoms:
Persistent and unexplained
tiredness
Low blood pressure
Weight loss, especially muscle
mass
Salt cravings
Digestive disturbances.
Dizziness or fainting, especially
upon standing
Management:
Honour your current limits: focus
on deep rest, “permission to
pause”
Ensure adequate nutrient intake,
including salt if recommended by
a healthcare provider
Replenish nutrients: vitamin C, B5,
magnesium, trace minerals
Avoid excessive physical exertion
and allow for periods of relaxation
throughout the day
Page 6
ESTROGEN
Triggers/Causes:
Relative progesterone deficiency
Impaired estrogen clearance )
Xenoestrogen exposure
Insulin resistance, blood sugar
swings, and chronic stress
Obesity
Build up of exogenous estrogens
Genetic slow metabolizer
Common Symptoms:
Heavy, prolonged, or clotty periods
Cyclic breast tenderness, fibrocystic
breasts
PMS: mood swings, irritability,
headaches, anxiety
Weight gain (hips, thighs, abdomen)
Bloating, water retention
Reduced libido, endometriosis,
fibroids
Migraine around ovulation or
premenstrually
Management:
Prioritise liver and gut support:
cruciferous vegetables, bitters, daily
fiber, probiotics
Identify and reduce xenoestrogen
exposure
Balance blood sugar and insulin with
protein, healthy fats, and slow carbs
Target healthy body composition with
gentle movement, not crash diets
Consider specific nutrients: DIM,
calcium-D-glucarate, magnesium, B6,
and choline-rich foods
Address stress, sleep, and trauma
patterns that can drive relative
progesterone deficiency
Triggers/Causes:
Perimenopause, menopause, or early
ovarian insufficiency
Over-exercising, under-eating, rapid
weight loss, or hypothalamic
amenorrhea
Post-contraceptive
Surgical removal of ovaries, some
chemo/radiation, or autoimmunity
Pituitary or hypothalamic dysfunction
Chronic stress, trauma, or HPA axis
dysfunction
Common Symptoms:
Irregular, short, or absent cycles
Vaginal dryness, discomfort with
intercourse, recurrent UTIs
Hot flashes, night sweats, poor sleep
Low mood, anxiety, loss of motivation
(“flatness”)
Bone loss, increased fracture risk
Poor skin elasticity, dry hair/skin
Poor memory or “brain fog”
Management:
Address root causes: stress, under-
eating, over-exercising, or
hypothalamic suppression
Focus on nutrient-dense, warming
foods (protein, healthy fats, bone
broths)
Include phytoestrogens (flaxseed,
lentils, sesame) if tolerated
Maintain or rebuild muscle mass and
bone density with resistance
movement
Regularly monitor bone and heart
health post-menopause
Page 7
PROGESTERONE
Triggers/Causes:
Pregnancy (natural and essential)
Luteal ovarian cysts or rare hormone-
secreting tumors
High-dose progesterone
supplementation (HRT, fertility
treatments)
Some medication side effects
Common Symptoms:
Bloating, drowsiness, breast swelling
(early pregnancy)
Increased core body temperature
Sometimes mild depression or
“zoning out” feeling (in excess)
Management:
Monitor if pregnant or on high-dose
progesterone; consult your provider if
experiencing severe symptoms
Triggers/Causes:
Chronic or acute stress (shunting
pregnenolone toward cortisol
—“pregnenolone steal”)
Anovulatory cycles (PCOS,
perimenopause, hypothyroidism, under-
eating, over-exercise)
Luteal phase defects (shortened post-
ovulation phase)
Endocrine disruptors impair ovulation
Poor thyroid function, low cholesterol
Overuse of synthetic hormones
Age (progesterone naturally declines
before estrogen does)
Common Symptoms:
Irregular or short cycles; spotting
before period
PMS: mood swings, anxiety, irritability,
sleep disturbance
Heavy or painful periods (unopposed
estrogen effect)
Luteal phase shorter than 11 days
Infertility, recurrent early miscarriage
Breast tenderness, fluid retention,
headaches
Insomnia, especially waking between
2–4 a.m.
Heightened sensitivity to stress,
“wired-tired” feeling
Management:
Address under-eating, overtraining,
chronic stress, poor thyroid function,
and blood sugar swings
Build healthy fats into the diet
Use targeted micronutrients: vitamin
B6 (pyridoxal-5-phosphate),
magnesium, zinc, vitamin C
Support circadian rhythms
Gentle adaptogens
Address underlying gut or thyroid
dysfunction
Somatic or nervous system work
(breath, vagus activation, EMDR, or
trauma resolution) if stress is blocking
ovulation
Page 8
Thyroid (TSH, T3, T4)
Triggers/Causes:
Autoimmune activation (Graves’
disease most common)
Toxic multinodular goiter, thyroiditis,
or rarely, thyroid adenoma
Excessive thyroid hormone
replacement
Iodine excess
Functional imbalance: sudden
immune flare, severe stress
Common Symptoms:
Anxiety, nervousness, restlessness
Unintentional weight loss despite
normal/increased appetite
Rapid or irregular heartbeat
(palpitations)
Insomnia, night sweats, heat
intolerance
Muscle weakness, fine tremor
Frequent bowel movements, loose
stools
Menstrual changes (lighter, less
frequent periods)
Management:
Seek medical evaluation:
autoimmune causes require
professional treatment
Limit excess iodine and avoid self-
supplementing with thyroid support
formulas
Support liver and gut: both
metabolise thyroid hormones and
clear antibodies
Manage stress and prioritise gentle
movement; avoid stimulants
Monitor for nutrient depletions
(magnesium, B vitamins, selenium)
Triggers/Causes:
Autoimmune attack (Hashimoto’s
thyroiditis)
Iodine, selenium, zinc, or iron deficiency
Chronic stress or unresolved HPA axis
dysfunction
Environmental toxins (fluoride,
perchlorate, pesticides, heavy metals)
Postpartum, post-viral, or after thyroid
surgery/irradiation
Chronic low calorie/low carb dieting,
over-exercise
Common Symptoms:
Persistent fatigue, sluggishness, brain
fog
Weight gain or difficulty losing weight
(even with effort)
Cold intolerance, low body
temperature
Dry, thinning hair, brittle nails, dry skin
