Steady Plate — Recipes for gut & hormone balance

●Steady Plate

··

●Steady Plate

Cook thoughtfully.
Feel grounded.

A curated collection for women and men 35+. Every recipe supports digestion, hormonal rhythm, and steady energy — without restriction fatigue.

Recipes are for general wellness. Consult a clinician for medical conditions.

Recipes

Diet

Goal

Cycle phase

Method

For

46 recipes

Frozen Yogurt Bark with Berries

Gluten-freeVegetarianNo-cook

Frozen Yogurt Bark with Berries

160 kcal·10g protein·5g fat·20g carbs

Banana Oat Cookies

Gluten-freeVeganVegetarian

Banana Oat Cookies

240 kcal·6g protein·8g fat·38g carbs

Berry Coconut Panna Cotta

Gluten-freeVeganVegetarian

Berry Coconut Panna Cotta

280 kcal·3g protein·22g fat·20g carbs

Avocado Chocolate Mousse

Gluten-freeVeganVegetarian

Avocado Chocolate Mousse

320 kcal·5g protein·24g fat·28g carbs

Baked Cinnamon Pears with Walnuts

Gluten-freeVeganVegetarian

Baked Cinnamon Pears with Walnuts

210 kcal·3g protein·11g fat·28g carbs

Chia Chocolate Pudding

Gluten-freeVeganVegetarian

Chia Chocolate Pudding

220 kcal·7g protein·11g fat·24g carbs

Sardine & Avocado Rice Cakes

Low FODMAPHigh proteinGluten-free

Sardine & Avocado Rice Cakes

290 kcal·16g protein·18g fat·18g carbs

Greek Yogurt with Walnuts & Honey

Low FODMAPGluten-freeVegetarian

Greek Yogurt with Walnuts & Honey

250 kcal·16g protein·14g fat·16g carbs

Beet Hummus with Rice Crackers

Gluten-freeVeganVegetarian

Beet Hummus with Rice Crackers

220 kcal·8g protein·10g fat·26g carbs

Edamame with Sea Salt & Lemon

High proteinGluten-freeVegan

Edamame with Sea Salt & Lemon

180 kcal·16g protein·8g fat·14g carbs

Hard-Boiled Eggs with Dukkah

Low FODMAPHigh proteinGluten-free

Hard-Boiled Eggs with Dukkah

220 kcal·13g protein·17g fat·4g carbs

Almond Butter & Apple Slices

Gluten-freeVeganVegetarian

Almond Butter & Apple Slices

310 kcal·8g protein·18g fat·32g carbs

Smoked Salmon Cucumber Bites

Low FODMAPHigh proteinGluten-free

Smoked Salmon Cucumber Bites

120 kcal·14g protein·5g fat·5g carbs

Date & Walnut Energy Balls

Gluten-freeVeganVegetarian

Date & Walnut Energy Balls

280 kcal·5g protein·14g fat·38g carbs

Smoked Salmon & Avocado Plate

Low FODMAPHigh proteinGluten-free

Smoked Salmon & Avocado Plate

286 kcal·17g protein·22g fat·7g carbs

Slow-Cooker Moroccan Chicken with Apricots

Low FODMAPGluten-freeAnti-inflammatory

Slow-Cooker Moroccan Chicken with Apricots

240 min4 serves

544 kcal·49g protein·27g fat·30g carbs

Lamb Chops with Roasted Zucchini & Mint

Low FODMAPGluten-freeLow carb

Lamb Chops with Roasted Zucchini & Mint

774 kcal·33g protein·68g fat·10g carbs

Salmon, Quinoa & Roasted Carrot Bowl

Low FODMAPHigh proteinGluten-free

Salmon, Quinoa & Roasted Carrot Bowl

478 kcal·14g protein·19g fat·63g carbs

Oat & Chia Porridge with Blueberries

Low FODMAPGluten-freeVegetarian

Oat & Chia Porridge with Blueberries

388 kcal·17g protein·16g fat·46g carbs

Roasted Beet, Lentil & Goat Cheese Salad

Gluten-freeMediterraneanOven

Roasted Beet, Lentil & Goat Cheese Salad

670 kcal·34g protein·22g fat·86g carbs

Mediterranean Tuna & White Bean Salad

Gluten-freePescatarianAnti-inflammatory

Mediterranean Tuna & White Bean Salad

423 kcal·29g protein·19g fat·33g carbs

Overnight Slow-Cooker Apple Cinnamon Oats

Gluten-freeVeganVegetarian

Overnight Slow-Cooker Apple Cinnamon Oats

480 min4 serves

228 kcal·6g protein·3g fat·44g carbs

Tofu Stir-Fry with Bok Choy & Sesame

Low FODMAPGluten-freeVegan

Tofu Stir-Fry with Bok Choy & Sesame

