My Weekly Hormone-Friendly Grocery Staples: Simple, nourishing foods to support women 35+ and their growing daughters

As women, what we put in our grocery carts each week has a ripple effect far beyond what ends up on our plates. The foods we eat shape our energy, moods, hormones, and even how we show up in our daily lives. And if you’re raising a tween or teen daughter, you’re not just nourishing your own body — you’re modeling what it means to care for a cycling body with intention and love.

This list of hormone-friendly staples is designed to make weekly grocery shopping simple and supportive for women 35+ and their growing daughters. These are everyday foods that build balanced hormones, steady energy, and vibrant health — without overcomplicating things.

🥚 Proteins

Eggs, wild salmon, pasture-raised chicken, grass-fed beef, canned salmon or sardines, ground turkey, lamb, bison, turkey or grass-fed beef pepperoni sticks, organic cottage cheese, and Greek yogurt (if dairy is tolerated).👉 Build and repair tissue, stabilize blood sugar, and support hormone production for steady energy and mood.

🥑 Healthy Fats

Avocado, olive oil, ghee, tallow, organic butter, coconut oil, almonds, walnuts, pumpkin seeds.👉 Essential for hormone building, brain health, and mood regulation.

🥕 Veggies

Leafy greens, cruciferous veggies, root veggies, colorful veggies, garlic, onions, ginger(Choose in-season and local when possible for maximum nutrition.)👉 Feed the gut, support liver detox, and deliver vitamins and minerals your body uses to make hormones.

🍎 Fruits

Berries, apples, citrus(Again, in-season and local as much as possible.)👉 Packed with antioxidants and fiber to support healthy estrogen balance and immune health.

🍠 Complex Carbs

Sweet potatoes, potatoes, canned beans, lentils, quinoa, brown rice, gluten-free oats.👉 Provide steady energy, support gut health, and help keep blood sugar balanced.

🦠 Gut + Liver Support

Sauerkraut, kimchi, bone broth.👉 Help your body process and clear hormones efficiently while reducing inflammation.

🍵 Herbal Beverages

Nettle tea, chamomile tea, dandelion root tea.👉 Hydrate, calm the nervous system, and nourish without added sugar.

🍫 Sweet Support

Organic raw cacao powder, organic dark chocolate (70%+).👉 Organic cacao and dark chocolate deliver magnesium, iron, and antioxidants for hormone balance, stress relief, and brain health. Magnesium also relaxes muscles, calms the nervous system, and eases PMS symptoms — making this a sweet ally for both moms and daughters.

💡 Pro Tip: Buy what you’ll actually eat — and prep it as soon as you get home to make healthy choices easy.

🍽️ 5 Quick Meal Ideas

• Salmon Salad: canned wild salmon + spinach + avocado + lemon + olive oil

• Egg & Veggie Scramble: eggs + sautéed spinach + sweet potato

• Bone Broth Soup: broth + chicken + carrots + ginger + kale

• Protein Bowl: quinoa + chicken + roasted broccoli + tahini drizzle

• Snack Plate: apple slices + almond butter + walnuts + sauerkraut

Remember — it’s not about perfection, it’s about creating a rhythm that supports you and your family’s health day to day. Stocking your kitchen with simple, nourishing foods makes it easier to eat well, balance hormones, and feel steady — no matter what season of life you’re in.

If you’re ready for more personalized support — for yourself, your daughter, or both — I’d love to connect. Together, we can create a plan that fits your unique needs and helps you feel your best through every hormonal transition.

💬 Book your free 20-minute connection call here so I can learn more about your goals and help you get started.