My 5 Favorite Hormone-Friendly Dinners (That Aren’t Mine)
If you ever feel stuck on what to make for dinner that checks at least most of the wellness boxes (balanced blood sugar, protein-packed, flavorful, and simple)—I’ve got you.
Today, I’m sharing five of my go-to meals that I cook on repeat. These aren’t just hormone-friendly, anti-inflammatory, and satisfying—they’re also delicious and designed to help women over 50 feel nourished.
These are not my original recipes, but they’re the dishes I turn to when I want something that works with my Hormone Balancing Plate framework and supports everything from sleep to strength.
1. One-Pan Turmeric Chicken with Sweet Potatoes & Chickpeas
From: MindBodyGreen
This cozy, colorful dish features anti-inflammatory turmeric and protein-rich chickpeas. Sweet potatoes offer slow-digesting carbs and fiber to help support steady blood sugar. Bonus: it's rich in magnesium, essential for sleep and hormone regulation.
2. Free Form Chicken (or Turkey) Meatballs with Yogurt Sauce
From: Epicurious
I use organic ground turkey, add extra carrots, and love that you skip shaping into perfect meatballs. I serve them over a bed of fresh greens with the yogurt sauce spread underneath so every bite gets some. They are high in protein, packed with fiber, and so satisfying.
3. Barbecue Chicken with White Barbecue Sauce
This one is always a crowd-pleaser. I recommend using Primal Kitchen mayo or Chosen Foods avocado mayo (full fat) for the white sauce. The seasoning combination is good. When I am crunched for time, I use Chef Paul’s Blackened Redfish Magic Seasoning. This one has been around for decades. The original recipe is from Cooking Light. You can find it here.
4. Grilled Grass-fed Steak with Kale & Roasted Delicato Squash Salad
This is my go-to when I want something hearty and simple. I use this kale salad recipe and swap the fruit for roasted delicata squash, roasted with olive oil, salt, and pepper. Served with a grilled 4–6 oz grass-fed steak, it’s satisfying, blood sugar-friendly, and packed with fiber and antioxidants.
5. Fish Florentine with Mango Salsa
From: My kitchen via a traveling chef
This recipe is light, bright, and packed with hormone-loving nutrients. We grill the fish and make butter sauce on the stovetop. We serve it over wilted spinach and top it with mango salsa. The salsa adds vitamin C and flavor—perfect for supporting immune and skin health in midlife.
What These Meals Have in Common
At least 30g of high-quality protein
6–10g fiber per serving
Healthy fats that support hormones
Blood sugar–friendly ingredients
Real food that nourishes your body after 50
To your vibrant health,
Jacqui
PS. If you want more done-for-you ideas like these with the exact formula I use to create meals that support metabolism and energy after 50, check out my recipe book with 25 Recipes to Help You Feel Your Best.