How to Build Hormone-Supportive Meals

If you’re constantly feeling tired after meals, dealing with random sugar cravings or snapping at people mid-afternoon (hello, hangry!!)… this one’s for you.

The way you build your plate could be silently sabotaging your hormones.

Every time you eat, your body responds by raising blood sugar. That’s normal.
But when your meals are mostly carbohydrates - think toast for breakfast or pasta with no protein - your blood sugar spikes fast… and crashes even faster.

This rollercoaster triggers a cascade of stress hormones like cortisol and insulin, which:

  • Increase cravings (especially for sugar)

  • Disrupt energy levels

  • Interfere with hormone balance

  • Store more fat around your belly

The good news? You can stop the rollercoaster and it starts with what’s on your plate and how you eat!

Here’s how to build a hormone-friendly, blood sugar-balancing meal in 3 simple steps:

1. Prioritize Protein
Target: 25–35g per meal

Protein is the MVP for:

  • Stabilizing blood sugar

  • Controlling appetite

  • Supporting muscle + metabolism

  • Producing key hormones like dopamine and serotonin

Foods to Include:

  • Grilled chicken, turkey, eggs

  • Greek yogurt or cottage cheese

  • Salmon, tuna, shrimp

  • Lentils, edamame, or tofu (if plant-based)

2. Fill Half Your Plate With Fiber

Fiber slows digestion and keeps blood sugar stable. It also feeds your gut microbiome, which plays a massive role in detoxification, hormone metabolism and inflammation. The key is - try to eat Fiber FIRST to help the body better process nutrients, minerals, sugars and the meal as a whole!

Foods to include:

  • Leafy greens (spinach, kale, arugula)

  • Cruciferous veggies (broccoli, cauliflower)

  • Beans, berries, flaxseed, chia


3. Don’t Skip the Fats!

Healthy fats help you absorb nutrients and support overall hormone function in the body. Plus, fat makes your meals more satisfying. This is HUGE for helping reduce the urge to snack 20 minutes later.

Foods to include:

  • Avocado

  • Olive oil

  • Nuts + seeds

  • Fatty fish

  • Ghee or grass-fed butter (in moderation)


Here’s a simple “hormone-supportive” meal you can whip up tonight!

  • 4 oz grilled salmon

  • 1 cup sautéed kale + roasted carrots

  • ½ cup quinoa

  • Topped with olive oil + pumpkin seeds


Please know - you don’t need to count every macro or eat “perfect” to support your hormones.
You just need to build your meals in a way that helps your body feel safe, stable and energized!

Erin Trier