21 Day Hormone Reset Diet Plan & Guide

Hormones are vital for reproductive, mental, metabolic, and bone health. When unbalanced, it negatively impacts these areas, impairing well-being and quality of life.

If you are experiencing this, you are not alone.

For women, menstrual cycle irregularities are some of the most common, with experts explaining that 5–35.6% of women are affected depending on age, country, and occupation.

In this article, we introduce the 21-day hormone rest diet plan. We cover the facts, foods to include, foods to avoid, and a downloadable full 21-day hormone rest PDF to help you get started today.

21 Day Hormone Reset Diet Quick Reference Card

This reference card is designed to help you stick to your hormone reset diet. It explains essential rules, numbers, and critical facts to improve hormone health.

Essential Rules and Numbers

List the key rules and numbers, such as meal timings, portion sizes, and nutrient targets, in a bullet format for quick reference.

The following rules and key numbers will help you reset and balance hormonal health.

• Blood sugar balance
• Stress regulation
• Sustain energy levels
• Appetite control
• Sleep and recovery
• Healthy hormone production

Meal Timing

• Eat breakfast within 1-2 hours
• Eat every 3–5 hours
• Stop eating 2–3 hours before bed
• Avoid constant snacking

Portion Guidelines

• Vegetables: 50% of the plate
• Protein: 25% of the plate
• Wholegrains: 25% of the plate

Serving Targets

• Protein: 25–30 g/ meals
• Vegetables: 300–500 g daily
• Fruit: 2 servings daily
• Wholegrains: 5–7 servings/day
• Healthy Fats: 40–60 g/day
• Water: 2.2 L/day

Critical Facts to Remember

These guidelines will help you adhere to your diet plan for better long-term results.

• 7–9 Sleep: Helps regulate energy, stress, and appetite hormones
• Exercise: Support metabolism, insulin sensitivity, and mood
• Stress Management: Chronic stress can affect cortisol and hormonal balance
• Balanced Nutrition: Balanced nutrient-dense meals support hormone balance
• Avoid Processed Food: Excess can impact diet quality

21 Day Hormone Reset Meal Plan

The 21-day hormone reset diet. It contains breakfast, lunch, dinner, and snacks, with ingredient quantities, calories, and macronutrients for each meal.

Calories and Macronutrients

• Calories: 1,500 kcal/day
• Carbohydrates: 40–50% of daily calorie intake
• Protein: 25–35% of daily calorie intake
• Fats: 20–30% of daily calorie intake

Day 1

Daily Macros: 1,500 kcal | Protein: 130 g | Carbs: 134 g | Fat: 32 g

8:00 AM: Breakfast – Blueberry Chia Overnight Oats

Macros: 350 kcal | Protein: 30 g | Carbs: 38 g | Fat: 7 g

• Oats – 40 g
• Greek yogurt – 180 g
• Blueberries – 80 g
• Chia seeds – 5 g

Prep tip: Soak oats overnight in yogurt for a creamier texture.

12:30 PM: Lunch – Lemon Chicken Nourish Bowl

Macros: 430 kcal | Protein: 42 g | Carbs: 40 g | Fat: 9 g

• Chicken breast – 140 g
• Brown rice – 120 g cooked
• Broccoli – 100 g
• Olive oil – 1 tsp

Prep tip: Batch-cook rice and chicken for easier lunches.

3:30 PM: Snack – Cottage Cheese Berry Cup

Macros: 180 kcal | Protein: 18 g | Carbs: 14 g | Fat: 4 g

• Cottage cheese – 150 g
• Strawberries – 80 g

Prep tip: Keep berries washed and portioned for quick snacks.

6:30 PM: Dinner – Garlic Salmon Sweet Potato Plate

Macros: 540 kcal | Protein: 40 g | Carbs: 42 g | Fat: 12 g

• Salmon – 120 g
• Sweet potato – 140 g
• Green beans – 100 g

Prep tip: Roast sweet potatoes while baking the salmon.

Day 2

Total Macros: 1,500 kcal | Protein: 138 g | Carbs: 132 g | Fat: 28 g

8:00 AM: Breakfast – Banana Cinnamon ProteinSmoothie

Macros: 340 kcal | Protein: 30 g | Carbs: 36 g | Fat: 6 g

• Banana – 100 g
• Protein powder – 1 scoop
• Oats – 30 g
• Almond milk – 200 ml

Prep tip: Blend with ice for a thicker smoothie.

12:30 PM: Lunch – Chicken Avocado Rice Bowl

Macros: 430 kcal | Protein: 42 g | Carbs: 36 g | Fat: 10 g

• Chicken breast – 140 g
• Brown rice – 120 g cooked
• Spinach – 50 g
• Avocado – 30 g

Prep tip: Slice avocado fresh before serving.

3:30 PM: Snack – Greek Yogurt Apple Bowl

Macros: 180 kcal | Protein: 18 g | Carbs: 18 g | Fat: 2 g

• Greek yogurt – 170 g
• Apple – 120 g

Prep tip: Dice the apple just before serving.

6:30 PM: Dinner – Ginger Chicken Stir-Fry

Macros: 550 kcal | Protein: 48 g | Carbs: 42 g | Fat: 10 g

• Chicken breast – 150 g
• Brown rice – 120 g cooked
• Broccoli – 100 g
• Carrots – 60 g

Prep tip: Stir-fry vegetables first to keep them crisp.