Constipation, slow digestion
Heavy, irregular, or absent menstrual
periods; infertility
Depression, low motivation, poor
memory
Management:
Confirm root cause: test TSH, Free T4,
Free T3, anti-TPO, anti-Tg, reverse T3,
ferritin, selenium, zinc, vitamin D
Prioritise selenium- and zinc-rich
foods
Address nutrient deficiencies and gut
health
Avoid excessive goitrogen intake only
if iodine is low
Balance blood sugar and manage
adrenal stress
If autoimmune, reduce environmental
toxins and address gluten
Professional review for medication
needs and ongoing monitoring
Page 9
overactive underactive
TESTOSTERONE
Triggers/Causes:
Polycystic Ovary Syndrome (PCOS)
Congenital adrenal hyperplasia
Poor estrogen clearance
High exposure to environmental
toxins
Chronic stress
Ovarian or adrenal tumors
Certain medications and anabolic
steroids
Common Symptoms:
Acne (especially jawline/chin), oily skin
Excess facial/body hair (hirsutism):
upper lip, chin, chest, abdomen
Thinning scalp hair, male-pattern hair
loss
Irregular, skipped, or absent periods
Deepening voice, clitoral enlargement
(in severe cases)
Increased muscle mass, difficulty
losing weight from the midsection
Management:
Hormonal therapy
Address insulin resistance
Heal the gut and support liver detox
Reduce inflammation: omega-3s,
avoid trans fats, test for hidden
infections if needed
Avoid endocrine disruptors (plastics,
pesticides); support real food, minimal
processing
Rebalance adrenal stress: restore
sleep, reduce chronic high-intensity
exercise
Triggers/Causes:
Perimenopause and menopause (natural
decline)
Oophorectomy (ovary removal),
premature ovarian insufficiency, or
chemotherapy/radiation
Chronic stress, trauma, or HPA axis
suppression
Pituitary or hypothalamic dysfunction
Overtraining, under-eating, or low
cholesterol
Prolonged use of oral contraceptives or
hormone-suppressing medications
Common Symptoms:
Reduced libido and sexual
responsiveness
Fatigue, poor motivation, loss of
“drive”
Low muscle mass, weak grip strength,
and slow exercise recovery
Low mood, depression, lack of zest or
competitive edge
Increased fat mass, especially if also
estrogen-deficient
Bone density loss, higher risk of
osteoporosis with age
Management:
Prioritise recovery
Build healthy fats and cholesterol into
the diet
Replete key micronutrients: zinc,
vitamin D, magnesium, B vitamins
Address under-eating or overtraining
patterns
Consider resistance training to
support natural androgen production
Professional review: in severe
deficiency, discuss hormone therapy
or compounded topical solutions (not
oral) with a specialist
Page 10
CORE PRINCIPLES
OF HORMONE BALANCE
Every cell, every hormone, and every neurotransmitter is built from the
raw materials you eat. Your diet is not just calories but a code for your
metabolism, fertility, and resilience.
Nutrient shortfalls (protein, minerals, choline, healthy fats) are the most
common and correctable drivers of hormone disruption, far more
impactful than calories or macros alone.
Page 11
NUTRIENT-DENSE DIET
CHOOSE
NUTRIENT-DENSE
FOODS
Essential for
hormone
production and liver
function. A balanced
diet rich in nutrients
is key to achieving
hormonal balance
and optimal health.
All recipes in this
plan support this
goal.
EAT IN A CALM,
RELAXED
ENVIRONMENT
Opt for a peaceful
eating environment
activates your body's
parasympathetic
nervous system. This
supports effective
nutrient utilization
and absorption,
enhancing the
benefits of your
nutrient-dense diet.
BALANCE BLOOD
SUGAR
Stable blood sugar
levels are crucial for
gut and liver health,
impacting insulin,
cortisol, estrogen,
progesterone. Each
meal and snack in
this plan includes
protein, healthy fats,
and fiber to maintain
balanced blood
sugar and support
hormonal harmony.
ACTION STEPS
CORE PRINCIPLES
OF HORMONE BALANCE
Chronic, low-grade inflammation is at the root of most hormone
disruption, fatigue, pain, and digestive issues. But the foods and habits
that cause inflammation are highly individual.
Inflammation drives insulin resistance, worsens PMS, disrupts thyroid
and adrenal function, and can block ovulation or healthy cycles.
You are the best expert on your own body. A food–mood–symptom
journal is a powerful, practitioner-tested tool for uncovering YOUR
unique inflammatory triggers, in real time, not theory.
Page 12
ADDRESSING INFLAMMATION
WRITE DOWN EVERYTHING YOU EAT AND DRINK FOR 7–14 DAYS
Track your energy, mood, digestion, skin, pain, and menstrual
symptoms (use emojis, numbers, or words - whatever works for you).
Watch for patterns: Notice what happens 1–24 hours after certain
foods. Look for links between flares in symptoms and foods, drinks, or
stressful events.
ACTION STEPS
WHAT TO LOOK FOR
Common triggers to consider: Gluten, dairy, soy, corn, eggs, nuts,
processed food, seed oils, alcohol, caffeine, sugar. High-histamine
foods (aged cheese, cured meats, vinegars, dried fruit). Artificial
additives, gums, and sweeteners.
NEXT STEPS
If you spot a pattern - bloating after bread, headaches after wine,
mood crashes after sugar - trial removing that food for 2–4 weeks.
Notice if your symptoms improve. Reintroduce it mindfully to
confirm. This is the gold standard in functional medicine, beyond any
blood or allergy test.
Page 13
Proper hydration is a non-negotiable foundation for hormone health,
cellular repair, and detoxification. Water transports nutrients, supports
healthy bile flow (crucial for hormone and toxin elimination), lubricates
joints, nourishes the gut lining, and helps regulate blood pressure and
metabolism. Inadequate hydration stresses your adrenals, thickens
your blood, and slows every detox pathway, making it harder to clear
excess hormones and environmental chemicals.
