🌞 Upon Waking (within 30 minutes)

• Warm lemon water with a pinch of sea salt (hydration + adrenal support)
• Ashwagandha or holy basil tea (adaptogen to regulate cortisol)

🍳 Breakfast (7:00–8:00 AM): Hormone-Balancing Power Bowl

• 2 pasture-raised eggs (protein + choline)
• ½ avocado (healthy fats)
• ½ cup sautéed spinach or kale (magnesium + fiber)
• ¼ cup roasted sweet potato (slow carbs)
• Sprinkle of hemp seeds or pumpkin seeds (zinc + omega-3s)
• Optional: Add a slice of sourdough or sprouted grain toast

🍵 Mid-Morning Snack (10:00–10:30 AM)

• Handful of raw almonds or walnuts
• 1 small apple or pear
• Herbal tea (chamomile or licorice root for stress support)

🥗 Lunch (12:30–1:00 PM): Anti-Inflammatory Salmon Salad

• Grilled wild-caught salmon (3–4 oz)
• Mixed greens (arugula, spinach, romaine)
• Shredded carrots, cucumbers, red bell peppers
• 1 tbsp olive oil + lemon vinaigrette
• ¼ cup cooked quinoa or lentils (optional for extra fiber)

🍫 Afternoon Snack (3:00–4:00 PM)

• Golden milk latte (almond milk, turmeric, cinnamon, ginger, black pepper)
• 1–2 Brazil nuts (selenium for thyroid support)
• 1 square of 85% dark chocolate (magnesium + mood boost)

🍲 Dinner (6:00–6:30 PM): Ground Turkey & Veggie Stir-Fry

• Ground turkey sautéed with garlic, ginger, onions
• Mixed vegetables (broccoli, bell pepper, zucchini)
• Served over cauliflower rice or brown rice
• Drizzle of coconut aminos

🌙 Evening Wind-Down (8:00–9:00 PM)

• Calming tea: Lemon balm, chamomile
• Optional snack (if needed):
•  – 1 tbsp almond butter on a rice cake or a banana

💡 Cortisol-Supportive Tips

• Avoid caffeine after 12 PM
• Eat every 3–4 hours to prevent cortisol spikes
• Include protein + fat at every meal
• Aim for early light exposure and evening wind-down routines
• Limit sugar and processed carbs