Happy Hormones: 5-Day Meal Plan for Mood and Hormonal Health
Feeling moody, stressed, or just a little off? Your hormones might be out of sync.
This 5-day Happy Hormones Dinner Plan features simple, delicious recipes that support serotonin, estrogen, dopamine, and more—based on science, not fads. Pair it with our full Mood Food – Happy Hormones article to learn why these ingredients matter and how food can help you feel your best.
Grocery List Highlights
- Protein: Salmon, chicken thighs, chickpeas, tofu
- Veggies: Spinach, kale, bok choy, cauliflower, beets
- Grains: Quinoa, brown rice, whole grain noodles
- Fats: Olive oil, tahini, dark chocolate
- Bonus boosters: Miso, flaxseed, sesame, bananas, kiwi
Monday – Serotonin Support
Basil Pesto Salmon with Spinach
Why it works: Rich in tryptophan, omega-3s, and magnesium—all essential for boosting serotonin production.
Ingredients to love: Salmon, spinach, rice, soy sauce, sesame.
Serve with: Warm chamomile tea to help prep for melatonin later in the evening.
Tuesday – Estrogen Harmony
Detox Cauliflower Brussels Sprouts Salad with Roasted Chickpeas
Why it works: Chickpeas and cruciferous cauliflower support natural estrogen levels and detox pathways.
Ingredients to love: Chickpeas, tahini, cauliflower, lemon, garlic.
Serve with: A side of flaxseed crackers or sprinkle toasted sesame seeds on top.
Wednesday – Cortisol Calmer
Italian Turkey Meatballs with Roasted Asparagus
Why it works: Lean turkey provides tryptophan to support serotonin production, while asparagus offers folate and antioxidants to help keep cortisol in check.
Ingredients to love: Ground turkey, asparagus, garlic, oregano.
Serve with: A square of dark chocolate (70%+ cacao) as a calming dessert.
Thursday – Dopamine Booster
Lemon and Herb Chicken Moscato
Why it works: Tyrosine-rich chicken supports dopamine production and mental focus.
Ingredients to love: Chicken thighs, lemon, garlic, herbs.
Serve with: Roasted beets and sweet potatoes for added dopamine + fiber support.
Friday – Melatonin-Friendly Wind Down
Market Mugi Miso Ramen
Why it works: Fermented miso supports gut health and melatonin production, while bok choy brings in calming magnesium.
Ingredients to love: Miso paste, noodles, broccolini, mushrooms.
Serve with: A kiwi or banana later in the evening to encourage better sleep.
Haven’t Found Your Hormone-Friendly Meal Plan Yet?
Still looking for a week of recipes that support mood, energy, and balance? We’ve got your back! Whether you want to build your own hormone-friendly meal plan or explore more healthy recipes, there’s something here to nourish both body and mind.
Mix, match, and find your perfect balance.
Eat to feel good—inside and out!
Get ready to cook for happy hormones and happier days! 🌸