OPTIMAL HYDRATION
ACTION STEP — Aim to drink at least half your body
weight in fluid ounces of water daily. Choose filtered
water whenever possible to minimize exposure to
hormone-disrupting chemicals like chlorine and
waste byproducts. This simple step supports optimal
hydration and helps maintain hormonal harmony.
HEALTHY GUT
In today's world, we are exposed to many toxins, chemicals, pollutants,
processed foods, medications, alcohol, drugs, and stress, all of which
can disrupt the balance of our gut bacteria, leading to dysbiosis. This
imbalance can affect how well we absorb food and nutrients, allowing
larger molecules to pass through the gut wall. This can cause food
sensitivities, increase inflammation, and trigger immune responses,
potentially leading to autoimmune conditions that affect hormone
regulation, especially in the thyroid.
ACTION STEP — Support your gut health by eating
a variety of nutrient-dense foods rich in quality
protein, fiber, and healthy fats. Avoid common
inflammation triggers, such as refined sugar,
alcohol, gluten, corn, dairy, and processed foods. This
plan's recipes exclude these items to promote gut
health and hormone balance.
TOXINS
Parabens in
Beauty Products
Page 14
ELIMINATE TOXINS
Talking about toxins, our bodies were originally designed to handle
natural detoxification. However, today we are exposed to many toxins
that didn't exist a century ago. Research shows that these toxic
chemicals are disrupting our hormone health, leading to an increase
in hormone imbalances. Currently, 1 in 2 women report such issues, 1
in 7 struggle with infertility, and there has been a 35% increase in
thyroid disease diagnoses among women in the past five years.
Many of these toxins disrupt the endocrine system by mimicking
natural hormones, confusing the body, and causing it to stop
producing its own hormones. Throughout this hormone reset plan, I
encourage you to carefully read ingredient labels on not just food but
also beauty products, cleaning supplies, and laundry detergents. Tools
like the Think Dirty app can help you check the toxic rating of
products.
Here are the top hormone-disrupting toxins to avoid for optimal
hormone health:
ACTION STEP
Choose beauty products labeled "paraben-
free" and look for natural alternatives. Avoid
Ingredients like methylparaben,
ethylparaben, propylparaben, and
butylparaben.
Phthalates in Plastics
and Fragrances
Select products labeled "phthalate-free" and
use glass or stainless steel containers instead
of plastic. Opt for fragrance-free products or
those scented with essential oils.
TOXINS
Page 15
ACTION STEP
Bisphenol-A (BPA)
in Plastics
Use BPA-free plastic containers or
switch to glass or stainless steel. Reduce
the use of plastic for food storage.
Perchlorate in
Drinking Water
Invest in a water filter that removes
perchlorates. Stay informed about your
local water quality.
Glyphosate in
Pesticides
Choose organic produce and wash fruits
and vegetables thoroughly to reduce
pesticide exposure.
Heavy Metals (Lead,
Mercury, Cadmium)
in Seafood
Eat seafood from reputable sources and be
mindful of mercury levels in larger fish.
Consider plant-based omega-3 sources.
Triclosan in
Antibacterial Products
Avoid products with triclosan, especially in
soaps and hand sanitizers. Use regular soap
and water for hand hygiene.
Artificial Fragrances in
Cleaning Products
PFCs (Perfluorinated
Chemicals) in Non-
Stick Cookware
Choose fragrance-free or naturally scented
cleaning products. Consider DIY cleaning
solutions using natural ingredients like
vinegar and baking soda.
Use alternatives to non-stick cookware, such
as stainless steel or cast iron. Ensure non-
stick pans are in good condition to avoid
PFC release.
Organophosphate
Pesticides
Opt for organic fruits and
vegetables, particularly those
with higher pesticide residues.
Wash produce thoroughly.
Page 16
MANAGING STRESS
While some stress can be beneficial, chronic stress keeps the adrenals
constantly releasing cortisol, putting the body in a perpetual fight-or-
flight mode. This ongoing cortisol surge impacts the pituitary gland,
reducing its signaling and lowering thyroid hormone levels.
High cortisol levels also cause the ovaries to decrease estrogen and
progesterone production, prioritizing the stress response over other
functions, which can lead to infertility by affecting ovulation.
Chronic stress prevents the activation of the parasympathetic nervous
system, or "rest and digest" mode. This hampers nutrient absorption,
essential for hormonal balance and overall health. When the body is in
constant survival mode, it redirects resources from non-essential
functions, leading to various hormone imbalances and health issues.
Therefore, managing stress is vital for maintaining hormonal balance.
ACTION STEP — Incorporate at least one de-stressing practice
daily. Adjust these practices according to your body's needs during
different phases of your cycle, using the movement and lifestyle
recommendations provided each week:
Practice deep breathing exercises
Yoga, especially yin yoga
Meditation
Reading
Create a grounding morning routine and a
relaxing bedtime routine
Spend quality time with family and friends
Journaling
Take a hot shower or bath (use Epsom salt)
Gett outside or spend time in nature
Page 17
SLEEP
Sleep is crucial for our hormones and overall well-being. During sleep,
our body repairs itself and removes toxins, especially from the brain.
Restorative sleep is essential for maintaining good health.
Lack of restorative sleep can lead to insulin resistance, causing blood
sugar imbalances to rise by up to 33% after just one poor night’s sleep.
This imbalance increases the hunger hormone ghrelin, making us
crave carbs and sweets, which can lead to weight gain (research
shows an extra 3 pounds for every hour less than 8 hours of sleep).
Poor sleep also promotes inflammation and stresses the adrenal
glands, disrupting hormonal balance.
ACTION STEP —Quality sleep is influenced by daytime activities,
so focus on eating nutrient-dense foods, staying hydrated, moving
regularly, and other hormone-balancing practices. Start a bedtime
wind-down routine as part of this plan. This includes setting a
consistent bedtime, disconnecting from screens at least 1-2 hours
before sleep, finishing meals 2 hours before bed,
and incorporating calming activities like
reading, using essential oils, taking a hot
bath or shower, and drinking soothing tea
like chamomile, kava, or valerian root.
Do you often see your menstrual period as a source of discomfort or
inconvenience? This common mindset can make us feel powerless as if
our periods are something we have to endure. But in reality, we have
more control than we might realize.
