All of my female friends who are tired of their hormonal imbalance, I got your back!
This diet plan is meant for hormonal balance and weight loss in women. It’s a full one-month meal plan, tips and drinks for balancing hormones.
Some important aspects of this diet plan include:
- Hormonal balancing herbs.
- Probiotics — no milk but dahi and chaas.
- Some seeds like kalonji, aliv seeds and chia seeds.
- Omega 3 fatty acids.
- Fresh seasonal fruits and veggies.
- Quality protein.
- Lots of fibre, pseudo grains & seasonal millets.
MORNING DRINKS.
Morning is a crucial segment of the day, and it needs to be started with something very nourishing and soothing at the same time. So here are some ideas with their scheduled time:
For drinks:
- 1st 15 days: 4-5 tulsi leaves soaked in water overnight.
- Next 15 days: Kalonji seeds infused water.
40 minutes later after the consumption of morning drink: Consume one tsp. of soaked raisins and 1 Walnut, followed by One serving of fresh fruit. It could be any seasonal fruit as per season and availability.
BREAKFAST.
For the breakfast, follow the Ayurvedic plating method & eat as per activity level.
| GRAIN (25%) | PROTEIN (25-30%) | VEGGIES (40-45%) | HEALTHY FAT (5%) |
| Poha (Once/week) | Sprouts | Seasonal Veggies 1. Don’t consume them raw. 2. Have steamed, roasted or sauteed veggies. | Coconut oil |
| Oats (Twice-thrice) | Boiled chana | Desi cow ghee | |
| Ragi (Once) | Tofu/ Soy paneer (Nicely cooked) | Virgin Olive Oil/ Pure mustard oil. | |
| Moong dal mix (Once) | Boiled egges | ||
| Fermented grains (Twice-thrice) | Vegan protein powder | ||
| Wheat/ Dalia (Once-Twice) | Nuts/Seeds or Nut butter. | ||
| Pseudo grain (Once) | Yogurt | ||
| Besan (Once) | Low fat paneer | ||
| Little millets (Once) |
HORMONAL BALANCING DRINK.
For hormonal drink, the recipe is as follows:
- Combine 1 tsp of shatavari, ashwagandha in water add honey or desi khand in 200 ml water.
- Consume this drink twice a day.
- You can consume it firstly after 45 minutes of breakfast, and secondly as a bedtime drink.
SNACK OPTIONS.
Snacks are very important to survive the day! Mid-morning and evening snack are required to be consumed in order to maintain a well-balanced day.
- For Mid-morning snack: One fresh seasonal fruit or 1/8 tsp of Aliv seeds in curd.
- For Evening snack: Chia pudding, Makhana, coconut water, homemade Ladoo
LUNCH
For lunch, the plate should consist of the following things in order to be considered as a balanced meal:
(1 protein, 2 slow carbs and probiotics Chaas or Dahi).
| CARBS (30-40%) | PROTEIN (25-30%) | VEGGIES (30%) | PROBIOTICS |
| Brown rice (Twice) | Legumes (Chana/Rajma) | Seasonal veggies (Slightly cooked) | 1 cup Homemade dahi. |
| Whole wheat (Twice) | Pulses | 1 glass Chaas | |
| Ragi (Twice) | Soy cooked. | Kadhi | |
| Quinoa/ Amaranth (Once) | Skip. | Raita (No tempering) | |
| Millets (Once) | Chicken | ||
| Barley (Jau) | Fatty fish |
POST LUNCH DIGESTIVE TEA.
This has to be consumed 45 minutes post lunch.
Ingredients to be added in the tea includes: Ginger, mint, fennel seeds / cinnamon.
Consume it with lemon juice or ACV.
Take a small nap 30 min post meal to relax the body.
DINNER.
For dinner, consider the following meal options:
| CARBS (20%) | PROTEIN (40-45%) | VEGGIES (30%) | HEALTHY FAT (5-10%) |
| Whole wheat | Low fat paneer/ Tofu | Seasonal veggies | Desi ghee Coconut oil Mustard oil Olive oil |
| Dalia (Wheat, oats, and barley) | Eggs | ||
| Quinoa | Chicken/Fish | ||
| Millet | Soy chunks |
Apart from food and meals, there are plenty of factors that can cause hormonal imbalance.
Some lifestyle tips to cure hormonal balance:
- Exercise regularly.
- Manage stress.
- Perform breathing exercises.
- Follow a routine.
- Practice mindful eating
- Eat slow.
- Eat without distractions and chew properly.
- Avoid use of plastic and chemicals.
- Avoid packaged and ready to eat food (food with additives).
- Take good quality and quantity of sleep.
- Avoid excessive caffeine.
In this manner, you can improve and even finish the issue of “Hormonal Imbalance”!