Day 3

Total Macros: 1,490 kcal | Protein: 136 g | Carbs: 132 g | Fat: 31 g

8:00 AM: Breakfast – Raspberry Yogurt Crunch Bowl

Macros: 350 kcal | Protein: 28 g | Carbs: 38 g | Fat: 8 g

• Greek yogurt – 180 g
• Raspberries – 80 g
• Oats – 30 g
• Pumpkin seeds – 10 g

Prep tip: Add pumpkin seeds just before serving for crunch.

12:30 PM: Lunch – Turkey Sweet Potato Salad

Macros: 430 kcal | Protein: 42 g | Carbs: 36 g | Fat: 10 g

• Turkey breast – 140 g
• Sweet potato – 140 g
• Spinach – 50 g
• Olive oil – 1 tsp

Prep tip: Roast sweet potato cubes ahead for multiple meals.

3:30 PM: Snack – Cottage Cheese Pear Cup

Macros: 190 kcal | Protein: 18 g | Carbs: 18 g | Fat: 4 g

• Cottage cheese – 150 g
• Pear – 120 g

Prep tip: Chill cottage cheese before serving.

6:30 PM: Dinner – Herb Cod Quinoa Bowl

Macros: 520 kcal | Protein: 48 g | Carbs: 40 g | Fat: 9 g

• Cod – 150 g
• Quinoa – 100 g cooked
• Asparagus – 100 g

Prep tip: Bake cod with lemon and herbs for extra flavor.

Day 4

Total Macros: 1,500 kcal | Protein: 138 g | Carbs: 120 g | Fat: 31 g

8:00 AM: Breakfast – Spinach Egg White Toast

Macros: 340 kcal | Protein: 32 g | Carbs: 30 g | Fat: 7 g

• Egg whites – 220 g
• Wholegrain toast – 2 slices
• Spinach – 40 g
• Avocado – 20 g

Prep tip: Cook spinach in egg whites, then serve on toast.

12:30 PM: Lunch – Salmon Quinoa Power Bowl

Macros: 440 kcal | Protein: 40 g | Carbs: 34 g | Fat: 12 g

• Salmon – 120 g
• Quinoa – 100 g cooked
• Cucumbers – 60 g
• Spinach – 40 g

Prep tip: Prepare quinoa in advance for easier meal assembly.

3:30 PM — Snack – Greek Yogurt Berry Cup

Macros: 180 kcal | Protein: 18 g | Carbs: 14 g | Fat: 2 g

• Greek yogurt – 170 g
• Mixed berries – 80 g

Prep tip: Add berries immediately before serving.

6:30 PM: Dinner – Chicken Broccoli Rice Skillet

Macros: 540 kcal | Protein: 48 g | Carbs: 42 g | Fat: 10 g

• Chicken breast – 150 g
• Brown rice – 120 g cooked
• Broccoli – 100 g
• Olive oil – 1 tsp

Prep tip: Cook everything in one skillet for easier cleanup.

Day 5

Total Macros: 1,500 kcal | Protein: 130 g | Carbs: 134 g | Fat: 32 g

8:00 AM: Breakfast – Mango Protein Oats

Macros: 350 kcal | Protein: 30 g | Carbs: 38 g | Fat: 7 g

• Oats – 40 g
• Greek yogurt – 180 g
• Mango – 80 g
• Chia seeds – 5 g

Prep tip: Stir mango into oats just before serving.

12:30 PM: Lunch – Chicken Veggie Wrap

Macros: 430 kcal | Protein: 42 g | Carbs: 36 g | Fat: 9 g

• Chicken breast – 140 g
• Whole grain wrap – 1
• Spinach – 40 g
• Tomatoes – 50 g
• Hummus – 15 g

Prep tip: Wrap tightly to keep ingredients fresh.

3:30 PM: Snack – Cottage Cheese Banana Bowl

Macros: 190 kcal | Protein: 18 g | Carbs: 20 g | Fat: 4 g

• Cottage cheese – 150 g
• Banana – 80 g

Prep tip: Slice banana immediately before eating.

6:30 PM: Dinner – Salmon Green Bean Rice Plate

Macros: 530 kcal | Protein: 40 g | Carbs: 40 g | Fat: 12 g

• Salmon – 120 g
• Brown rice – 120 g cooked
• Green beans – 100 g

Prep tip: Steam green beans while reheating rice.

Day 6

Total Macros: 1,500 kcal | Protein: 140 g | Carbs: 136 g | Fat: 26 g

8:00 AM: Breakfast – Apple Cinnamon Yogurt Bowl

Macros: 350 kcal | Protein: 28 g | Carbs: 38 g | Fat: 6 g

• Greek yogurt – 180 g
• Apple – 100 g
• Oats – 30 g
• Cinnamon

Prep tip: Add cinnamon after mixing oats and yogurt.

12:30 PM — Lunch – Turkey Brown Rice Bowl

Macros: 430 kcal | Protein: 44 g | Carbs: 38 g | Fat: 8 g

• Turkey breast – 150 g
• Brown rice – 120 g cooked
• Broccoli – 100 g
• Olive oil – 1 tsp

Prep tip: Roast broccoli while the turkey cooks.

