How to make the perfect meal
Fuel your energy and hormones with balanced, vibrant meals for a healthier you!
Diving right in: what you eat directly influences your energy levels, mood, digestion, hormones, and more. Every bite is either a step toward longevity or a shortcut to imbalance. No pressure, right?
Fortunately, it’s not rocket science. By prioritizing optimal ingredients—and a thoughtful balance of them—you’re taking a powerful step toward feeling your best. Let’s dive into how you can create a hormone-friendly, balanced plate that supports your body from the inside out. With 2025 around the corner, there’s no better time to fuel your body and encourage long-term health.
The Components of a Balanced Plate
At the heart of every balanced meal are three key macronutrients: protein, healthy fats, and complex carbs. When these are combined in the right proportions, they can keep your blood sugar stable, curb cravings, and optimize hormone function.
-
Protein
Protein is essential for hormone production, muscle repair, and overall tissue health. Aim to include a high-quality protein source with every meal. For most of us, that pans out to 25-40 grams (or 4-6 oz) of protein per meal. Our favorites:
- Animal-based: Organic chicken, pasture-raised eggs, wild-caught salmon, grass-fed beef
- Plant-based: Lentils, chickpeas, edamame, tempeh, and quinoa
Pro tip: If you’re plant-based, combine different protein sources (like rice and beans) to get a complete amino acid profile.
- Healthy Fats
Fats are the building blocks of hormones. Without them, we don’t produce enough estrogen and progesterone! Plus, fats are key to keeping you fuller for longer. Aim for 1-2 servings of healthy fats per meal (I.e. 2 tablespoons goat cheese and ¼ avocado on a salad or 2 tablespoons almond butter on a slice of sourdough). We love the following fats:
- Monounsaturated fats: Avocados, olive oil, macadamia nuts
- Omega-3 fatty acids: Walnuts, chia seeds, wild-caught fish
- Saturated fats (in moderation): Coconut oil, ghee, grass-fed butter
- Complex Carbs
Carbs have a bad reputation, but they’re vital for hormone production—especially thyroid hormones and serotonin. Opt for complex, fiber-rich sources to prevent blood sugar spikes. Carb needs vary (based on activity level, fertility goals, and conditions like PCOS), but typically ½-1 cup of complex carbs—per meal—is the goal. Our go-to complex carbs:
- Whole grains: Quinoa, brown rice, oats
- Starchy veggies: Sweet potatoes, delicata squash, carrots, butternut squash, beets
- Legumes: Lentils, black beans, chickpeas
Pro tip: Fill half of your plate with non-starchy vegetables (like leafy greens, bell peppers, mushrooms, and broccoli) for added fiber, vitamins, and minerals.
Bonus Nutrients to Support Hormones
Once you have your macronutrients covered, you can elevate your meals even further by incorporating nutrient-dense foods that offer unique benefits for your hormones:
Polyphenols: These powerful antioxidants are found in foods like berries, green tea, and dark chocolate. They help reduce inflammation and support gut health, which is crucial for hormone balance!
Probiotics: A healthy gut is essential for metabolizing hormones properly. Add probiotic-rich foods like sauerkraut, kimchi, and kefir to boost your gut microbiome.
Magnesium: This mineral plays a key role in regulating cortisol (your stress hormone). Incorporate magnesium-rich foods like dark leafy greens, pumpkin seeds, and almonds. A magnesium supplement is another great way to meet your magnesium needs. Beeya vibe, our high quality magnesium featuring 3 absorbable forms is our favorite way to get a good dose of magnesium in daily.
B Vitamins: Found in foods like eggs, leafy greens, and legumes, B vitamins are essential for energy production and hormone synthesis.
Nutrient-Packed, Balanced Meal Ideas
Ready to put it all together? Below are a few simple, nutrient-packed meals to inspire you:
Breakfast:- Chia seed pudding made with unsweetened almond milk, blueberries, Greek yogurt, and lemon; to add more protein, pair with two hard-boiled eggs!
- Protein-packed smoothie bowl with frozen mango, coconut, protein powder, and beeya seeds.
- Green shakshuka with eggs, kale, and salsa verde; for additional complex carbs, serve with toasted sprouted grain bread or a side of roasted potatoes.
Lunch:
- Spring rolls with shrimp, bell pepper, and a delicious dipping sauce; for added satiation, enjoy with a side of sliced avocado.
- Chopped salad with cabbage, beets, and carrot; for more protein, top with rotisserie chicken or baked tempeh.
- Curry salmon soup with shirataki noodles and coconut milk; add brown rice for additional complex carbs.
Dinner:
- Sweet potato nachos with lime crema; add ground beef or carnitas for more protein.
- Green pasta with nutritional yeast and yogurt; top with a filet of halibut or poached eggs for more protein.
- Black bean soup with chicken broth and taco seasoning.
Snacks:
- Apple slices with a handful of walnuts and a sprinkle of cinnamon.
- Hummus plate with sliced bell peppers, cucumber, and whole-grain crackers.
- Cottage cheese with pineapple chunks, chia seeds, and a sprinkle of seeds.
- Chocolate baked oatmeal with a dollop of Greek yogurt.
Focus on Nourishment, Not Restriction
Ultimately, building balanced meals is less about restriction and more about fueling with a variety of nutrients. When in doubt, eat the rainbow! If you can count three colors on your plate, you’re on the right track (I.e. spinach, tomatoes, and carrots). The more color on your fork, the broader spectrum of vitamins and antioxidants you’re putting in your body! Cheers to combining macronutrients intentionally, creating meals that both satisfy your hunger and fuel your wellness journey.