Better Health
THE FIRST STEP TO BETTER HEALTH STARTS ON YOUR PLATE
5-Day Gut Health & Hormone Balance Meal Plan
Anti-Inflammatory Meals
High Protein
Gut-Friendly Foods Easy
Recipes
Simple Grocery List
FOODS TO SUPPORT HORMONE AND GUT HEALTH
Protein
Chicken
Turkey
Wild-caught salmon
Sardines
Eggs
Grass-fed beef (in moderation)
Greek yogurt
Cottage cheese
Healthy Fats
Avocados
Extra-virgin olive oil
Walnuts
Almonds
Pumpkin seeds
Chia seeds
Flaxseeds
Day 1
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Day 2
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Day 3
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Day 4
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Day 5
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Gut-Friendly Foods
Levelup1111wellness.com • Align With Ashley Nicole
Hormone-Supportive Vegetables
Sauerkraut
Kimchi
Kefir
Plain yogurt
Bone broth
Garlic
Onions
Asparagus
Oats
Bananas
Broccoli
Brussels sprouts
Cauliflower
Kale
Spinach
Arugula
Greek Yogurt Power Bowl • Plain Greek yogurt • Blueberries • Chia seeds • Hemp hearts • Walnuts • Cinnamon
Apple • Almond butter
Grilled chicken • Quinoa • Roasted broccoli • Avocado • Olive oil & lemon dressing
Carrots • Hummus
Wild-caught salmon • Roasted sweet potato • Asparagus
Veggie Omelet • 2 eggs • Spinach • Mushrooms • Tomatoes • 1 slice sprouted grain toast • Avocado
Cottage cheese • Berries
Turkey lettuce wraps • Brown rice • Cucumber salad
Pumpkin seeds • Pear
Grass-fed beef stir-fry • Bell peppers • Zucchini • Cauliflower rice
Hormone Smoothie • Unsweetened almond milk • Protein powder • Spinach • Frozen blueberries • Ground flaxseed • Chia seeds • Almond butter
Hard-boiled eggs
Grilled shrimp • Quinoa • Mixed greens • Olive oil vinaigrette
Plain kefir (if tolerated)
Lemon herb chicken • Roasted Brussels sprouts • Quinoa
Overnight Oats • Gluten-free oats • Chia seeds • Cinnamon • Almond milk • Blueberries • Walnuts
Kiwi
Salmon salad • Mixed greens • Cucumbers • Tomatoes • Pumpkin seeds • Olive oil dressing
Greek yogurt
Turkey meatballs • Roasted vegetables • Quinoa
Protein Oatmeal • Oats • Vanilla protein powder • Flaxseed • Blueberries • Almond butter
Orange • Handful of almonds
Grilled chicken Buddha bowl • Brown rice • Spinach • Roasted carrots • Avocado • Tahini drizzle
Cottage cheese • Cucumber slices
Baked cod • Roasted sweet potatoes • Green beans
This meal plan provides a balanced foundation for hormone health, gut health, and overall wellness by combining anti-inflammatory foods, high-quality protein, healthy fats, fiber, and nutrient-dense
vegetables while helping maintain stable blood sugar and supporting a healthy gut microbiome.
FREE 5 DAY Hormone & Gut Healing Meal Plan
This meal plan is a great place to start, but true healing isn't one-size-fits-all. Everyone's body, lifestyle, and health goals are unique.
Scan the QR code below to schedule your FREE 30-minute Wellness Consultation. We'll discuss your health goals, current challenges, and determine the best personalized nutrition and wellness plan to help you feel your best.
I look forward to supporting you on your wellness journey!
Ashley Nicole
Functional Nutrition Counselor & Wellness Coach
(904) 495-4907
Low-Glycemic Fruits
Blueberries
Strawberries
Raspberries
Kiwi
Apples
Pears