Understanding the hormonal changes throughout each phase of our
menstrual cycle can help us manage symptoms and even use these
changes to our advantage.
WHAT A HEALTHY MENSTRUAL CYCLE SHOULD LOOK LIKE:
A cycle length between 26 and 32 days is considered healthy, especially if
it stays consistent month to month (up to 35 days for some, especially in
younger women). If your cycle is longer than 35 days, it might indicate
conditions like polycystic ovarian syndrome (PCOS) or late ovulation.
Shorter cycles, under 25 days, could suggest premature ovulation.
Page 18
MENSTRUAL CYCLE
AND WHY DOES IT MATTER
The follicular phase, which follows your period, should last at
least 11 days and is important for fertility. After menstruation, you
should notice cervical fluid becoming wetter, especially as you
approach ovulation, which is a sign of a healthy cycle.
Ovulation usually happens between days 12 and 17, not
necessarily on day 14 as often believed. The key is to look for the
wetter quality of your cervical fluid rather than relying on a
specific calendar day. Ovulation can be confirmed by tracking
your basal body temperature (BBT), which should rise slightly
after ovulation, as well as by monitoring cervical mucus changes.
A fertile cycle includes a luteal phase that lasts between 12 and 16
days. When your cycle fits within this range, it supports overall
fertility. A luteal phase shorter than 11 days may indicate low
progesterone (sometimes called a “luteal phase defect”) and
could affect fertility.
Page 19
01
03
04
02
FOLLUCULAR
PHASE
OVULATION
PHASE
LUTEAL
PHASE
MENSTRUAL
PHASE
MENSTRUAL CYCLE
HOW TO BALANCE
YOUR HORMONES NATURALLY
Page 20
FLEXIBILITY IN STARTING
Begin this plan anytime, adjusting
the weeks to match your menstrual
cycle. If you know when you ovulate,
start at week #2 (ovulatory phase). If
you have PMS, start at week #3
(luteal phase). If your cycle is
uncertain, count back from your last
period to find the right week. If you
don’t have a cycle (due to birth
control, menopause, amenorrhea,
etc.), start at week #1. These
practices will help your body align
naturally.
RECIPE OPTIMIZATION
All recipes, snacks, and meals in this
guide are designed to support your
cycle, promote endocrine health,
and balance hormones naturally.
However, listen to your body and
adjust recipes to suit your needs. If
certain foods cause inflammation or
you dislike them, substitute them
with nutrient-rich alternatives. Each
recipe includes simple swaps and
tips, but please feel free to make any
adjustments that work best for you.
NOT A DIET /WEIGHT LOSS PLAN
This guide is not about dieting or
losing weight. It's about
harmonizing hormones and
optimizing overall health and well-
being. Think of it as a way to
nourish, inspire, and enjoy foods
that enhance hormones and
promote wellness. While you may
experience weight-related benefits,
the focus is on providing essential
nutrients for thriving hormones, not
restricting food.
BLOOD SUGAR BALANCE
Maintaining stable blood sugar
levels supports gut and liver
function, which is crucial for
hormones like insulin, cortisol,
estrogen, progesterone, and
testosterone. Every recipe in this
plan is designed to promote optimal
blood sugar balance.
WEEK #1 — FOLLICULAR PHASE
SPRING
Page 21
WHAT HAPPENS/PHYSIOLOGY:
The body prepares for ovulation, with FSH stimulating the growth
of ovarian follicles.
Estrogen levels rise, thickening the uterine lining.
LH (luteinizing hormone) surge triggers ovulation.
HOW YOU FEEL:
Increased energy, improved mood, and mental clarity.
OPTIMAL NUTRITION FOR THIS PHASE:
Leafy Greens: Spinach, kale, and arugula to support rising estrogen.
Lean Proteins: Chicken, turkey, and fish for sustained energy.
Healthy Fats: Avocado, olive oil, and nuts to balance hormones.
Complex Carbs: Quinoa, brown rice, and sweet potatoes for steady
energy.
Hydration: Plenty of water to support increased activity and
metabolism.
HERBS + SUPPLEMENTS:
Maca Root: Supports energy and hormone balance.
B Vitamins: Aid in energy production and mood regulation.
Vitamin D: Supports overall hormone health and mood.
MOVEMENT:
Cardio Workouts: Running, cycling, or dancing to match high
energy levels.
Strength Training: Build muscle and increase metabolism.
Yoga: Focus on poses that open the hips and stimulate the
reproductive organs.
FASTING:
This is generally the safest time in your cycle to experiment with
intermittent fasting or slightly longer overnight fasting windows. If
you choose to fast, listen to your body and adjust as needed.
Always break your fast with a balanced meal including protein and
healthy fats to support hormone production.
RECIPE IDEAS FOR
FOLLICULAR PHASE
MAPLE ALMOND
BUTTER GRANOLA
CLUSTERS
12 SERVINGS 40 MINS PROTEIN
5G
CALORIES
279
FATS
21G
CARBS
20G
METHOD
1.Preheat your oven to 325°F/190°C and
line a large baking sheet with
parchment paper.
2.In a food processor, pulse nuts until
crumbly.
3.Add coconut flakes and pulse briefly
to combine.
4.Transfer to a mixing bowl and stir in
flax or sesame seeds, cinnamon, and
sea salt.
5.In a separate bowl, whisk mashed
banana with wet ingredients until
smooth.
6.Pour over dry ingredients and mix
well to moisten evenly.
7.Spread the mixture onto the baking
sheet in a single layer, forming
clusters.
8.Bake for 15 minutes, then gently stir
to maintain clusters. Bake another 10
minutes until golden brown.
9.Cool at room temperature to crisp
up. Store in a sealed glass jar for up to
2 weeks in a cupboard.
