So I just moved last Friday (dw, a Substack on alllll the deets on my move is coming soon)

and one of the first things I did was go to the grocery store to make sure my kitchen was well stocked with all the hormone healthy goodies

One thing I firmly believe: a well stocked kitchen is key to nourishing your body

When we have vibrant fruit, fresh veggies, easy high quality proteins at our finger tips, we become less likely to go for the take out, the packaged foods, and the quick fix options.

+ research agrees – one study found that having fruits and vegetables readily available at home increases their consumption by 70% compared to those that don’t

70% people!!!!!

Imagine.

And this is key when over 60%+ of Americans’ calories are coming from ultraprocessed foods (i.e., the foods that will have the biggest negative impact on hormonal health)

with that, I get walking into a grocery store and knowing what to get can be intimidating

So I’m taking the guess work out of it

Here’s what you’ll find below:

• My weekly grocery list (the formula I always follow)
• The brands I recommend
• A few meal inspirations once you have these recipes on hand

starting with:

PROTEINS:

Protein is KEY for stabilizing blood sugar, building hormones, and supporting our body’s repair and growth.

With that, the type of protein does matter.

Here’s what we like to always have on hand:

• Eggs: eggs are the richest source of choline, a nutrient critical for liver function, brain health, and hormone production. Pro tip: look for animal welfare approved or certified humane
• Salmon: Salmon is high in omega-3 fatty acids, which reduce inflammation and support hormone production. Pro tip: keep it wild to reduce EDC exposure
• Tinned Sardines, Salmon and Anchovies: These are shelf-stable, affordable sources of omega-3s, calcium, and vitamin D, all of which play a role in reducing PMS symptoms and cramps. + they’re low mercury. Pro tip: aim for 2-3 servings of low mercury fish x week
• Tofu or Tempeh: Both tofu and tempeh are rich in plant-based protein and phytoestrogens, which can help balance estrogen levels in the body. Tempeh is also fermented, helping out the gut
• Full-Fat Greek Yogurt (or if you’re a non-dairy girlie like me, then coconut yogurt): Full-fat Greek yogurt provides protein and probiotics, which aid in gut health and digestion. Coconut yogurt is the purest non-dairy yogurt I can find without added fillers, etc.
• Grass-Fed/Organic Meat: High-quality, grass-fed meat is rich in iron, B vitamins, and zinc, all of which support thyroid health, energy levels, and hormone production. Pro tip: Look for organic, 100% grass fed and ideally certified humane or animal welfare approved
• Hummus and Lentils: Plant-based proteins like hummus and lentils are rich in fiber and help maintain stable blood sugar, reducing cortisol spikes. They’re also high in magnesium, which is essential for hormone health and stress regulation. Pro tip: for beans, drain, rinse wash them well before eating to reduce bloating. If using raw beans, soak overnight.

Fav Brands:

• Fish wives
• Wild planet
• Hodo tofu
• Maple Hill Greek Yogurt
• Coconut Cult
• Force of Nature (including liver)
• Little Sesame

CARBOHYDRATES

Carbs are friends! We need them for progesterone, for our mind and mood, for our energy — but just like the protein, the type matters. Here’s what I love keeping on hand:

• Rolled Oats: rich in fiber, especially beta-glucan, which supports gut health and helps regulate blood sugar. Pro Tip: make it organic bc oats are highly sprayed with glyphosate
• Potatoes: a greaaatt source of potassium while providing complex carbs. A truly underrated food IMO. Pro tip: eat them in your luteal phase.
• Quinoa: Quinoa is a complete protein + naturally GF.
• High Quality Pasta: Pasta made from chickpeas, lentils, or black beans is rich in fiber and an added source of protein. Not your thing? Then I recommend a Einkorn pasta or almond flour pasta.
• Forbidden or Wild Rice: These types of rice are high in antioxidants and fiber, supporting liver detoxification and blood sugar balance

Fav Brands:

• Rolled Oats
• Einkorn Pasta
• Cappello Pasta

Veggies

Feel like this one doesn’t need explaining as to why we need it. With that, I like to recommend my clients get at least 1-2 cruciferous veg, 1-2 leafy greens, and either a red or orange vegetable on top of that.

