Scientist Madison Dohnt shares her ultimate day on a plate for balancing your hormones
When your hormones are aligned, you feel and perform at your best, and nailing your nutrition is an easy way to keep things balanced. Every meal is an opportunity to stabilise your blood sugar, support your gut health and fuel your body with essential nutrients, all of which help to keep your hormones stable.
While supplements can be helpful, whole foods are always best – but you don’t need to spend hours in the kitchen preparing elaborate recipes. I always aim for quick, easy meals that are realistic and sustainable. If a meal plan or recipe is too overwhelming, you’ll be less likely to stick with it. This is also the reason I’m not a fan of fasting or calorie deficits – food is fuel, and fuel is medicine. In my opinion, nutritious meals (with a mix of lean protein, healthy fats and whole grain carbs) spaced evenly throughout the day are best for supporting stable energy, mood and hormones. Here’s what that looks like:
Day On A Plate Inspo & Tips:
Breakfast: Mornings set the tone for the day, so I focus on protein, fibre, and healthy fats to keep blood sugar stable and energy levels steady. Protein also helps keep you fuller for longer
Example: Scrambled eggs on sourdough toast with avocado & a side of greens
Morning Snack: A balanced snack helps prevent mid-morning cravings and energy crashes. Avoid ultra-processed, sugary snacks that spike blood sugar and try to have a source of protein and or healthy fats in there. (Coffee, while delicious, is not food (aka fuel) despite curbing your appetite).
Example: Overnight oats/ chia pudding, greek yoghurt, blueberries, almond butter, and a sprinkle of cinnamon
Quicker Example: Handful of mixed nuts with a small piece of fruit
Lunch: The goal is to get enough protein, fibre, and slow-releasing carbs to keep energy levels stable and avoid afternoon slumps. We also want to add plenty of colourful veggies for gut health.
Example: Chicken & Rice Bowl with avocado, spinach, pumpkin, cucumber, cherry tomatoes and any other salad or vegetable you have in the fridge!
Afternoon Snack: This year I'm enjoying exercising more in the afternoons as opposed to the mornings, so this is where I will have a banana before gym. A banana is a great fast acting carbohydrate that provides a burst of energy to help with performance during a workout.
Example: Banana
Not exercising? Try pairing the banana with a healthy fat like almond butter to better maintain stable energy levels
Dinner: Dinner is about giving the body the nutrients it needs to function at its best, supporting gut health, and reducing inflammation - while keeping it easy and satisfying.
Example: Baked Salmon with Roast Veggies (Think sweet potato, zucchini, capsicum, carrot, broccoli etc.) & a Tahini Dressing.
Bonus Example: Stir-fry with lean beef, brown rice & loads of veggies
Dessert (If Needed): Dessert doesn’t have to be off-limits but I would highly suggest a huge sugar hit before bed (which will cause your blood sugar to crash while you are sleeping). If you're wanting something sweet consider a piece of fruit, as it contains fibre to keep your blood sugar stable. Even better if you pair this with a healthy protein or source of fats.
Example: Greek yoghurt with berries, chia seeds and a drizzle of honey. (A few crushed nuts for a crunchy topping if you want to get fancy)
Food makes a massive difference to not only how you feel each day, but each hour!
Eating for hormone balance isn’t about restriction—it’s about choosing the right foods consistently to support energy, mood, gut health, blood sugar and hormone function - which all determine how productive, happy and healthy you feel! By focusing on whole foods, balanced macros, and regular meals, you can give your body what it actually needs and feel more in control of your symptoms. Nutrition isn’t about perfection—it’s about nourishment and sustainability.
About Madison Dohnt
Madison is a nutritionist, naturopath, scientist and women’s health educator. For those who want to learn how to balance their hormones, get to the root cause of their health concerns and how to advocate for their own health, check out her Balance Your Hormones Program. The program is designed to help your body restore long-term balance without the reliance on “band aids” and continued underlying problems. Women struggling with Acne, PCOS and a range of Women's Health issues will benefit while also being empowered by learning health literacy and how to advocate for one's health.