Lunch

This colourful, hearty bowl is rich in phytoestrogens, fibre, healthy fats, and key minerals that support energy, mood, and hormonal harmony — perfect for perimenopausal women.

Ingredients (Serves 2)

For the Bowl:

• 1 cup cooked quinoa or brown rice
• 1 cup roasted sweet potato (cubed)
• 1 cup steamed or roasted broccoli
• 1/2 avocado, sliced
• 1/4 cup cooked chickpeas (or lentils)
• 2 cups baby spinach or kale
• 2 tbsp sauerkraut or fermented veg (gut health support)
• Sprinkle of pumpkin seeds (zinc + magnesium)
• Optional: 1 boiled egg or grilled salmon for extra protein

For the Dressing:

• 2 tbsp tahini
• Juice of 1/2 lemon
• 1 tsp maple syrup or honey
• 1 clove garlic (minced)
• 1–2 tbsp warm water (to thin)
• Pinch of sea salt

 Instructions

1. Prep your base: Cook quinoa or rice according to package instructions.
2. Roast your veggies: Toss sweet potato and broccoli with olive oil, salt, and pepper. Roast at 180°C (350°F) for ~25 mins or until golden.
3. Mix dressing ingredients in a jar and shake until smooth and creamy.
4. Assemble your bowl: Layer leafy greens, grains, veggies, legumes, and avocado. Add sauerkraut and sprinkle with seeds.
5. Drizzle generously with tahini dressing. Add egg or salmon if using.

• Sweet potato balances blood sugar + supports adrenal function.
• Broccoli helps clear excess oestrogen and supports liver detox.
• Chickpeas offer plant-based oestrogen-like compounds (phytoestrogens).
• Avocado + seeds provide healthy fats and key minerals like magnesium and zinc.
• Ferments support gut health and hormone balance.

✨ This bowl is grounding, nourishing, and deeply supportive for body and mood — especially during hormonal shifts.

A delicious and easy way to get your greens, protein, and healthy fats — all essential for hormonal balance and energy in midlife.

Ingredients (Serves 2–3):

• 6 free-range eggs
   
• 1/2 cup chopped kale or baby spinach
   
• 1/2 cup grated zucchini (squeeze out excess moisture)
   
• 1/4 cup chopped spring onion or red onion
   
• 1/2 cup crumbled feta or goat cheese (optional)
   
• 2 tbsp chopped fresh parsley
   
• 1 tbsp olive oil
   
• Salt & pepper to taste
   

Instructions:

1. Preheat oven to 180°C (350°F).
    
2. In a bowl, whisk eggs, salt, and pepper. Stir in veggies, herbs, and cheese.
    
3. Pour egg mixtureinto a baking dish and cook for 12-15 minutes or until set in the centre.
    
4. Cool slightly, slice, and serve with a side of greens or avocado.
    

Why it works:

• Eggs = hormone-building protein + choline for brain health
   
• Leafy greens = liver support to help detox excess hormones
   
• Zucchini & herbs = fibre + antioxidants
   

Comforting and full of hormone-friendly fibre, magnesium, and phytonutrients — perfect for calming the nervous system and balancing blood sugar.

Ingredients (Serves 4):

• 1 tbsp coconut oil
   
• 1 onion, finely chopped
   
• 2 garlic cloves, minced
   
• 1-inch fresh ginger, grated
   
• 1 medium sweet potato, peeled + diced
   
• 1 cup red lentils, rinsed
   
• 1 tsp turmeric
   
• 1 tsp cumin
   
• 1/2 tsp cinnamon
   
• 400ml (1 can) coconut milk
   
• 2 cups veggie broth or water

(you could add bone broth here for extra nutrition!)
 

• 2 handfuls baby spinach
   
• Salt & pepper to taste
   
• Fresh coriander or parsley to garnish
   

Instructions:

1. Heat coconut oil in a large pot. Sauté onion, garlic, and ginger for 3–4 minutes.
    
2. Add spices and cook until fragrant. Stir in sweet potato and lentils.
    
3. Pour in coconut milk and broth. Bring to a boil, then reduce to simmer for 25–30 minutes.
    
4. Add spinach in the last few minutes until wilted. Season and serve with brown rice or quinoa.
    

Why it works:

• Sweet potato = complex carbs for steady energy
   
• Lentils = plant protein + fibre
   
• Coconut milk = healthy fats to support hormones
   
• Spices = anti-inflammatory support

Comforting and full of hormone-friendly fibre, magnesium, and phytonutrients — perfect for calming the nervous system and balancing blood sugar.

Supports: Oestrogen detox, energy, gut health

Ingredients:

• 1 can chickpeas, rinsed and drained
   
• 1 cup chopped cucumber
   
• ½ cup cherry tomatoes, halved
   
• ¼ red onion, finely chopped
   
• 1 avocado, diced
   
• 2 cups rocket or mixed greens
   
• 2 tbsp olive oil
   
• Juice of ½ lemon
   
• 1 tsp Dijon mustard
   
• Salt & pepper to taste
   

Instructions:

1. Combine chickpeas, cucumber, tomato, onion, and avocado in a bowl.
    
2. Whisk together olive oil, lemon juice, mustard, salt, and pepper to make dressing.
    
3. Pour dressing over salad and toss gently.
    
4. Serve over greens for a fibre-packed, hormone-friendly lunch.
    (Serves 4):

• Chickpeas are rich in phytoestrogens (plant-based compounds that gently mimic oestrogen in the body), which can help balance fluctuating hormones.
   
• Rocket and leafy greens support liver detoxification — crucial during perimenopause when the body is working hard to process hormonal changes.
   
• Avocado and olive oil are loaded with healthy fats that nourish hormones and reduce inflammation.
   
• Lemon juice supports digestion and the liver, while mustard adds a tangy boost and encourages bile flow, aiding oestrogen clearance.
   
• Fibre from vegetables and legumes helps keep your gut microbiome healthy, which is deeply connected to hormone balance, mood, and energy.
   

This salad is not only vibrant and refreshing but also tailored to support the unique needs of your transitioning body.