3:30 PM: Snack – Greek Yogurt Pear Bowl

Macros: 180 kcal | Protein: 18 g | Carbs: 18 g | Fat: 2 g

• Greek yogurt – 170 g
• Pear – 120 g

Prep tip: Dice the pear into small cubes for easier mixing.

6:30 PM: Dinner – Garlic Cod Sweet Potato Plate

Macros: 540 kcal | Protein: 50 g | Carbs: 42 g | Fat: 10 g

• Cod – 150 g
• Sweet potato – 140 g
• Asparagus – 100 g

Prep tip: Roast asparagus and sweet potato together.

Day 7

Total Macros: 1,500 kcal | Protein: 132 g | Carbs: 132 g | Fat: 30 g

8:00 AM: Breakfast – Berry Banana Smoothie Bowl

Macros: 350 kcal | Protein: 30 g | Carbs: 40 g | Fat: 5 g

• Banana – 80 g
• Mixed berries – 80 g
• Protein powder – 1 scoop
• Oats – 30 g

Prep tip: Blend until thick and creamy.

12:30 PM: Lunch – Chicken Quinoa Veg Bowl

Macros: 430 kcal | Protein: 44 g | Carbs: 34 g | Fat: 9 g

• Chicken breast – 150 g
• Quinoa – 100 g cooked
• Cucumbers – 60 g
• Spinach – 40 g

Prep tip: Chill quinoa before assembling the bowl.

3:30 PM: Snack – Cottage Cheese Apple Cup

Macros: 190 kcal | Protein: 18 g | Carbs: 18 g | Fat: 4 g

• Cottage cheese – 150 g
• Apple – 120 g

Prep tip: Serve chilled for a refreshing snack.

6:30 PM: Dinner – Ginger Salmon Rice Bowl

Macros: 530 kcal | Protein: 40 g | Carbs: 40 g | Fat: 12 g

• Salmon – 120 g
• Brown rice – 120 g cooked
• Broccoli – 100 g

Prep tip: Add fresh ginger while cooking salmon for extra flavor.

Day 8

Total Macros: 1,495 kcal | Protein: 118 g | Carbs: 185 g | Fat: 32 g

8:00 AM: Breakfast – Berry Protein Overnight Oats

Macros: 390 kcal | Protein: 33 g | Carbs: 50 g | Fat: 7 g

• Rolled oats – 50 g
• Greek yogurt – 170 g
• Whey protein – 25 g
• Frozen berries – 80 g
• Chia seeds – 8 g
• Banana – 80 g

Prep tip: Prepare overnight and refrigerate in jars for quick mornings.

12:30 PM: Lunch – Lemon Chicken Rice Bowl

Macros: 445 kcal | Protein: 39 g | Carbs: 48 g | Fat: 10 g

• Chicken breast – 140 g
• Cooked jasmine rice – 170 g
• Broccoli – 120 g
• Bell pepper – 80 g
• Olive oil – 5 g
• Lemon juice + garlic

Prep tip: Batch grill chicken with lemon and garlic seasoning for multiple meals.

3:30 PM: Snack – Apple Yogurt Crunch

Macros: 220 kcal | Protein: 18 g | Carbs: 25 g | Fat: 6 g

• Apple – 150 g
• Greek yogurt – 150 g
• Almonds – 12 g

Prep tip: Keep almonds separate until serving for extra crunch.

6:30 PM: Dinner – Turkey Sweet Potato Skillet

Macros: 440 kcal | Protein: 28 g | Carbs: 62 g | Fat: 9 g

• Lean ground turkey – 140 g
• Sweet potato – 250 g
• Zucchini – 120 g
• Onion – 40 g
• Salsa – 40 g
• Olive oil – 5 g

Prep tip: Roast sweet potatoes ahead of time to shorten cooking time.

Day 9

Total Macros: 1,490 kcal | Protein: 123 g | Carbs: 160 g | Fat: 34 g

8:00 AM: Breakfast – Cinnamon Banana Protein Pancakes

Macros: 380 kcal | Protein: 35 g | Carbs: 45 g | Fat: 7 g

• Rolled oats – 50 g
• Egg – 1
• Egg whites – 120 g
• Banana – 100 g
• Whey protein – 20 g
• Cinnamon

Prep tip: Blend oats first to create a smoother pancake batter.

12:30 PM: Lunch – Mediterranean Chicken Wrap

Macros: 430 kcal | Protein: 38 g | Carbs: 42 g | Fat: 11 g

• Whole grain wrap – 1
• Chicken breast – 130 g
• Lettuce – 40 g
• Cherry tomatoes – 80 g
• Cucumber – 60 g
• Avocado – 40 g
• Greek yogurt dressing – 40 g

Prep tip: Wrap tightly in foil for easy meal prep storage.

3:30 PM: Snack – Cottage Cheese Berry Bowl

Macros: 210 kcal | Protein: 24 g | Carbs: 18 g | Fat: 5 g

• Cottage cheese – 180 g
• Frozen berries – 100 g
• Chia seeds – 6 g

Prep tip: Let berries thaw slightly before serving for better texture.