• Cruciferous Veggies (Broccoli, Cauliflower, Cabbage): Cruciferous vegetables contain compounds like indole-3-carbinol, which support estrogen detoxification in the liver. Eating these regularly helps clear out excess estrogen, balancing hormone levels.
• Dark Leafy Greens (Spinach, Kale, Dandelion Greens):high in magnesium, folate, iron and antioxidants, which support adrenal health, energy levels, and liver detox
• Carrots: Carrots are high in fiber and beta-carotene, which support liver health and estrogen metabolism
• Beets: Beets support liver health and blood flow, which are crucial for hormone detoxification and circulation. Pro tip: eat them during your menstrual phase to support circulation
• Avocado: Technically a fruit, super high in fiber and healthy fats, plus a potassium boost
• Kimchi or Sauerkraut: game changer when it comes to supporting our gut microbiome. A little goes a long way

Fav Brands:

• Small town culture fermented foods
• Mother in law kimchi
• Hawthorne valley sauerkraut

Fruits

Fruits are SO important – they help curb off sweet cravings, provide tons of vitamins, and are packed with antioxidants. While you can add on as many as you like, here’s what I’m always packing:

• Berries (Blueberries, Strawberries, Raspberries): loaded with antioxidants, which reduce oxidative stress and inflammation. They’re also low in sugar, helping to prevent blood sugar spikes.
• Lemons and Limes and Citrus Fruits: High in vitamin C, which supports adrenal health and energy, along with skin boosting properties too. Not only that, but vitamin C is so important for regular ovulation, so if you’re TTC pay attention here.
• Cherries (or Cherry Juice): Cherries contain melatonin, which helps improve sleep quality. For my girlies struggling with sleep, tart cherry juice could be a quick and easy fix.

Nuts and Seeds

Nuts and seeds are like little hormone superheros. For most of women, 2 TBSP x day can go a long way.

• Ground Flax Seeds: Flax seeds are high in lignans, which help regulate estrogen levels. The fiber in flax also promotes healthy digestion, aiding in hormone clearance. Pro tip: store in the fridge for a longer shelf life
• Chia Seeds: Chia seeds are rich in omega-3s and fiber, reducing inflammation and helping with bowel movements.
• Brazil Nuts: Brazil nuts are a great source of selenium, which is crucial for thyroid health and hormone production. Pro tip: have 2 x day.
• Sprouted Pumpkin or Sunflower Seeds: These seeds are rich in zinc and magnesium, which support progesterone, SHBG, and other reproductive hormones. Pro tip: sprouted means the nutrients are more bioavailable
• Tahini or Almond Butter: great source of healthy fats, and if going for tahini, it’ll help you meet your daily seed recs. Pro tip: make sure there are no added sugars or oils.

Fav Brands:

• Sprouted pumpkin seeds
• Seed and Mill tahini
• Flax + chia combo product
• Seed crackers like Ella’s Flats

OTHER HORMONE ESSENTIALS:

To boost up your hormonal health kitchen:

• Extra Virgin Olive Oil: really, a key player for healthy fats and cooking
• Dulse/Kelp: provide iodine, which is essential for thyroid health and overall skin health. Pro tip: if you’re TTC or struggling with acne or estrogen issues, look into dulse a bit more
• Apple Cider Vinegar: ACV before meals can not only lower blood sugar but also help to stimulate and support our digestion and liver.
• Coconut water: for potassium and electrolyte boost
• Sea Salt: A good source of trace minerals, sea salt helps support adrenal function and hydration
• Nutritional yeast: key for vegan if you want daily B12, but adds a cheesy flavor and a boost of B vitamins. Pro tip: if you’re sensitive to yeast, have cracks on the side of your mouth, maybe skip
• Herbal teas: this is predominately based on your symptoms, but chamomile and red raspberry leaf are two essentials in my home
• Chocolate: cause….chocolate

Fav Brands:

• Brightland
• Dulse
• Redmond’s sea salt
• 365 coconut water

MEAL INSPIRATION

okay, so you have all this on hand….now what?

here’s some meal inspo to keep you covered:

BREAKFAST:

• Veggie scramble: 2-3 eggs scrambled with spinach, with avocado and citrus fruits

…

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