1 cup (135g) raw, organic
cashews
1 cup (135g) raw, organic
pecans
1 cup (65g) raw, organic
pumpkin seeds (swap for
sunflower seeds
beginning week #3)
1 cup (85g) coconut flakes,
unsweetened
2 tbsp (15g) ground
flaxseed powder (swap for
sesame seeds beginning
week #3)
1 tbsp Ceylon cinnamon
½ tsp sea salt
1 medium overripe
banana, mashed
⅓ cup (80g) creamy
almond butter,
unsweetened
¼ cup (80g) maple syrup
2 tbsp organic coconut oil,
melted
1 tsp vanilla extract
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Paleo, Refined-Sugar-Free, Vegan
MINT CHOCOLATE CHIP
SMOOTHIE
1 SERVING 10 MINS PROTEIN
36G
CALORIES
544
FATS
26G
CARBS
49G
METHOD
1.Add all ingredients to a high-speed
blender and mix until smooth.
1 cup (240ml) unsweetened
cashew, hemp or coconut
milk
½ cup (95g) frozen spinach
or leafy greens
½ cup (60g) frozen
zucchini
1 small frozen banana
1 scoop of clean vanilla
collagen protein powder
¼ of an avocado, pitted
and diced
1 tbsp coconut butter (can
be swapped for another
nut butter)
1 tbsp cacao nibs
1-2 tbsp fresh mint leaves
(depends on how minty
you want it)
1 tbsp flaxseed (week #1-2)
or sunflower seed (week #3
- 4)
1 tsp vanilla extract
¼ tsp sea salt
Optional 1 date to sweeten
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Paleo, Refined-Sugar-Free, Vegan
CHICKEN SALAD WITH
APPLE CIDER DRESSING
4 SERVINGS 30 MINS PROTEIN
19G
CALORIES
562
FATS
48G
CARBS
19G
METHOD
1.Preheat oven to 425°F/220°C.
2.Halve delicata squash lengthwise,
scoop out seeds, and slice into half-
moon shapes.
3.Toss squash with avocado oil, garlic,
sea salt, pepper, and optional maple
syrup on a large baking pan. Roast at
425°F for 20 minutes, then flip and
add walnuts. Roast for another 10
minutes or until golden brown.
4.While squash roasts, combine apple
cider, apple cider vinegar, and
minced shallots in a saucepan. Bring
to a boil, then simmer for 8 minutes
until reduced to about one cup.
5.Remove from heat and whisk in the
remaining dressing ingredients.
6.In a large bowl or serving platter,
combine arugula, roasted squash,
toasted walnuts, pomegranate seeds,
avocado, and chicken.
7.Drizzle with dressing and toss to coat
evenly.
For The Salad:
1 delicata squash, rinsed
and dried
2 cups (40g) fresh arugula
1 cup (230g) organic
rotisserie chicken breast
1 tbsp avocado oil
2 cloves garlic
¼ cup (30g) walnuts,
chopped
¼ cup (45g)
pomegranate seeds
sea salt, black pepper to
taste
1 avocado, peeled and
chopped
For The Dressing:
1 cup (240ml) apple cider
(with no added sugar)
½ cup olive oil
2 tbsp apple cider vinegar
2 tbsp minced shallots
2 tsp Dijon mustard
sea salt, black pepper to
taste
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Paleo, Sugar-Free
SEED CYCLE
BLISS BALLS
12 SERVINGS 60 MINS PROTEIN
3.4G
CALORIES
166
FATS
11G
CARBS
15G
METHOD
1.Add all of the nuts and seeds
together in a food processor and
mix until a flour-like mixture has
formed. Remove and set aside.
2.Pulse the dates in the food
processor until a sticky ball has
formed. Add nut butter and melted
coconut oil and continue to pulse
until creamy.
3.Add back in the ground nut/seed
flour and remaining ingredients,
processing until well mixed.
4.Remove the dough and roll it into
balls.
5.Store them in the fridge for 2 weeks
or in the freezer for up to 2 months.
1 cup (65g) pumpkin
seeds (week #1 + #2) or
sunflower seeds (week
#3 + #4)
¼ cup (40g) flax seeds
(week #1 + #2) or sesame
seeds (week #3 + #4)
1 cup (150g) pitted +
coarsely chopped
Medjool dates
¼ cup (60g) creamy
cashew or almond
butter
¼ cup (55ml) coconut
oil, melted
¼ cup (20g)
unsweetened coconut
flakes
2 tbsp coconut flour
½ tsp sea salt
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Paleo, Refined-Sugar-Free, Vegan
WEEK #2 — OVULATION PHASE
Page 29
SUMMER
WHAT HAPPENS/PHYSIOLOGY:
A mature egg is released from the ovary.
Estrogen peaks and then drops slightly after ovulation.
Testosterone and LH levels are high.
HOW YOU FEEL:
Peak energy, high libido, and confidence.
OPTIMAL NUTRITION FOR THIS PHASE:
Antioxidants: Berries, nuts, and seeds to combat oxidative stress.
Hydration: Maintain high water intake to support metabolism.
Balanced Meals: Ensure meals contain a mix of protein, fats, and
carbs to stabilize blood sugar.
High-Fiber Foods: Fruits, vegetables, and whole grains to support
digestion.
HERBS + SUPPLEMENTS:
Red Clover: Supports reproductive health.
Zinc: Aids in ovulation and hormone production.
Magnesium: Helps with muscle relaxation and mood stabilization.
MOVEMENT:
High-Intensity Workouts: HIIT, spinning, or circuit training to utilize
peak energy.
Social Activities: Group sports or classes to leverage high
confidence and sociability.
Flexibility Exercises: Stretching or Pilates to support muscle
recovery.
FASTING:
Be cautious with longer fasting; some women may feel best with
shorter fasts (12–15 hours), as the body is temporarily more sensitive
to stress.
RECIPE IDEAS FOR
OVULATION PHASE
QUINOA MACA
BREAKFAST PORRIDGE
4 SERVINGS 20 MINS PROTEIN
8.2G
CALORIES
286
FATS
9.6G
CARBS
43G
METHOD
1.Make sure your zucchini or
cauliflower is pulsed in a food
processor until it resembles a "rice-
like" consistency.
2.Add quinoa, nut milk, and sea salt
to a medium-sized stovetop pot
and boil, then reduce to a simmer,
cooking as long as the package
instructions recommend, typically
15 or so minutes.
3.Once it’s halfway through cooking,
stir in the zucchini or cauliflower
rice.