6:30 PM: Dinner – Soy Ginger Salmon Quinoa Plate

Macros: 470 kcal | Protein: 26 g | Carbs: 55 g | Fat: 11 g

• Salmon – 130 g
• Cooked quinoa – 180 g
• Broccoli – 120 g
• Soy sauce – 10 g
• Olive oil – 5 g

Prep tip: Marinate salmon for 15 minutes before cooking for A stronger flavor.

Day 10

Total Macros: 1,495 kcal | Protein: 127 g | Carbs: 175 g | Fat: 31 g

8:00 AM: Breakfast – Tropical Yogurt Protein Parfait

Macros: 395 kcal | Protein: 34 g | Carbs: 48 g | Fat: 8 g

• Greek yogurt – 250 g
• Rolled oats – 40 g
• Banana – 100 g
• Frozen berries – 70 g
• Peanut butter – 10 g

Prep tip: Layer ingredients in jars for easy grab-and-go breakfasts.

12:30 PM: Lunch – Chicken Quinoa Power Salad

Macros: 430 kcal | Protein: 40 g | Carbs: 42 g | Fat: 10 g

• Chicken breast – 140 g
• Cooked quinoa – 170 g
• Spinach – 60 g
• Cherry tomatoes – 80 g
• Cucumber – 60 g
• Olive oil – 5 g

Prep tip: Store dressing separately to keep greens fresh.

3:30 PM: Snack – Banana Protein Smoothie

Macros: 210 kcal | Protein: 28 g | Carbs: 22 g | Fat: 3 g

• Whey protein – 30 g
• Banana – 90 g
• Spinach – 30 g
• Unsweetened almond milk – 250 ml

Prep tip: Freeze banana slices beforehand for a creamier smoothie.

6:30 PM: Dinner – Turkey Chili Rice Bowl

Macros: 460 kcal | Protein: 25 g | Carbs: 63 g | Fat: 10 g

• Lean ground turkey – 140 g
• Cooked jasmine rice – 180 g
• Chickpeas – 80 g
• Bell peppers – 80 g
• Onion – 40 g
• Salsa – 50 g

Prep tip: Make extra chili mixture for future lunches.

Day 11

Total Macros: 1,505 kcal | Protein: 118 g | Carbs: 180 g | Fat: 33 g

8:00 AM: Breakfast – Apple Pie Overnight Oats

Macros: 385 kcal | Protein: 35 g | Carbs: 47 g | Fat: 7 g

• Rolled oats – 50 g
• Greek yogurt – 170 g
• Apple – 120 g
• Whey protein – 25 g
• Chia seeds – 8 g

Prep tip: Add cinnamon before refrigerating for a stronger flavor overnight.

12:30 PM: Lunch – Spicy Chicken Sweet Potato Bowl

Macros: 440 kcal | Protein: 39 g | Carbs: 48 g | Fat: 10 g

• Chicken breast – 140 g
• Sweet potato – 240 g
• Broccoli – 120 g
• Olive oil – 5 g
• Chili seasoning

Prep tip: Roast vegetables on one tray for easier cleanup.

3:30 PM: Snack – Banana Cottage Cheese Snack

Macros: 240 kcal | Protein: 22 g | Carbs: 26 g | Fat: 6 g

• Cottage cheese – 180 g
• Banana – 100 g
• Almonds – 10 g

Prep tip: Portion almonds separately to maintain crunch.

6:30 PM: Dinner – Garlic Tofu Stir Fry

Macros: 440 kcal | Protein: 22 g | Carbs: 59 g | Fat: 10 g

• Firm tofu – 180 g
• Cooked jasmine rice – 180 g
• Bell peppers – 80 g
• Broccoli – 100 g
• Garlic – 10 g
• Soy sauce – 10 g

Prep tip: Press tofu before cooking for a crispier texture.

Day 12

Total Macros: 1,500 kcal | Protein: 121 g | Carbs: 172 g | Fat: 32 g

8:00 AM: Breakfast – Berry Banana Protein Smoothie Bowl

Macros: 390 kcal | Protein: 34 g | Carbs: 46 g | Fat: 8 g

• Whey protein – 30 g
• Banana – 100 g
• Frozen berries – 100 g
• Rolled oats – 35 g
• Greek yogurt – 120 g

Prep tip: Blend thick and top with extra berries for texture.

12:30 PM: Lunch – Chicken Avocado Rice Plate

Macros: 445 kcal | Protein: 40 g | Carbs: 45 g | Fat: 11 g

• Chicken breast – 140 g
• Cooked jasmine rice – 160 g
• Avocado – 40 g
• Spinach – 50 g
• Cherry tomatoes – 70 g

Prep tip: Slice avocado fresh before serving.

3:30 PM: Snack – Apple Peanut Butter Yogurt Bowl

Macros: 215 kcal | Protein: 20 g | Carbs: 22 g | Fat: 6 g

• Greek yogurt – 170 g
• Apple – 120 g
• Peanut butter – 8 g

Prep tip: Stir peanut butter into yogurt for a creamy texture.

