🥣Breakfast
Berry Overnight Oats
Creamy, fiber-rich, ready when you wake.
5 min340 cal1
High FiberHormone Friendly
Meal Plans & Nutrition
Nourishment That Feels Good
A glimpse into the kind of meals and rituals I design for my clients. Personalized plans available with coaching.
Day 1
1-Day Sample Wellness Menu
Breakfast
Greek yogurt parfait with berries, chia & almonds
Snack
Green smoothie: spinach, banana, ginger, almond milk
Lunch
Grilled salmon, quinoa & roasted vegetables
Dinner
Lemon herb chicken with sautéed greens & sweet potato
3-Day Wellness Snapshot
Day 1
- Breakfast
Overnight oats with berries & flax - Lunch
Mediterranean bowl with chickpeas - Dinner
Baked salmon, asparagus & wild rice
Day 2
- Breakfast
Veggie omelet with avocado toast - Lunch
Quinoa salad with roasted veggies - Dinner
Turkey lettuce wraps & sweet potato
Day 3
- Breakfast
Chia pudding with mango & coconut - Lunch
Lentil soup with mixed greens - Dinner
Grilled cod, broccoli & jasmine rice
Interactive Recipe Book
Wellness Recipe Book
Browse, search, and save the most nourishing recipes from around the web — breakfasts, snacks, lunches, dinners, smoothies, and juices.
Tap a recipe to open
🥣
🥑Breakfast
Sourdough Avocado Toast
Healthy fats meet slow-fermented carbs.
10 min380 cal1
Heart HealthyQuick
🍫Snacks
Cacao Energy Bites
Magnesium-rich bites for afternoon slumps.
15 min110 cal12
No-BakeMood Boost
🥕Snacks
Lemon Tahini Hummus & Crudités
Plant protein with crunchy rainbow veggies.
10 min220 cal4
Plant-BasedGut Health
🥗Lunch
Mediterranean Buddha Bowl
Quinoa, greens, and a creamy tahini drizzle.
25 min520 cal2
Anti-InflammatoryComplete Protein
🍣Lunch
Wild Salmon Power Bowl
Omega-3 powerhouse for hormone balance.
30 min560 cal2
Omega-3Hormone Support
🍲Dinner
Golden Turmeric Lentil Soup
Warming, anti-inflammatory comfort in a bowl.
40 min380 cal4
Anti-InflammatoryPlant Protein
🫑Dinner
Quinoa Stuffed Peppers
Colorful, protein-packed, family-friendly.
50 min420 cal4
Gluten-FreeMeal Prep
🥬Smoothies
Glow Green Smoothie
Skin-loving greens with tropical sweetness.
5 min280 cal1
DetoxSkin Glow
🫐Smoothies
Antioxidant Berry Smoothie
Brain-boosting berries and protein.
5 min320 cal1
Brain HealthProtein
🥬Juices
Morning Celery Juice
16 oz of pure cellular hydration.
10 min45 cal1
DetoxAlkalizing
🥕Juices
Carrot Ginger Glow Juice
Beta-carotene boost for radiant skin.
10 min120 cal1
ImmuneSkin Glow
Menopause
Menopause-Friendly Nutrition Tips
- Prioritize protein at every meal to preserve muscle and balance blood sugar.
- Include phytoestrogen foods like flaxseed, soy, and legumes.
- Focus on anti-inflammatory foods: leafy greens, berries, fatty fish, olive oil.
- Hydrate with 8–10 glasses of water and herbal teas daily.
- Limit added sugar, alcohol, and ultra-processed foods.
- Support digestion with fiber-rich whole grains, fruits, and vegetables.
These are sample examples — your personalized plan is built around your unique needs, preferences, and goals.