Try Dr. Jolene Brighten’s One-Day Hormone Balancing Meal Plan

Happy and healthy hormones flourish when we pay attention to supporting them. By making simple shifts to our diet and incorporating specific foods packed with essential nutrients, we can help our body function at its finest. With that in mind, you may want to try Dr. Jolene Brighten's hormone balancing meal plan — and it only takes one day.

Breakfast: Sauteed Kale and Sausage

Lunch: Chicken and Zucchini Pasta Salad (replace the chicken with chickpeas for a vegetarian option)

Dinner: Lamb Chops with Zesty Cucumber Salad and side of roasted Brussels sprouts (replace the lamb and add kalamata olives, artichokes and mushrooms to the cucumber salad for a vegetarian option)

Snack: Cranberry Granola Balls

Drinks: Warm lemon water, green tea, and turmeric and ginger tea

Recipes

Sauteed Kale and Sausage

Serves: 2

Ingredients:

● 3 cups fresh organic kale, chopped

● ½ cup organic tomatoes, chopped

● 1 pound of sausage

● ½ onion

Instructions:

1. Add sausage and onions to a pan and brown over medium heat.

2. When onions are soft, add kale and tomatoes to the pan and saute for 5-8 minutes. Cook until the kale turns bright green and softens. After you turn off the heat, the kale will continue to cook.

3. Serve warm.

Chicken and Zucchini Pasta Salad

Serves: 4

Ingredients:

● 2 cups packed fresh basil

● 1 cup packed fresh parsley

● ¼ cup pumpkin seeds, toasted

● ¼ cup extra virgin olive oil

● 2 tablespoon fresh lemon juice

● 1 tablespoon water

● 1 garlic clove

● Sea salt and black pepper to taste

● 3 medium (or two large) zucchini, cut into noodles with a spiralizer (if you don’t have a spiralizer, use a vegetable peeler to create noodle-like strands

● 2 cups cooked, chopped chicken

● 1 cup cherry tomatoes, halved

Instructions:

1. In a food processor, combine basil, parsley, pumpkin seeds, olive oil, lemon juice, water and garlic. Process until smooth. Add more water for desired consistency. Should be thick, but pourable.

2. Season to taste with salt and pepper.

3. Combine the zucchini noodles, chicke, and tomatoes in a large bowl. Add pesto and toss to combine.

4. Taste and add additional salt and pepper, if needed.

5. Can be made the night before.

Lamb Chops

Serves: 4 

Ingredients:

● 4 (1-1 1/2 inch thick) lamb chops, trimmed

● ⅛ cup melted coconut oil

● ⅛ cup cold-pressed olive oil

● 1 head of garlic, peeled and chopped

● ¼ cup fresh mint

● 2 teaspoons sea salt

● 2 teaspoons coriander

● 1 teaspoon black pepper

● 1 teaspoon cayenne pepper

Instructions:

1. Preheat broiler.

2. Mix herbs, garlic and mint with coconut oil and olive oil.

3. Coat each side of the lamb chop with herb mixture.

4. Broil chops until crusty brown, about 4 minutes each side for medium-rare.

Zesty Cucumber Salad

Serves: 4 

Ingredients:

▪ 3 tablespoons white wine vinegar or apple cider vinegar

▪ 2 tablespoons olive oil

▪ 3 cucumbers, peeled and thinly sliced (about 2 pounds)

▪ ½ bunch spring onion

▪ 2 tablespoons dill, chopped

▪ Sea salt, to taste

▪ Black pepper, freshly ground, to taste

Instructions:

1. In a large bowl, whisk together the vinegar and olive oil

2. Toss the cucumbers, onion tops and dill, and season with salt and pepper.

3. Marinate at room temperature for 20 minutes before serving.

Cranberry Granola Balls

Makes 12-15

Ingredients:

● ½ cup raw sunflower seeds

● ½ cup raw pumpkin seeds

● ½ cup blanched almond flour

● 1 teaspoon ground cinnamon

● ½ teaspoon sea salt

● 1 cup raw walnuts, chopped

● ¼ cup dried cranberries

● ¼ cup honey

● 2 tablespoons creamy unsweetened almond butter

● 1 tablespoon spirulina/chlorella powder

● 1 tablespoon water

● ½ teaspoon vanilla extract

Instructions

1. Preheat the oven to 350 F. Line baking sheet with parchment paper.

2. In a food processor fitted with the steel blade, combine the sunflower seeds, pumpkin seeds, almond flour, spirulina/chlorella powder, cinnamon and salt. Pulse for 10 pulses to form a coarse meal. Transfer to a medium mixing bowl.

3. Stir in chopped walnuts and cranberries.

4. Add honey, almond butter, water and vanilla. Stir to combine with a wooden spoon. The dough will be thick and stiff.

5. Using wet hands, form dough into tightly packed balls about 1-1 1/2 inches thick. Arrange on parchment paper.

6. Bake for 20-22 minutes until golden brown. The granola balls will still be soft to the touch.