6:30 PM: Dinner – Salmon Sweet Potato Tray Bake

Macros: 450 kcal | Protein: 27 g | Carbs: 59 g | Fat: 7 g

• Salmon – 130 g
• Sweet potato – 260 g
• Broccoli – 120 g
• Olive oil – 5 g
• Garlic + paprika

Prep tip: Bake everything together on one tray for easy meal prep.

Day 13

Total Macros: 1,495 kcal | Protein: 119 g | Carbs: 181 g | Fat: 30 g

8:00 AM: Breakfast – Cinnamon Berry Protein Oats

Macros: 385 kcal | Protein: 33 g | Carbs: 48 g | Fat: 7 g

• Rolled oats – 50 g
• Whey protein – 25 g
• Frozen berries – 90 g
• Greek yogurt – 150 g
• Cinnamon

Prep tip: Heat berries slightly before mixing into oats.

12:30 PM: Lunch – Turkey Quinoa Taco Bowl

Macros: 435 kcal | Protein: 38 g | Carbs: 47 g | Fat: 10 g

• Lean ground turkey – 140 g
• Cooked quinoa – 170 g
• Lettuce – 50 g
• Salsa – 50 g
• Bell peppers – 80 g
• Olive oil – 5 g

Prep tip: Cook turkey with taco seasoning in bulk for multiple meals.

3:30 PM: Snack – Cottage Cheese Banana Cup

Macros: 220 kcal | Protein: 22 g | Carbs: 24 g | Fat: 5 g

• Cottage cheese – 180 g
• Banana – 90 g
• Chia seeds – 5 g

Prep tip: Chill cottage cheese before serving for better texture.

6:30 PM: Dinner – Chicken Veggie Stir Fry

Macros: 455 kcal | Protein: 26 g | Carbs: 62 g | Fat: 8 g

• Chicken breast – 130 g
• Cooked jasmine rice – 180 g
• Broccoli – 100 g
• Zucchini – 100 g
• Soy sauce – 10 g
• Garlic – 8 g

Prep tip: Cook vegetables on high heat to keep them crisp.

Day 14

Total Macros: 1,500 kcal | Protein: 120 g | Carbs: 176 g | Fat: 31 g

8:00 AM: Breakfast – Banana Peanut Butter Overnight Oats

Macros: 390 kcal | Protein: 34 g | Carbs: 47 g | Fat: 8 g

• Rolled oats – 50 g
• Banana – 100 g
• Greek yogurt – 170 g
• Whey protein – 25 g
• Peanut butter – 8 g

Prep tip: Stir peanut butter in before refrigerating for better flavor distribution.

12:30 PM: Lunch – Mediterranean Chicken Quinoa Bowl

Macros: 440 kcal | Protein: 39 g | Carbs: 46 g | Fat: 10 g

• Chicken breast – 140 g
• Cooked quinoa – 170 g
• Cucumber – 60 g
• Cherry tomatoes – 80 g
• Spinach – 50 g
• Olive oil – 5 g

Prep tip: Add fresh lemon juice before serving for brightness.

3:30 PM: Snack – Berry Yogurt Crunch Cup

Macros: 215 kcal | Protein: 21 g | Carbs: 20 g | Fat: 5 g

• Greek yogurt – 170 g
• Frozen berries – 100 g
• Almonds – 10 g

Prep tip: Toast almonds lightly for extra flavor.

6:30 PM: Dinner – Turkey Sweet Potato Hash

Macros: 455 kcal | Protein: 26 g | Carbs: 63 g | Fat: 8 g

• Lean ground turkey – 140 g
• Sweet potato – 250 g
• Onion – 40 g
• Bell peppers – 80 g
• Salsa – 40 g
• Olive oil – 5 g

Prep tip: Dice sweet potatoes small so they cook faster and crisp evenly.

Day 15

Total Macros: 1,505 kcal | Protein: 118 g | Carbs: 145 g | Fat: 48 g

8:00 AM: Breakfast – Green Hormone Balance Smoothie

Macros: 360 kcal | Protein: 32 g | Carbs: 32 g | Fat: 11 g

• Spinach – 50 g
• Banana – 90 g
• Protein powder – 1 scoop
• Chia seeds – 10 g
• Unsweetened almond milk – 250 ml
• Frozen berries – 80 g

Prep tip: Blend spinach first with almond milk for a smoother texture.

12:30 PM: Lunch – Salmon Avocado Nourish Bowl

Macros: 430 kcal | Protein: 36 g | Carbs: 35 g | Fat: 17 g

• Salmon – 140 g
• Quinoa – 140 g cooked
• Spinach – 50 g
• Cucumber – 60 g
• Avocado – 50 g
• Lemon juice

Prep tip: Cook quinoa in bulk for faster meal prep throughout the week.

3:30 PM: Snack – Greek Yogurt Berry Seed Bowl

Macros: 230 kcal | Protein: 22 g | Carbs: 18 g | Fat: 8 g

• Greek yogurt – 170 g
• Frozen berries – 100 g
• Pumpkin seeds – 12 g

Prep tip: Add seeds just before eating to keep them crunchy.

