January Meal Prep for Gut + Hormone Balance

 

 

 

January Meal Prep for Gut + Hormone Balance

Core weekly structure

Protein: salmon, lentil patties, shredded chicken, tofu, boiled eggs

Gut helpers: sauerkraut, kimchi, miso, kefir

Complex carbs: quinoa, sorghum, overnight oats, boiled-then-chilled potatoes, sweet potatoes

Healthy fats: olive oil, avocado, tahini, chia, flax

Veg focus: broccoli, cabbage, kale, radish, cauliflower

Spices: ginger, fennel, cinnamon, turmeric, cumin

Breakfast (prep 3–5 days)

Cinnamon Overnight Oats with chia + flax + yogurt + berries

Benefit: fiber + lignans support hormones

Vegetable Frittata kale

Benefit: cruciferous veg aid estrogen metabolism

Ginger Pear Smoothie Packs (freeze bag)

Blend with kefir or almond milk

Lunch (batch cook base + rotate proteins)

Base: quinoa or sorghum

Protein: salmon / lentil patties / chicken

Veg: roasted broccoli + carrots

Sauce: tahini-lemon (add miso at the end for probiotics)

Balanced portions support blood sugar stability all day.

Dinners eat 2–3 days

Turmeric Lentil Soup

Add sauerkraut when serving (not heated)

Roasted Sweet Potatoes + Brussels + Eggs

Top with pumpkin seeds for zinc

Snacks / Add-ons

Kefir yogurt + walnuts

Apple + almond butter

Chia pudding with cacao