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This article is written by a student writer from the Her Campus at U Ottawa chapter.

Cooking dishes that support your hormones is commonly considered complicated and time-consuming. However, today I’ll show you that it’s not! Your dishes don’t have to be aesthetically pleasing and perfect (although I can help you with that too); they just have to be complete. Try to include leafy greens or vegetables, a source of protein, healthy fats, and carbohydrates in every meal. The following are some of my favourite hormone-friendly meal ideas that you can use to start your hormone-friendly journey!

Turkish Eggs

One way I attempt to regulate my hormones at the start of the day is to eat a savoury breakfast, thus preventing glucose spikes. Turkish eggs are perfect for that. They are basically poached eggs served over a base of Greek, garlicky yogurt and finished with a generous drizzle of warmed and spiced butter. In the end, you can serve this dish with parsley, cilantro, or basil, and a piece of sourdough bread. This quick and easy breakfast takes only 20 minutes using ingredients you probably already have at home.

Avocado Toast

Let’s not forget that the infamous avocado toast, albeit very popular in recent years, is still a complete and healthy dish. Personally, I like avocado toast with egg salad. Here’s my recipe: You are going to take a piece of sourdough bread, toast it, and add your avocado, seasoned with salt and pepper. Meanwhile, prepare two hard-boiled eggs, which you’ll mix with mayonnaise and mustard. Add the egg salad on top of the guacamole and serve it with greens and feta cheese as toppings. It is incredibly simple and delicious!

Chicken Soup

Hot soups are my favourite during my menstrual cycle. My favourite type of soup is the classic chicken soup, which reminds me of my abuelita and my mom. To start, boil the chicken with garlic, onion, salt, and pepper. Once cooked, add all the vegetables that are forgotten in your fridge (we both know you have them). Some of my suggestions are parsley, potato, carrot, zucchini, bell pepper, kale, broccoli, and green beans. Let the vegetables cook, and in the meantime, take out the chicken and shred it. You can also add noodles if you like! This is a great meal to prepare ahead of time, plus again, it’s a complete dish that will leave you satisfied!

Poke Bowl

The poke bowl is popular for containing a vast variety of fresh vegetables, which is perfect for your follicular or ovulatory phase. To make it, put a light bed of wild rice, and add your favourite raw vegetables and your protein of choice, such as salmon, tofu, tuna, etc.

Overall, I hope you find these four hormone-friendly meals as delicious and satisfying as I do!

Estefania is a third-year student at uOttawa, currently pursuing a degree in International Studies and Modern Languages. Passionate about politics, feminism, wellness, cooking, and above all, her cat.