A Day of Eating for Hormone Health: Simple, Nourishing & Plant-Based
When you’re navigating midlife, your body has different needs—especially when it comes to energy, digestion, and hormone balance. What we eat truly matters. But it doesn’t have to be complicated, expensive, or “perfect.” In this post, I’m walking you through a real-life day of eating—a simple, fully plant-based lineup that supports hormones, gut health, and inflammation naturally. These are the kinds of meals I rely on most days to stay energized and grounded. I hope this gives you ideas about what to eat for hormone health, too.
☕ Morning Coffee with Homemade Creamer
What I had: Coffee with a blend of cashews, soy milk, and dates. This is my own recipe that I make once a week or so, and it’s almost perfected to share, so stay tuned for that recipe!
Why it works:
- Cashews provide healthy fats, protein and minerals like magnesium (which supports mood and hormone regulation)
- Soy contains protein and phytoestrogens that help support estrogen levels naturally
- Dates add gentle sweetness and fiber to support digestion
Grocery Tip: Buy raw cashews in bulk and keep them on hand for easy creamers or sauces.
🥜 Protein Shake (Post-Coffee Fuel)
What I had: A shake with 20g protein from pea, brown rice, nuts, and seeds. I found one that has no added sugar, no gums, and is completely vegan — and tastes pretty good! I switch between the peanut butter, vanilla and chocolate flavors.
Why it works:
- Protein supports stable blood sugar and reduces cravings
- Pea and rice protein are easy to digest and complete when combined
- Keeps you full and focused for hours
Grocery Tip: Look for a clean vegan protein powder without added sugar or gums.
🧅 Yogurt Parfait with Berries & Oats
What I had: Homemade soy yogurt layered with protein powder, oats, and frozen berries. I make a batch of homemade soy yogurt each weekend and it lasts me for the entire week. I use my InstaPot and set it for 12 hours on the yogurt setting and it couldn’t be easier! To start your own batch, simply get a 32 oz container (shelf safe is what I use) of soy milk without any extra flavoring or additives. You just want soy and water in the ingredients. Next add a couple of probiotic capsules (just the powder, not the exterior) or mix in a small container of plain vegan yogurt. Give it a gentle stir, and set the Instapot!
Why it works:
- Probiotics in yogurt support gut health and immunity
- Oats are rich in fiber and help reduce cholesterol and blood sugar spikes
- Berries are anti-inflammatory and antioxidant-rich
Grocery Tip: Buy frozen organic berries to save money and have them available year-round.
🥗 Lunch: Green Salad with Tofu & Balsamic Dressing
What I had: A big salad with mixed greens, marinated tofu, and homemade no-oil balsamic dressing. My dressing is the 3-2-1 dressing – 3 parts balsamic vinegar; 2 parts dijon mustard; and 1 part maple syrup. This meal is proof that what to eat for hormone health doesn’t have to be flavorless or involved!
Why it works:
- Leafy greens provide fiber, folate, and essential minerals
- Tofu contains plant estrogens that can support hormone balance in midlife
- A no-oil dressing reduces inflammation without sacrificing flavor
Grocery Tip: Press and marinate tofu at the start of the week for quick meals.
🍽️ Dinner: Falafel Plate with Sweet Potato, Beets, Lentils, Rice & Hummus
What I had: A colorful plate of roasted veggies, legumes, grains, and healthy fat. The recipe for this dinner is available here.
Why it works:
- Lentils + rice = a complete protein to support muscle repair and metabolism
- Beets and sweet potatoes are grounding, fibrous, and naturally anti-inflammatory
- Hummus provides healthy fat and fiber to keep you satisfied
Grocery Tip: Keep cooked lentils and grains in the fridge so you can throw together meals quickly. Store bought falafels make this a quick meal.
📅 A Note on Real-Life Balance
Not every day looks exactly like this, but this kind of structure helps me feel nourished, steady, and supported. The key is listening to your body and fueling it with foods that work with your hormones—not against them. What to eat for hormone health seems like a daunting investigation, but really, it’s whole, natural foods and ingredients.
If you’re ready to build a way of eating that works for your midlife body and your actual lifestyle, I’d love to support you through 1:1 coaching. You can also download my free 3-Step Meal Planning Guide to help you get started.
Let’s nourish your second half. Grab the free meal planning guide or reach out to book a coaching session with me!
