Weekly Grocery List for Hormone & Blood Sugar Balance
While my pantry lays the groundwork, my weekly grocery list brings freshness and variety to my meals. When I am going shopping, I always make sure I have a list. And I know you hear this all the time, but I go on the outside perimeter of the store because 99% of what I need is in that produce section, right?
We need all the veggies and we need fruit. And your meals, when you're putting them together, be sure to look at it from a blood sugar balance standpoint. It doesn't have to be 100% gourmet and beautiful every single time. Like sometimes I'll look at my meal and go, yeah, I need more veggies and I'll just put green beans on the side, even if it doesn’t “go” with the meal. We’re going for nutritious, not glamorous!
Fresh & Nourishing Weekly Grocery List
Here's what’s usually on my list, depending on where in my cycle I’m at, because remember our insulin sensitivity and hunger levels change throughout our cycle and the more we work with that, the better we’ll feel!
1. Shredded Broccoli, Cabbage, and Carrot Mix
This mix that you can get in a bag saves my life because I can just add it to anything! If you would like to buy all of those separately and shred them yourself, go right ahead. But the convenience of this is one of the single-handedly best things that helps in supporting my blood sugar is increasing my protein and fiber. If I make something like roast chicken, I can shred chicken, use the avocado mayo, put some seasonings in and add the shredded mix to have more fiber. Then I just add it to Simple Mills crackers, and it's a great lunch that’s balanced and tasty without too much fuss.
We talk a lot about protein but adding fiber makes a huge difference in your blood sugar balance which, if you know me at all, you know is like the most important thing you can do on a daily basis to balance your hormones!
2. Grass-fed Butter and Pasture-raised Eggs
No matter what part of my cycle I’m in, I’m always getting Irish grass-fed butter and eggs. I'm not gonna go down the great debacle of like what kind of eggs you can find, but if you can find pasture-raised eggs at a local farmer, it's going to be much cheaper than buying these at the store.
3. Cottage Cheese and Raw Milk
I love mixing cottage cheese into our meals to add more protein. One sneaky trick I love that you may not have heard of is mixing cottage cheese into your scrambled eggs! A staple that we also get is raw milk. We obviously don't get that from the local grocery store and then I will use that to make our own Greek yogurt and that's another good staple to get some extra protein in.
4. Seasonal Veggies and Fruits
Other things that always go into my weekly grocery list are a lot of veggies, of course! Depending on which phase of my cycle I'm in, I kind of rotate through the ones that I like. For example, this week is my luteal phase so I got a lot of broccoli. I love chopping up broccoli in my luteal phase because digestion is not as strong. So I will take broccoli and chop up a ton and ton and ton of broccoli (like however much you’re thinking —MORE broccoli than that ). And then I roast it with either some beef tallow or some avocado oil and throw on some black truffle salt. So good! Or I’ll do some of the Redmond's Everything Salt and I roast it. And I'm talking a ton of broccoli here so it's going to last me as a fiber and a vegetable source for multiple days and multiple meals to make things super simple in my cycle phase where I have less physical and mental energy.
I also love lower glycemic carbs like squash, grapefruit, and kale. I love crispy kale, I just roast it. So good! We also do lots of apples and bananas. My kids especially love those.
5. Protein Options
My father-in-law raises grass-fed cows and our cousin raises soy-free, corn-free, organic pigs processed with no nitrates, no MSG that is taken to a special butcher shop, so we buy most of our meat from them in bulk. But sometimes I’ll get Amylu brand chicken sausage or chicken burgers from Costco. Those are a nice easy protein to throw into a meal.
Now, I get it—eating healthy can feel like it's gonna break the bank. But I swear by starting with the basics, like naturally gluten-free goodies such as sweet potatoes, pumpkin, squash, and kale. They're not only wallet-friendly but also packed with the good stuff like fiber. And forget those pricey gluten-free noodles—why not chop up a potato instead? You'll get way more bang for your buck, trust me.
When I hit the store, I'm all about cruising the outer edges where all the fresh produce hangs out. That's where I snag 99% of what I need—primarily my beloved fruits and veggies. As for putting together my meals, it's all about keeping that blood sugar balanced! Sometimes my plates aren't exactly Instagram-worthy, but as long as there's plenty of veggies and fiber, I'm golden.
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The recommendations presented in this blog are not a substitute for medical advice from a qualified doctor. Before making any changes to your diet and lifestyle, please consult with your health care provider.
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