6:30 PM: Dinner – Chicken Sweet Potato Power Plate

Macros: 485 kcal | Protein: 28 g | Carbs: 60 g | Fat: 12 g

• Chicken breast – 140 g
• Sweet potato – 260 g
• Broccoli – 120 g
• Olive oil – 8 g
• Garlic + paprika

Prep tip: Roast sweet potatoes and broccoli together on one tray

Day 16

Total Macros: 1,500 kcal | Protein: 120 g | Carbs: 138 g | Fat: 47 g

8:00 AM: Breakfast – Cinnamon Protein Oats

Macros: 350 kcal | Protein: 33 g | Carbs: 35 g | Fat: 9 g

• Rolled oats – 45 g
• Protein powder – 1 scoop
• Cinnamon
• Almond butter – 10 g
• Unsweetened almond milk – 200 ml
• Blueberries – 70 g

Prep tip: Stir protein powder in after cooking oats for a creamier texture.

12:30 PM: Lunch – Turkey Mediterranean Bowl

Macros: 440 kcal | Protein: 40 g | Carbs: 40 g | Fat: 14 g

• Lean ground turkey – 150 g
• Brown rice – 130 g cooked
• Cherry tomatoes – 80 g
• Cucumber – 60 g
• Olive oil – 7 g
• Spinach – 50 g

Prep tip: Keep vegetables separate until serving to stay crisp.

3:30 PM: Snack – Apple Cottage Cheese Plate

Macros: 220 kcal | Protein: 22 g | Carbs: 20 g | Fat: 6 g

• Cottage cheese – 180 g
• Apple – 120 g
• Walnuts – 8 g

Prep tip: Slice the apple fresh before serving to avoid browning.

6:30 PM: Dinner – Ginger Garlic Salmon Stir Fry

Macros: 490 kcal | Protein: 25 g | Carbs: 43 g | Fat: 18 g

• Salmon – 140 g
• Quinoa – 140 g cooked
• Broccoli – 120 g
• Bell peppers – 80 g
• Olive oil – 8 g
• Ginger + garlic

Prep tip: Stir-fry vegetables quickly over high heat for better texture.

Day 17

Total Macros: 1,510 kcal | Protein: 116 g | Carbs: 148 g | Fat: 46 g

8:00 AM: Breakfast – Berry Chia Yogurt Bowl

Macros: 360 kcal | Protein: 31 g | Carbs: 36 g | Fat: 10 g

• Greek yogurt – 220 g
• Frozen berries – 100 g
• Chia seeds – 10 g
• Oats – 35 g
• Honey – 5 g

Prep tip: Let chia seeds soak for 10 minutes before eating.

12:30 PM: Lunch – Chicken Avocado Lettuce Wraps

Macros: 420 kcal | Protein: 39 g | Carbs: 32 g | Fat: 16 g

• Chicken breast – 150 g
• Brown rice – 120 g cooked
• Lettuce leaves – 80 g
• Avocado – 50 g
• Salsa – 40 g

Prep tip: Store lettuce separately to prevent sogginess.

3:30 PM: Snack – Protein Green Smoothie

Macros: 220 kcal | Protein: 25 g | Carbs: 18 g | Fat: 5 g

• Protein powder – 1 scoop
• Spinach – 40 g
• Banana – 70 g
• Almond milk – 250 ml
• Flaxseed – 5 g

Prep tip: Freeze banana slices ahead of time for a creamier blend.

6:30 PM: Dinner – Turkey Sweet Potato Skillet

Macros: 510 kcal | Protein: 21 g | Carbs: 62 g | Fat: 15 g

• Lean ground turkey – 140 g
• Sweet potato – 260 g
• Zucchini – 100 g
• Onion – 40 g
• Olive oil – 8 g
• Garlic seasoning

Prep tip: Cook the turkey first, then add vegetables for better browning.

Day 18

Total Macros: 1,495 kcal | Protein: 119 g | Carbs: 140 g | Fat: 46 g

8:00 AM: Breakfast – Hormone Reset Protein Pancakes

Macros: 355 kcal | Protein: 34 g | Carbs: 34 g | Fat: 9 g

• Oats – 45 g
• Egg – 1
• Egg whites – 120 g
• Protein powder – 20 g
• Banana – 80 g

Prep tip: Blend batter fully for fluffier pancakes.

12:30 PM: Lunch – Lemon Herb Salmon Bowl

Macros: 445 kcal | Protein: 35 g | Carbs: 38 g | Fat: 17 g

• Salmon – 140 g
• Quinoa – 140 g cooked
• Spinach – 50 g
• Broccoli – 100 g
• Olive oil – 7 g

Prep tip: Add lemon after cooking for fresher flavor.

3:30 PM: Snack – Berry Almond Yogurt Cup

Macros: 220 kcal | Protein: 21 g | Carbs: 18 g | Fat: 7 g

• Greek yogurt – 170 g
• Frozen berries – 90 g
• Almonds – 10 g

Prep tip: Toast almonds lightly for extra flavor.

6:30 PM: Dinner – Chicken Veggie Rice Stir Fry

Macros: 475 kcal | Protein: 29 g | Carbs: 50 g | Fat: 13 g

• Chicken breast – 140 g
• Brown rice – 140 g cooked
• Bell peppers – 80 g
• Broccoli – 100 g
• Olive oil – 8 g
• Garlic + ginger

Prep tip: Use day-old rice for better stir-fry texture.