4.Once the liquid is mostly absorbed
and the mixture is well-cooked,
remove from heat and stir in cacao
powder, chopped dark chocolate,
maca powder, maple syrup, and
vanilla extract.
5.Top with fresh strawberries and
pumpkin seeds or sunflower seeds.
Store in a glass container in the
fridge for up to 4 days.
½ cup (85g) uncooked
quinoa; swap for
cauliflower rice if you
avoid grains
½ cup (125g) riced
zucchini or cauliflower,
pulsed in a food
processor
2 cups (480ml)
unsweetened coconut,
cashew, or hemp milk
2 tbsp cacao powder
2 tbsp maple syrup
2 tbsp dark chocolate
(70% cacao or higher)
1 tbsp gelatinized organic
maca root powder
1 tsp vanilla extract
½ tsp sea salt
1 cup (175g) fresh organic
strawberries
1 cup (65g) pumpkin
seeds (week #1 + #2) or
sunflower seeds (week
#3 + #4)
INGREDIENTS
Gluten-Free, Dairy-Free, Refined-Sugar-Free, Vegan
BEST GREEN
SMOOTHIE EVER
1 SERVING 5 MINS PROTEIN
38G
CALORIES
597
FATS
37G
CARBS
39G
METHOD
1.Mix all ingredients in a high-speed
blender until smooth and creamy.
½ cup (120ml) cashew,
coconut, hemp, or brazil
nut milk (use less to
make into a smoothie
bowl or more if you like a
thinner consistency)
1 serving vanilla collagen
protein powder
1 heaping tbsp flaxseed
powder
¼ avocado, pitted and
chopped
1 date, pitted and
chopped
1 cup (190g) frozen
spinach or leafy greens
½ small frozen banana
or ½ cup frozen berries
1 tsp cinnamon
½ tsp vanilla extract
¼ tsp sea salt
INGREDIENTS
Gluten-Free, Dairy-Free, Paleo, Grain-Free,
Refined-Sugar-Free, Vegan-friendly option
ALL HAIL KALE
CAESAR SALAD
3 SERVINGS 15 MINS PROTEIN
30G
CALORIES
579
FATS
41G
CARBS
28G
METHOD
1.Mix all ingredients in a high-speed
blender until smooth and creamy.
For The Salad
1 large bundle of organic
lacinato kale, de-stemmed,
chopped, rinsed and dried
1 head romaine lettuce,
chopped, rinsed and dried
Optional: 2 cups organic
shredded rotisserie
chicken, wild-smoked
salmon, grilled shrimp, or
roasted chickpeas
1 large avocado, sliced
For the Tahini Miso Dressing
¼ cup (60ml) fresh lemon
juice
¼ heaping cup of ground
tahini
¼ cup (60ml) extra virgin
olive oil
2 tbsp chickpea miso paste
2 tsp pure maple syrup
2 tsp onion powder
1 tsp garlic powder
½ tsp sea salt
Black pepper to taste
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Refined-Sugar-Free
HORMONE HELPER
HOT CHOCOLATE
1 SERVING 15 MINS PROTEIN
5.8G
CALORIES
429
FATS
27G
CARBS
40G
METHOD
1.Add the coconut oil and dark
chocolate squares to a small
stovetop pot over medium heat.
2.Once melted, add the remaining
ingredients and heat through until
steaming (not boiling), stirring
frequently.
3.Pour into a high-speed blender and
pulse until creamy and frothy.
1 ½ cups non-dairy milk
like Brazil nut, cashew,
coconut, or hemp
1 tbsp organic coconut oil
1 oz (28g) organic dark
chocolate
1-2 dates, pitted and
chopped (can swap for 1-2
tsp pure maple syrup)
1 heaping tbsp cacao
powder
1 tsp organic maca root
powder
½ tsp vanilla extract
½ tsp Ceylon cinnamon
Sprinkle of sea salt
Optional adaptogen boost
such as reishi or chaga
mushroom powder
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Paleo, Refined-Sugar-Free, Vegan
WEEK #3 — LUTEAL PHASE
Page 36
FALL
WHAT HAPPENS/PHYSIOLOGY:
The body prepares for potential pregnancy, with progesterone
rising to maintain the uterine lining.
If no pregnancy occurs, progesterone and estrogen levels drop,
leading to the next menstrual cycle.
HOW YOU FEEL:
Mood swings, bloating, and premenstrual symptoms (PMS).
OPTIMAL NUTRITION FOR THIS PHASE:
Complex Carbs: Sweet potatoes, whole grains, and legumes to
manage cravings and stabilize mood.
Magnesium-Rich Foods: Nuts, seeds, and dark chocolate to reduce
bloating and improve mood.
Vitamin B6: Bananas, potatoes, and chickpeas to support
progesterone production.
Omega-3 Fatty Acids: Salmon, flaxseeds, and chia seeds to reduce
inflammation and support mood.
Hydration: Maintain fluid intake to help with bloating /digestion.
HERBS + SUPPLEMENTS:
Chasteberry (Vitex): Supports progesterone levels and eases PMS
symptoms.
Calcium: Reduces mood swings and water retention.
Vitamin E: Alleviates breast tenderness and cramps.
MOVEMENT:
Moderate Exercise: Walking, light jogging, or moderate-intensity
workouts to manage energy levels.
Yoga: Focus on restorative and yin yoga to reduce stress and
promote relaxation.
FASTING:
Ease off fasting but keep a 12-13 hour food break between dinner
and breakfast.
RECIPE IDEAS FOR
LUTEAL PHASE
BANANA BREAD
WALNUT OATS
2 SERVING 10 MINS PROTEIN
24G
CALORIES
541
FATS
27G
CARBS
55G
METHOD
1.In a medium-sized stovetop pot,
bring milk to a boil.
2.Add in oats and stir well, reducing
heat to a simmer for about 5
minutes.
3.Stir in mashed bananas, walnuts,
cinnamon, vanilla, and sea salt.
Keep cooking until most of the
liquid is absorbed (about 2-3
minutes).
4.Remove from heat and stir in
collagen powder.
