Meal Plans


Reclaim Hormone Balancing Meal Planner

Created by Aeryon Wellness

Reclaim Vegan Meal Planner

Created by Aeryon Wellness
What is Estrogen?

Estrogen tends to get a bad rap but we need to remember that it is an essential hormone.


Why do we need estrogen?


Estrogen is vital to reproductive development and function, but it is also involved in the regulation of periods, stimulating mood and libido, and supporting the health of the heart, blood vessels, bones, skin, hair, and the brain.


Now, we want estrogen in the right amount, not too much and not too little.


Estrogen dominance is a common term thrown around these days which means you have too much estrogen circulating in the body relative to progesterone.


This can cause bloating, heavy periods, acne, headaches, PMS, breast tenderness, weight gain, anxiety, mood swings, hair loss, and insomnia.


Too much estrogen can result from exposure to toxins and chemicals, stress and excess cortisol, anovulation, excess weight especially abdominal fat, poor diet, conventional animal products, dysbiosis and decreased eliminatory function (liver and bowels).

Syncing your diet & lifestyle to your cycle phase

The best way to achieve a healthy hormone balance is by adopting a diet and lifestyle that is supportive of your hormones. This represents the foundation of healthy hormones and overall health in general.

Did you know that your needs change depending on where you are in your cycle? Find out below how you can best support your hormones throughout the month:

Follicular phase



Focus on lighter foods such as raw fruits and vegetables, if you can handle them. Healthy fats improve ovulation and cervical mucus while fermented foods help to support healthy estrogen levels.


Legumes: black-eyed peas, green lentils, lima beans, mung beans, split peas
Vegetables: artichoke, broccoli, carrot, lettuce, parsley, peas, zucchini
Fermented foods: tempeh, sauerkraut, kefir, miso, natto, kimchi
Fruits: avocado, grapefruit, lemon, lime, orange, plum, pomegranate, cherry, rhubarb
Grains: barley, oat, rye, wheat




  • Cardio
  • Dance
  • Hiking
  • Biking
Ovulation Phase (typically around day 14)



Focus on plenty of fiber-rich and cruciferous vegetables to eliminate excess estrogen from the bowels. Brightly colored fruits and vegetables provide important antioxidants for healthy egg quality.


Vegetables: asparagus, bell peppers, Brussels sprouts, chicory, chard, dandelion, eggplant, endive, spinach


Fruits: apricot, cantaloupe, coconut, fig, guava, berries, tomato


Legumes: lentils


Grains: amaranth, quinoa, corn




  • Weight lifting
  • HIIT
  • Cycling
  • Bootcamp
  • Kickboxing
  • Cardio
Luteal phase

Focus on foods rich in nutrients specifically the B vitamins, calcium, magnesium, and vitamin C to boost progesterone, flush out excess estrogen, and reduce fluid retention and PMS symptoms. Fermented foods and root veggies will help you to curb sugar cravings, especially in the evening.


Fruits: apples, dates, peach, pear, raisin, orange, kiwi


Legumes: chickpeas, navy beans


Grains: millet, brown rice, quinoa, buckwheat


Nuts & Seeds: almonds, pumpkin seeds, sesame seeds


Vegetables: cabbage, cauliflower, celery, collard, cucumber, garlic, ginger, leek, onion, parsnip, pumpkin, radish, squash, sweet potato, dark leafy greens




  • Brisk walk
  • Trail runs
  • Pilates
  • Higher intensity yoga
  • Swims
  • Easy bike rides
Menstrual phase

Focus on low glycemic and mineral-rich foods to reduce PMS and replenish restorative nutrients lost with bleeding.


Grains: wild rice, buckwheat


Fruits: berries, grapes, cranberries, watermelon, cacao, avocado


Legumes: kidney beans, adzuki beans


Vegetables: beets, kale, mushrooms, dark leafy greens, sea vegetables


Nuts & Seeds: sesame seeds, almonds, cashews


Animal protein: seafood, beef, lamb




  • Restorative yoga
  • Pilates
  • Walking
  • Barre
  • Stretching
  • Light cardio

Reclaim diet & lifestyle tips

  • Include healthy fats at each meal to stabilize blood sugar and support healthy hormone production. Examples: avocado, nuts, seeds, coconut, wild fatty fish, olives…
  • Prioritize stress management by incorporating relaxing routines during your day, especially upon waking and before bed. These could include meditation, deep breathing, bath, music, coloring, stretching, yoga…
  • Keep your meals balanced with healthy fats, quality protein, and complex carbohydrates included at breakfast, lunch, and dinner. And don’t skip meals!
  • Avoid caffeine, alcohol, and sugar which can cause a lot of stress on the endocrine system resulting in symptoms such as fatigue, PMS, cravings, and stubborn weight gain.
  • Take care of your gut by including plenty of fruits and vegetables and fermented foods in your diet.
  • Add 1-2 Reclaïm to your daily supplement routine for added support.


What’s included in Reclaim?

Calcium D-glucarate


Calcium D-glucarate may decrease the body’s levels of the hormone estrogen, thus strengthening the defense against hormone-dependent cancers, such as breast and prostate cancers. Calcium D-glucarate also supports the liver in removing toxins from the body and decreasing LDL cholesterol.


Green Tea Extract


Green Tea Extract can promote weight loss, blood sugar regulation, disease prevention and exercise recovery. It can also help keep skin and liver healthy, reduce blood fat levels, regulate blood pressure and improve brain health.


Broccoli Sulforaphane Extract


Broccoli Sulforaphane has been found to be a very powerful antioxidant, antimicrobial, anticancer, anti-aging, neuroprotective agent. Studies also show this to be a very promising chemo-preventive agent against not only a variety of cancers but also against cardiovascular and neurodegenerative diseases and diabetes.




DIM may help to prevent breast, uterine, and colorectal cancer. It is also used to prevent and treat premenstrual syndrome (PMS), breast pain and assist in weight loss.




Resveratrol is a very unique estrogen modulator and has similar effects as the ingredient DIM. It balances estrogen levels based on the body’s needs. In some situations, it acts as a phytoestrogen and encourages estrogen synthesis and in other situations, it can block estrogen production.


St John’s Wort


St. John’s wort is most commonly used for symptoms such as nervousness, tiredness, poor appetite, depression, unbalanced mood, and trouble sleeping. St. John’s wort is also used to relieve symptoms of menopause such as hot flashes and mood changes.


Chaste Tree


Chaste Tree supports the pituitary gland to reduce levels of follicle-stimulating hormone and increase luteinizing hormone, and thus reducing estrogen and increasing progesterone levels – both of which are necessary for your body to ovulate, for regular menstrual cycles, and to avoid symptoms of hormonal imbalance. is added to relieve digestive disturbances and menstrual cramps that are a result of hormones released during menstruation.


White Yam


White yam benefits conditions such as premenstrual syndrome (PMS), hot flashes, menstrual cramps, vaginal dryness, low libido, and osteoporosis.


Vitamins B6


B6 supports protein and glucose metabolism plus the manufacture of hemoglobin. In addition, Vitamin B6 is also involved in keeping the lymph nodes, thymus, and spleen healthy.




Astragalus is an immune-boosting, anti-aging, and anti-inflammatory herb. It is also used against heart disease, diabetes, and other conditions.




Zinc regulates immune function, affects learning and memory, treats the common cold, is responsible for wound healing, and decreases the risk of age-related chronic disease.

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