Day 19

Total Macros: 1,505 kcal | Protein: 117 g | Carbs: 146 g | Fat: 47 g

8:00 AM: Breakfast – Peanut Butter Banana Protein Oats

Macros: 365 kcal | Protein: 32 g | Carbs: 36 g | Fat: 11 g

• Rolled oats – 45 g
• Protein powder – 1 scoop
• Banana – 90 g
• Peanut butter – 10 g
• Almond milk – 200 ml

Prep tip: Stir the peanut butter in while the oats are warm for better mixing.

12:30 PM: Lunch – Turkey Quinoa Power Bowl

Macros: 435 kcal | Protein: 39 g | Carbs: 40 g | Fat: 14 g

• Lean ground turkey – 150 g
• Quinoa – 150 g cooked
• Spinach – 50 g
• Cherry tomatoes – 80 g
• Olive oil – 7 g

Prep tip: Prep quinoa and turkey in batches for easy assembly.

3:30 PM: Snack – Cottage Cheese Berry Bowl

Macros: 215 kcal | Protein: 22 g | Carbs: 17 g | Fat: 6 g

• Cottage cheese – 180 g
• Frozen berries – 100 g
• Chia seeds – 5 g

Prep tip: Let berries thaw slightly before serving.

6:30 PM: Dinner – Garlic Salmon Sweet Potato Plate

Macros: 490 kcal | Protein: 24 g | Carbs: 53 g | Fat: 16 g

• Salmon – 140 g
• Sweet potato – 240 g
• Broccoli – 120 g
• Olive oil – 8 g
• Garlic seasoning

Prep tip: Roast salmon and vegetables together for easier cleanup.

Day 6

Total Macros: 1,500 kcal | Protein: 118 g | Carbs: 142 g | Fat: 45 g

8:00 AM: Breakfast – Berry Green Protein Smoothie

Macros: 350 kcal | Protein: 32 g | Carbs: 34 g | Fat: 9 g

• Protein powder – 1 scoop
• Spinach – 40 g
• Frozen berries – 100 g
• Banana – 70 g
• Almond milk – 250 ml
• Chia seeds – 8 g

Prep tip: Blend chia seeds thoroughly for a smoother consistency.

12:30 PM: Lunch – Chicken Avocado Rice Bowl

Macros: 440 kcal | Protein: 40 g | Carbs: 40 g | Fat: 15 g

• Chicken breast – 150 g
• Brown rice – 130 g cooked
• Avocado – 50 g
• Spinach – 50 g
• Olive oil – 5 g

Prep tip: Add avocado just before serving for freshness.

3:30 PM: Snack – Greek Yogurt Seed Cup

Macros: 220 kcal | Protein: 22 g | Carbs: 18 g | Fat: 6 g

• Greek yogurt – 170 g
• Pumpkin seeds – 10 g
• Blueberries – 80 g

Prep tip: Store seeds separately to maintain crunch.

6:30 PM: Dinner – Turkey Broccoli Quinoa Skillet

Macros: 490 kcal | Protein: 24 g | Carbs: 50 g | Fat: 15 g

• Lean ground turkey – 150 g
• Quinoa – 150 g cooked
• Broccoli – 120 g
• Onion – 40 g
• Olive oil – 8 g

Prep tip: Cook broccoli slightly underdone to keep texture firm.

Day 7

Total Macros: 1,500 kcal | Protein: 120 g | Carbs: 144 g | Fat: 44 g

8:00 AM: Breakfast – Cinnamon Apple Protein Bowl

Macros: 360 kcal | Protein: 33 g | Carbs: 36 g | Fat: 9 g

• Greek yogurt – 200 g
• Apple – 120 g
• Oats – 35 g
• Protein powder – 20 g
• Cinnamon

Prep tip: Dice apples small for better texture throughout the bowl.

12:30 PM: Lunch – Salmon Mediterranean Bowl

Macros: 440 kcal | Protein: 36 g | Carbs: 38 g | Fat: 16 g

• Salmon – 140 g
• Quinoa – 140 g cooked
• Cucumber – 60 g
• Cherry tomatoes – 80 g
• Olive oil – 7 g

Prep tip: Chill quinoa before assembling for a fresher salad-style bowl.

3:30 PM: Snack – Cottage Cheese Banana Cup

Macros: 215 kcal | Protein: 22 g | Carbs: 20 g | Fat: 5 g

• Cottage cheese – 180 g
• Banana – 90 g
• Flaxseed – 5 g

Prep tip: Stir flaxseed in just before eating for best texture.

6:30 PM: Dinner – Chicken Sweet Potato Stir Fry

Macros: 485 kcal | Protein: 29 g | Carbs: 50 g | Fat: 14 g

• Chicken breast – 140 g
• Sweet potato – 240 g
• Bell peppers – 80 g
• Broccoli – 100 g
• Olive oil – 8 g
• Garlic + paprika

Prep tip: Pre-roast sweet potatoes to reduce stir-fry cooking time.

21 Day Hormone Reset Food List

Here is a list of foods that can help you reset your hormones, including the ideal serving size and benefits.

Proteins and Vegetables

Protein is essential for hormone balance and should make up 25% of your plate. Sources recommend consuming 1.2–1.6 g/kg of body weight daily to support hormone production, maintain satiety, and support muscle mass.