2 cups (5490ml)
unsweetened coconut,
hemp, cashew or almond
milk
1 cup (80g) sprouted,
gluten-free rolled oats
(substitute for cauliflower
rice if you don’t digest
grains well or have a
thyroid condition)
1 ripe banana, mashed
¼ cup (15g) chopped
walnuts
1 tbsp pure maple syrup
1 tbsp creamy nut butter
1 tbsp grass-fed ghee
1 tsp cinnamon
1 tsp vanilla extract
Sprinkle of sea salt
1 serving collagen protein
powder
INGREDIENTS
Gluten-Free, Dairy-Free, Refined-Sugar-Free, Vegan
SWEET POTATO AND KALE
SALAD WITH CHICKPEAS
3 SERVING 40 MINS PROTEIN
16G
CALORIES
476
FATS
19G
CARBS
65G
METHOD
1.Preheat oven to 400°F (200°C).
2.In a large bowl, toss sweet potato
cubes with olive oil, smoked
paprika, cumin, salt, and pepper
until evenly coated. Spread on a
baking sheet in a single layer and
roast for 20-25 minutes, or until
tender and lightly browned.
3.Meanwhile, in a small bowl, whisk
together olive oil, apple cider
vinegar, Dijon mustard, honey (if
using), salt, and pepper to make the
dressing.
4.In a large salad bowl, combine
roasted sweet potatoes, chickpeas,
chopped kale, dried cranberries,
and pumpkin seeds.
5.Drizzle the dressing over the salad
and toss gently to combine.
For the Salad
1 large sweet potato,
peeled and cubed
1 tablespoon olive oil
1 teaspoon smoked paprika
½ teaspoon cumin
Salt and pepper to taste
1 can (15 ounces) chickpeas,
drained and rinsed
4 cups chopped kale
¼ cup (40g) dried
cranberries
¼ cup (15g) pumpkin seeds
(pepitas)
For the Dressing:
2 tablespoons olive oil
1 tablespoon apple cider
vinegar
1 teaspoon Dijon mustard
1 teaspoon honey (optional)
Salt and pepper to taste
INGREDIENTS
Gluten-Free, Dairy-Free, Refined-Sugar-Free, Vegan
GINGER MISO GLAZED
SALMON
2 SERVINGS 35 MINS PROTEIN
32G
CALORIES
506
FATS
25G
CARBS
46G
METHOD
1. Preheat the oven to 425 F and line
it with parchment paper.
2.Spread broccoli florets evenly on
parchment paper and coat with 1-2
tbsp avocado oil or melted grass-
fed ghee. Coat with garlic, sea salt,
and black pepper and roast for 15
minutes.
3.Whisk together ginger miso sauce
ingredients while baking broccoli
and set aside.
4.After 15 minutes, remove the tray
from the oven and nestle the wild
salmon fillets, skin side down,
among the broccoli.
5.Pour miso sauce over broccoli and
salmon and sprinkle sea salt and
pepper on the salmon.
6.Roast in the oven for 8-10 more
minutes, until the fillets are cooked
and the broccoli is tender.
For The Salmon + Broccoli
2 tablespoons avocado oil
or grass-fed ghee
1 large head of broccoli,
rinsed, dried and chopped
into florets
2 wild salmon fillets (about
400g)
Minced garlic
Sea salt + black pepper to
taste
For The Ginger Miso Sauce
Juice of 1 lime
2 tablespoons maple syrup
2 teaspoons minced ginger
¼ cup (60g) chickpea miso
paste
¼ cup (60ml) hot water
¼ cup (15g) chopped
walnuts
Sprinkle of cinnamon or
flaky sea salt
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Refined-Sugar-Free
PEANUT BUTTER
CHOCOLATE CHIP
CHICKPEA COOKIE DOUGH
8 SERVINGS 15 MINS PROTEIN
10G
CALORIES
293
FATS
14G
CARBS
34G
METHOD
1.Add all ingredients except for
chocolate to a food processor or
high-speed blender and mix until
creamy and smooth.
2.Fold in dark chocolate chunks or
chips with a spatula until evenly
mixed.
3.Sprinkle with more sea salt if
desired. Store in the fridge for up to
a week.
1 can organic chickpeas,
rinsed and drained
½ cup organic creamy
peanut butter
¼ cup maple syrup
½ tsp sea salt
½ cup chopped dark
chocolate or chocolate
chips (70% cacao or higher)
Optional - 2-4 tbsp almond
or oat flour if you like a
thicker, dryer cookie dough
consistency
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Refined-Sugar-Free
WEEK #4 — MENSTRUAL PHASE
WINTER
Page 43
WHAT HAPPENS/PHYSIOLOGY:
The uterine lining sheds, leading to menstrual bleeding.
Estrogen and progesterone levels are at their lowest.
FSH (follicle-stimulating hormone) begins to rise, preparing for the next
cycle.
HOW YOU FEEL:
Fatigue, low energy, cramps, and moodiness.
OPTIMAL NUTRITION FOR THIS PHASE:
Iron-Rich Foods: Spinach, lean meats, and legumes to replenish lost iron.
Hydration: Drink plenty of water to stay hydrated and help with bloating.
Anti-Inflammatory Foods: Ginger, turmeric, and berries to reduce
cramps and inflammation.
Comfort Foods: Warm, nourishing soups and stews to provide comfort
and nutrients.
Vitamin C: Citrus fruits, bell peppers, and broccoli enhance iron
absorption and support immune function.
HERBS + SUPPLEMENTS:
Ginger: Reduces cramps and inflammation.
Iron Supplement: Helps replenish iron levels lost during menstruation.
Omega-3 Fatty Acids: Reduce inflammation and alleviate menstrual
pain.
MOVEMENT:
Gentle Exercise: Walking, stretching, or gentle yoga to promote
circulation and reduce cramps.
Restorative Yoga: Focus on poses that ease menstrual discomfort.
Breathing Exercises: Deep breathing to reduce stress and improve
overall well-being.
FASTING:
Best time to start fasting. On cycle day 2 or 3 or when you feel your
energy rise, try longer/intermittent fasting windows here (e.g., 15–17
hours or occasional 24-hour fasts if already adapted).