375 kcal·19g protein·25g fat·25g carbs

Shrimp & Avocado Rice Paper Rolls

Low FODMAPGluten-freePescatarian

Shrimp & Avocado Rice Paper Rolls

167 kcal·2g protein·15g fat·9g carbs

Quinoa Breakfast Bowl with Berries

Low FODMAPGluten-freeVegetarian

Quinoa Breakfast Bowl with Berries

277 kcal·9g protein·13g fat·30g carbs

Slow-Cooker Pulled Pork with Cabbage Slaw

Low FODMAPHigh proteinGluten-free

Slow-Cooker Pulled Pork with Cabbage Slaw

480 min4 serves

1057 kcal·68g protein·76g fat·20g carbs

Chicken & Greens Power Salad

Low FODMAPHigh proteinGluten-free

Chicken & Greens Power Salad

506 kcal·38g protein·20g fat·45g carbs

Steak & Roasted Sweet Potato

High proteinGluten-freeOven

Steak & Roasted Sweet Potato

728 kcal·38g protein·51g fat·32g carbs

Slow-Cooker Turkey & Pumpkin Curry

Low FODMAPGluten-freeAnti-inflammatory

Slow-Cooker Turkey & Pumpkin Curry

300 min4 serves

507 kcal·34g protein·36g fat·17g carbs

Sardines on Polenta with Lemon Greens

Low FODMAPHigh proteinGluten-free

Sardines on Polenta with Lemon Greens

447 kcal·13g protein·21g fat·51g carbs

Stuffed Peppers with Quinoa & Feta

Low FODMAPGluten-freeVegetarian

Stuffed Peppers with Quinoa & Feta

572 kcal·21g protein·24g fat·68g carbs

Pan-Seared Trout with Almonds & Green Beans

Low FODMAPHigh proteinGluten-free

Pan-Seared Trout with Almonds & Green Beans

287 kcal·5g protein·25g fat·11g carbs

Soft Eggs with Spinach & Sourdough Toast

Low FODMAPHigh proteinGluten-free

Soft Eggs with Spinach & Sourdough Toast

276 kcal·16g protein·16g fat·18g carbs

Slow-Cooker Beef & Mushroom Stew

Low FODMAPHigh proteinGluten-free

Slow-Cooker Beef & Mushroom Stew

360 min4 serves

643 kcal·43g protein·44g fat·20g carbs

Veggie Frittata with Zucchini & Feta

Low FODMAPHigh proteinGluten-free

Veggie Frittata with Zucchini & Feta

377 kcal·26g protein·27g fat·6g carbs

Slow-Cooker Lentil & Carrot Soup

Low FODMAPGluten-freeVegan

Slow-Cooker Lentil & Carrot Soup

300 min4 serves

448 kcal·27g protein·10g fat·64g carbs

Slow-Cooker Beef & Root Vegetable Stew

Low FODMAPHigh proteinGluten-free

Slow-Cooker Beef & Root Vegetable Stew

360 min4 serves

689 kcal·42g protein·45g fat·31g carbs

Greek Yogurt Bowl with Flax & Raspberries

Low FODMAPGluten-freeVegetarian

Greek Yogurt Bowl with Flax & Raspberries

298 kcal·26g protein·13g fat·20g carbs

Coconut Lime Chicken with Cauliflower Rice

Gluten-freeAnti-inflammatoryLow carb

Coconut Lime Chicken with Cauliflower Rice

545 kcal·39g protein·39g fat·14g carbs

Mushroom & Beef Mini Burgers

High proteinGluten-freeLow carb

Mushroom & Beef Mini Burgers

461 kcal·45g protein·28g fat·5g carbs

Turmeric Coconut Dahl with Greens

Gluten-freeVeganVegetarian

Turmeric Coconut Dahl with Greens

760 kcal·28g protein·45g fat·70g carbs

Baked Cod with Olives, Capers & Tomato

Low FODMAPHigh proteinGluten-free

Baked Cod with Olives, Capers & Tomato

238 kcal·22g protein·16g fat·6g carbs

Slow-Cooker Chicken Bone Broth Soup

Low FODMAPGluten-freeAnti-inflammatory

Slow-Cooker Chicken Bone Broth Soup

240 min4 serves

584 kcal·71g protein·30g fat·10g carbs

Turmeric Chicken & Rice Bowl

Low FODMAPHigh proteinGluten-free

Turmeric Chicken & Rice Bowl

644 kcal·42g protein·18g fat·80g carbs

Miso Ginger Cod with Bok Choy

Low FODMAPGluten-freePescatarian

Miso Ginger Cod with Bok Choy

546 kcal·34g protein·6g fat·92g carbs

Buckwheat Bowl with Walnuts & Kefir

Gluten-freeStovetop

Buckwheat Bowl with Walnuts & Kefir

524 kcal·17g protein·18g fat·82g carbs