Examples: 70 kg woman with a 1.6 g/kg/bw target

• 70 x 1.6 = 112 g/day

This can be achieved by adding 25–30 grams of protein to each meal.

Vegetables are loaded with nutrients that support hormone balance. Because they are lower in calories, they can be used in meals to increase meal volume.

When creating your meals, vegetables should make up 50% of your plate. The recommended serving size is 2.5-3 cups/day (300-450 g).

Examples of 1 serving of vegetables:

• Broccoli: 1 cup (90g)
• Spinach: 1 cup raw
• Carrots: 1 medium (75 g)
• Cucumber: ½ medium (75–100 g)

Fats and Grains

Dietary fats are important for resetting and balancing hormones. Fats are the building blocks for hormones such as estrogen, progesterone, and cortisol. Meanwhile, they also slow digestion, which stabilizes blood sugar, and reduce inflammation, helping regulate cortisol.

Healthy fats, including fatty fish, avocado, olive oil, chia seeds, flaxseeds, eggs, almonds, and walnuts, can be eaten to meet daily requirements.

Wholegrains contain complex carbohydrates and fiber. These take longer to digest, providing slow-release energy and stabilizing blood sugar.

Foods including oats, quinoa, and brown rice should make up 25% of your plate. This will help improve satiety and stabilize blood sugar, regulate appetite hormones, and prevent cravings.

What to Foods Limit or Avoid

Create a two-column table or parallel bulleted lists to clearly differentiate foods to include and foods to limit or avoid.

Download the Full 21 Day Hormone Reset PDF

This downloadable full 21-day hormone reset PDF is a comprehensive resource to help you balance your hormones. Below, we explain how Reverse Health can provide added support for hormone reset.

Included in the Download

The full hypothyroidism diet plan contains:

• Detailed Hormone Reset Foods List
• Strategies For Resetting Hormones
• 21-Day Hormone Reset Cheat Sheet
• 21-Day Meal Plan
• Hormone Reset Recipes
• Shopping List
• Progress Tracker

Connection to Reverse Health Program

The Reverse Health program helps women over 40 address midlife hormonal challenges.

Our team of experts has created a plan that takes a holistic approach, addressing nutrition, exercise, and lifestyle principles to help reset hormones naturally.

How to Adapt the 21 Day Hormone Reset Diet to Your Needs

The hormone reset diet is built on a nutrient-dense foundation, making it easy to adapt to different dietary needs, preferences, and health goals.

Here is a list of simple changes for different needs.

• Vegetarian: Replace chicken and fish with tofu, tempeh, eggs, Greek yogurt, lentils, beans, and edamame
• Vegan: Use tempeh, tofu, vegan protein powder, nuts, and seeds to support protein and nutrient intake
• Gluten-Free: Select rice, quinoa, gluten-free oats, and potatoes
• Dairy-Free: Swap yogurt and milk with coconut yogurt, almond milk, soy yogurt, or oat milk
• PCOS-Friendly: Prioritize high-fiber carbs, lean protein, healthy fats, and avoid food containing added sugar

Common Mistakes to Avoid During the 21 Day Hormone Reset

Here is a list of common pitfalls people might encounter when following the diet plan and how to avoid them.

• Skipping Meals: Impacts the ability to stabilize blood sugar, leading to cravings and increased cortisol.
• Avoiding Fat: Fats are essential for hormone production and absorbing nutrients
• Eating Processed “Health” Foods: Can contain additives and sugars
• Too Much Caffeine: May increase stress, anxiety, and impair sleep
• Poor Stress Management: Chronic stress can affect cortisol, digestion, sleep, and overall hormone balance
• Inadequate Hydration: Worsens fatigue, digestion, and bloating
• Relying on Supplements: These cannot replace a balanced diet, quality sleep, and healthy lifestyle habits.

Expected Results and Timeline

The expected time to reset hormones is 3 to 12 weeks. However, hormone imbalances can vary, altering results. Alongside this, factors including diet adherence, stress management, and exercise can also affect the timeline.

Q: How do I use the 21-day hormone reset diet guide effectively?

The 21-day hormone reset diet guide contains a precise framework and strategies for an effective hormone reset. More than just nutrition, it requires a holistic approach, including getting quality sleep, managing stress, and regular exercise. This will help regulate stress hormones, appetite, and insulin.

Q: Can I lose 7 kg in 21 days?

Losing 7 kg in 21 days is possible, but it may require significant calorie restriction, which can be unhealthy. Weight loss of 0.5–1 kg/week is recommended for safe and sustainable weight loss, achieved with a moderate calorie deficit.

This ensures that daily nutrient needs are met, while stabilizing blood sugar, cravings, and cortisol levels.

Q: How does the 21-day hormone reset diet plan aid in weight loss?

The 21-day hormone reset diet plan aids weight loss using a nutrient-dense diet that improves satiety, stabilizes blood sugar, and regulates cortisol. These outcomes are excellent for supporting a calorie deficit, which can lead to safe and sustainable weight loss.

Q: Is there a cheat sheet for the Hormone Reset Diet?

Yes, Reverse Health provides a cheat sheet in the full 21-day hormone diet PDF. This quick- reference card contains foods to include, foods to avoid, a timeline, and strategies to help you stay on track.