16 Easy And Healthy Lunch Recipes To Support Your Hormones

The lunch food situation can be especially tricky if you work outside the home. If you’re super busy or if you struggle with time management, you might just fall into ordering in often-mediocre food. Or you might simply “forget to eat” and starve, then get spacey and hangry, leading you to scavenge for a granola bar or candy, which makes your blood sugar crash and hormones go on a rollercoaster of cravings and insatiability.

Most of us aren’t chefs with lots of time to cook, so what you need is quick and substantial food to power your hormones through the day – food that is tasty while easy to prep and pack in a lunch container. We've got you covered with our list of lunch recipes synced with the appropriate phase of your cycle, so you’re eating the nutrients your body needs, when you need them. 

Menstrual

When you want to live in cozy PJs and just be a hermit with dark chocolate, your period isn’t the time you feel like putting out tons of cooking effort, especially if work outside the home. So here are four super simple recipes to get you through:

Chicken Egg Roll Bowl

Talk about scrumptious, easy, and quick. With less than 15 minutes to prep, this recipe stays good for four to five days, so the leftovers are handy for bulk meal prep! And you can swap the chicken for turkey if you want a change.

Crock Pot Beef

If you have a crock pot/slow cooker, it’s time to pull it out! You can add your ingredients in, turn it on low, and voilà, you have your lunch cooked in the morning. You can pack some with rice or quinoa in a container, and you’re good to go. 

Or, try this chicken if you’re not feeling the beef.

Overnight Oats

A.k.a. deliciousness, these sweet and hearty bowls are so easy, and you can make them with countless flavors and toppings. Mix in some chia seeds and collagen/protein powder for extra protein, a bit of almond butter with cinnamon and raw honey (or some cacao powder), top with fresh berries/banana, and you have sweet ‘n’ hearty lunch! 

Chicken Salad

This is a favorite for a reason. Wrap this up in lettuce leaves or a tortilla, or make it into a sandwich with your favorite bread (I love Ezekiel or sourdough bread).

If you’re not a big avocado fan, try this classic chicken salad recipe! Swap the mayo for Greek yogurt for a healthier, protein-packed option, or use a mayo that doesn’t use canola oil. Feel free to omit the grapes or the nuts if you choose; maybe even add ½ cup of shredded carrot for a boost of color and vitamin A. Or, try this tuna salad recipe. You can skip the onions/cornichons if you choose – it tastes delish with added carrot shreds mixed in! 

Follicular

You’re past your hermit phase and budding into renewed energy – relish it! You can use your follicular phase as a time to get creative while still keeping lunch vibes quick and easy. 

Egg Muffins

This mini egg-bake recipe is so easy to make – they cook fast, and you can have the ingredients prepped beforehand. You can use any leftover veggies, but I like to sauté onions, bell peppers, broccoli, zucchini, and breakfast meat all together with the scrambled eggs, and divide the mixture between the muffin cups. Make them with cheese or without.

Or simply make this frittata recipe with veggies and/or meat and just cut your portion out for lunch (though a bigger pan takes longer to cook). Pair with a baked sweet potato, and you’re set!

Shrimp Quinoa Bowl

This shrimp bowl recipe is super easy and delish, and it’s light yet filling. You can switch the shrimp for salmon or poultry. Or, for a vegetarian option, try this summer quinoa bowl. Enjoy!

Tortilla Wrap

Depending on what your hormones are needing that day, you can wrap almost anything in a tortilla! Grab some hummus, sliced tomatoes and avocado, and turkey breast and wrap it all up. Or use tuna/chicken salad, go gyro-style with grilled chicken, or make a breakfast burrito. 

Stuffed Bell Peppers

This is such a fun recipe idea, and the various filling options are limitless! Think of it like making a mini casserole. Add whatever meat or fish you want for protein, use leftover spaghetti sauce, chili with potatoes, or rice – maybe make little frittatas or pizza peppers! Make with cheese/meat or without. 

Ovulatory

Let your shine show, baby! Soak up the sun, as well as your natural fats and B vitamins to support your peaking energy, increased metabolism, and healthy egg release. Enjoy those fertile hormones (wink-wink). 

Poke Bowl

These are light and filling and so yummy! Like Chipotle-style bowls, simply mix and match your carbs, protein, and toppings if you want some variety. Opt for brown rice over white rice for the B vitamins and fiber.

Cobb Salad

Use goat cheese or feta, bacon, mixed greens or just spinach or kale, and the classic chicken or steak with your soft-boiled eggs and one of these dressings – and your coworkers will be jealous. Feel free to add or omit cherry tomatoes, butternut squash, craisins, grapes, apple pieces, or whatever you like! Store in a container the night before so it’s ready.

Sheet Pan Salmon

Great for getting those omega-3s in, this recipe is savory and super easy to make. Plus, you can swap out the sides for different potato/veggie options and brown rice! For some extra natural fats, this pistachio-crusted salmon is also a delicious option.

Egg Sandwich

This is packed with protein and is very satisfying. You can make up a half or whole dozen eggs at the beginning of the week to use for lunches. I like to use sourdough, gluten-free multigrain, or Ezekiel bread or make a tortilla pinwheel wrap. You can sub out the cream cheese for Greek yogurt for higher protein or avocado for dairy-free!

Luteal

This is when you need a good supply of quality protein and complex carbohydrates to support that peaking metabolism and testosterone. To balance out your declining estrogen and progesterone in the days before your period, don’t be afraid to fuel your appetite – just make good choices that will help you feel sustained and peaceful!

Sheet Pan Chicken

Pre-cut the veggies, toss the ingredients onto a foil or parchment-lined sheet pan, sprinkle with your favorite seasonings, pop it into the oven (or air-fryer or toaster oven for quicker, smaller batches), and you’re done! Try this chicken recipe, pair with an avocado for lunch, and pack some berries for dessert.

If you want to change it up, switch up your favorite protein, healthy veggie carbs (sweet potatoes, onions, butternut squash, zucchini, carrots, garlic cloves, green beans, chard), and sprinkle extra virgin olive oil over it all (or toss with EVOO and seasoning before putting it in the pan). So easy. 

Rustic Chicken Sandwich

Inspired by NYC Slate Café, this sandwich is delish and filling and sure to power you through the day. Stack your bread with rotisserie chicken, avocado, sliced tomatoes or sundried tomatoes, mixed greens, basil pesto, and balsamic glaze. Use sourdough, gluten-free multigrain, or Ezekiel bread for healthier bread choices. For a turkey sandwich, swap the avocado for goat cheese and use roasted turkey instead of chicken. 

Stir-Fry

Quick to prep ahead of time, yet so yummy! Try this Asian beef stir-fry, or if you feel like Mexican stir-fry, make beef fajitas.

Lentil Stew

So warming and cozy! You can also slow-cook it in your crock pot overnight if you don’t have time to do stovetop. Lentils are generally easier to digest than chili beans, and they’re even more digestible if you soak them in water overnight in the fridge or for a couple of hours before cooking. Pair with brown or wild rice and/or sweet potatoes or butternut squash, and add some spinach or chard for your dark, leafy greens. Try the lentil stew recipe below or this red lentil dal curry.

Closing Thoughts

The hard part about cooking is getting started (and the cleanup). So, if you get over the hurdle of actually starting, and clean as you go, then you can enjoy the process and make your hormones happy at the same time! Put on an upbeat playlist, pour yourself a glass of vino, and spend an evening prepping your lunches for the week. You got this, girl!

Support our cause and help women reclaim their femininity by subscribing today.