RECIPE IDEAS FOR
MENSTRUAL PHASE
CHAGA CHOCOLATE FUDGE
SMOOTHIE BOWL
1 SERVING 10 MINS PROTEIN
45G
CALORIES
335
FATS
23G
CARBS
55G
METHOD
1.Add all ingredients to a high-speed
blender and blend until smooth and
creamy.
2.Pour into a bowl.
1 cup (240ml) unsweetened
hemp, almond, coconut,
cashew, or other non-dairy
milk (add more if you want
a thinner consistency
1 cup (190g) frozen spinach
½ cup (50g) frozen
cauliflower or (steamed)
½ frozen banana
1 serving of chocolate
collagen protein powder
1 heaping tbsp cacao
powder
1 tablespoon cacao nibs
1 tablespoon sunflower
seeds
1 tablespoon natural
peanut butter
1 serving of chaga
mushroom powder
1 date, pitted and chopped
1 pinch Ceylon cinnamon
¼ tsp sea salt
INGREDIENTS
Gluten-Free, Dairy-Free, Refined-Sugar-Free, Paleo, Grain-Free
PUMPKIN CHICKEN
CHILI
4 SERVINGS 30 MINS PROTEIN
43G
CALORIES
420
FATS
14G
CARBS
34G
METHOD
1.Heat the grass-fed ghee in a large
stovetop pot over medium heat.
Add the chopped onion and cook
for 5-10 minutes, until translucent.
2.Add chopped chicken and brown
for 3 to 5 minutes, until much liquid
is seeping out.
3.Stir in all the seasonings and cook
for 1-2 minutes, until fragrant.
4.Stir in carrots, sweet potatoes,
pumpkin puree, and bone broth,
cover and bring to a boil. Reduce to
a simmer and cook for 30 minutes,
until chili is thick and vegetables are
soft.
5.Remove from heat and sprinkle
with fresh cilantro
2 tablespoons grass-fed
ghee
1 sweet onion, peeled and
chopped
1 ½ lbs (680g) organic,
boneless skinless chicken
thighs, chopped
4 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon dried oregano
1 teaspoon ground ginger
1 tsp sea salt
½ teaspoon ground
cinnamon
2 bay leaves
Black pepper to taste
2 large carrots, chopped
2 large sweet potatoes,
peeled and chopped
1 15 oz (425g) can organic
pumpkin puree
3 cups organic bone broth
2 cups (840ml) leafy
greens, chopped
Cilantro for topping
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Paleo, Refined-Sugar-Free
ITALIAN MEATBALLS WITH
BUTTERNUT
SQUASH NOODLES
4 SERVINGS 30 MINS PROTEIN
39G
CALORIES
519
FATS
30G
CARBS
25G
METHOD
1.In a large mixing bowl, combine the
ground beef, parsley, onion, garlic,
salt, pepper, oregano, and basil. Mix
well and roll into balls (1-1.5 inches).
2.Heat ghee in a large skillet over
medium-high heat. Brown the
meatballs on all sides.
3.Add broth to the skillet, bring to a
boil, then lower the heat to a
simmer.
4.Cover and cook for 10 minutes.
5.Uncover, add coconut milk, and
season with salt and pepper.
Simmer for 2-3 minutes.
6.Add butternut squash noodles to
the pan and cook for 1-2 minutes
until tender.
7.Serve immediately, ensuring each
plate has meatballs, noodles, and
sauce.
Meatballs:
1 lb grass-fed ground beef
¼ cup finely chopped
parsley
¼ cup finely chopped
onion
2 cloves garlic, minced
1 tsp salt
½ teaspoon black pepper
½ teaspoon dried oregano
½ teaspoon dried basil
For Cooking:
2 tablespoons grass-fed
ghee (or organic coconut
oil)
1 cup (240ml) organic beef
or chicken broth
½ cup (120ml) coconut
milk (full-fat, from a can)
Salt and pepper to taste
Noodles:
1 medium butternut
squash, spiralized into
noodles
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Paleo, Refined-Sugar-Free
1 PAN EGG
SHAKSHUKA
4 SERVINGS 30 MINS PROTEIN
19G
CALORIES
423
FATS
25G
CARBS
36G
METHOD
1.Preheat the oven to 375°F. Warm
the ghee in a large, oven-safe skillet
over medium heat. Add chopped
onion, bell pepper, garlic, and sea
salt. Cook for 5-10 minutes until
translucent.
2.Add tomato paste, cumin, paprika,
red pepper flakes, and black
pepper. Stir until fragrant, about 1-2
minutes.
3.Pour in crushed tomatoes, stir, and
let simmer for 5 minutes until thick
and bubbling.
4.Turn off the heat and stir in herbs
and leafy greens.
5.Make indents in the mixture with a
spoon and crack the eggs into
them. Sprinkle with sea salt and
pepper.
6.Transfer the skillet to the oven and
bake for 12 minutes until egg whites
are opaque and the yolks are soft.
2 tablespoons grass-fed
ghee
1 yellow onion, peeled and
chopped
1 red bell pepper, chopped
4 cloves garlic, minced
2 tablespoons tomato
paste
1 teaspoon sea salt
1 teaspoon cumin
½ tsp smoked paprika
¼ tsp red pepper flakes
Black pepper to taste
1 large (28 oz can) crushed
tomatoes, preferably fire-
roasted
1 large handful chopped
greens (1-2 cups)
1 handful fresh chopped
cilantro/parsley or mix
6 large pasture-raised eggs
1 large avocado, chopped
INGREDIENTS
Gluten-Free, Dairy-Free, Grain-Free, Paleo, Refined-Sugar-Free
Thank you
For deeper transformation, personalised support,
and a community of women on the same path, I
invite you to join my Fertility Circle. Inside, you’ll
get direct access to live coaching calls, advanced
resources, and a safe space to ask questions and
share your journey, plus the guidance and
accountability you need to achieve real hormonal
and fertility breakthroughs.
Ready for the next level of support?
Click the link below to join the Fertility Circle now
and take your healing to a whole new level. You
don’t have to do this alone.
Thank you for choosing this guide. I trust it’s
empowered you to begin, but if you’re ready to go
further, I can’t wait to welcome you inside the
Fertility Circle.
👉
Join the Fertility Circle
Carmen Mair
www.carmenmair.com
