Steady Plate — Recipes for gut & hormone balance

●Steady Plate

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●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.

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

Recipes

Diet

Goal

Cycle phase

Method

56 recipes

Pumpkin Cinnamon Smoothie

VeganGluten-freeNo-cook

Pumpkin Cinnamon Smoothie

160 kcal·3g protein·5g fat·24g carbs

Salmon, Spinach & Avocado Omelette

PescatarianLow carbGluten-free

Salmon, Spinach & Avocado Omelette

340 kcal·26g protein·24g fat·6g carbs

Steamed Chicken & Zucchini Patties

Low carbGluten-freeStovetop

Steamed Chicken & Zucchini Patties

310 kcal·32g protein·14g fat·8g carbs

Warm Turkey, Pumpkin & Cranberry Salad

Gluten-freeDairy-freeOven

Warm Turkey, Pumpkin & Cranberry Salad

370 kcal·28g protein·15g fat·32g carbs

Quinoa, Chickpea & Feta Salad

VegetarianMediterraneanMeal prep friendly

Quinoa, Chickpea & Feta Salad

360 kcal·15g protein·16g fat·40g carbs

Warm Cocoa with Almond Milk & Nutmeg

VeganGluten-freeStovetop

Warm Cocoa with Almond Milk & Nutmeg

140 kcal·3g protein·6g fat·18g carbs

Baked Cottage Cheese with Cherry & Cinnamon

VegetarianMediterraneanOven

Baked Cottage Cheese with Cherry & Cinnamon

290 kcal·22g protein·9g fat·30g carbs

Baked Mackerel with Lentils & Lemon

PescatarianMediterraneanOven

Baked Mackerel with Lentils & Lemon

420 kcal·34g protein·20g fat·26g carbs

Fresh Figs with Ricotta & Honey

VegetarianGluten-freeNo-cook

Fresh Figs with Ricotta & Honey

180 kcal·8g protein·7g fat·22g carbs

Warm Chickpea, Pumpkin & Tahini Bowl

VeganMediterraneanOven

Warm Chickpea, Pumpkin & Tahini Bowl

380 kcal·14g protein·16g fat·46g carbs

Frozen Yogurt Bark with Berries

Gluten-freeVegetarianNo-cook

Frozen Yogurt Bark with Berries

160 kcal·10g protein·5g fat·20g carbs

Banana Oat Cookies

VeganGluten-freeDairy-free

Banana Oat Cookies

240 kcal·6g protein·8g fat·38g carbs

Berry Coconut Panna Cotta

VeganGluten-freeDairy-free

Berry Coconut Panna Cotta

280 kcal·3g protein·22g fat·20g carbs

Avocado Chocolate Mousse

VeganGluten-freeDairy-free

Avocado Chocolate Mousse

320 kcal·5g protein·24g fat·28g carbs

Baked Cinnamon Pears with Walnuts

VeganGluten-freeDairy-free

Baked Cinnamon Pears with Walnuts

210 kcal·3g protein·11g fat·28g carbs

Chia Chocolate Pudding

VeganGluten-freeDairy-free

Chia Chocolate Pudding

220 kcal·7g protein·11g fat·24g carbs

Sardine & Avocado Rice Cakes

Low FODMAPDairy-freeGluten-free

Sardine & Avocado Rice Cakes

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

Greek Yogurt with Walnuts & Honey

Gluten-freeLow FODMAPVegetarian

Greek Yogurt with Walnuts & Honey

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

Beet Hummus with Rice Crackers

VeganVegetarianGluten-free

Beet Hummus with Rice Crackers

220 kcal·8g protein·10g fat·26g carbs

Edamame with Sea Salt & Lemon

VeganVegetarianGluten-free

Edamame with Sea Salt & Lemon

180 kcal·16g protein·8g fat·14g carbs

Hard-Boiled Eggs with Dukkah

Low FODMAPDairy-freeGluten-free

Hard-Boiled Eggs with Dukkah

220 kcal·13g protein·17g fat·4g carbs

Almond Butter & Apple Slices

VeganVegetarianGluten-free

Almond Butter & Apple Slices

310 kcal·8g protein·18g fat·32g carbs

Smoked Salmon Cucumber Bites

Low FODMAPDairy-freeGluten-free

Smoked Salmon Cucumber Bites

120 kcal·14g protein·5g fat·5g carbs

Date & Walnut Energy Balls

VeganDairy-freeGluten-free

Date & Walnut Energy Balls

280 kcal·5g protein·14g fat·38g carbs

Slow-Cooker Turkey & Pumpkin Curry

Low FODMAPGluten-freeDairy-free

Slow-Cooker Turkey & Pumpkin Curry

300 min4 serves

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

Lamb Chops with Roasted Zucchini & Mint

Low FODMAPGluten-freeDairy-free

Lamb Chops with Roasted Zucchini & Mint

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

Baked Cod with Olives, Capers & Tomato

Low FODMAPGluten-freeDairy-free

Baked Cod with Olives, Capers & Tomato

238 kcal·22g protein·16g fat·6g carbs

Chicken & Greens Power Salad

Low FODMAPGluten-freeDairy-free

Chicken & Greens Power Salad

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

Coconut Lime Chicken with Cauliflower Rice

Gluten-freeDairy-freeAnti-inflammatory

Coconut Lime Chicken with Cauliflower Rice

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

Greek Yogurt Bowl with Flax & Raspberries

Low FODMAPGluten-freeVegetarian

Greek Yogurt Bowl with Flax & Raspberries

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

Mushroom & Beef Mini Burgers

Gluten-freeHigh proteinLow carb

Mushroom & Beef Mini Burgers

461 kcal·45g protein·28g fat·5g carbs

Overnight Slow-Cooker Apple Cinnamon Oats

Gluten-freeVegetarianVegan

Overnight Slow-Cooker Apple Cinnamon Oats

480 min4 serves

228 kcal·6g protein·3g fat·44g carbs

Shrimp & Avocado Rice Paper Rolls

Low FODMAPGluten-freeDairy-free

Shrimp & Avocado Rice Paper Rolls

167 kcal·2g protein·15g fat·9g carbs

Slow-Cooker Beef & Mushroom Stew

Low FODMAPGluten-freeDairy-free

Slow-Cooker Beef & Mushroom Stew

360 min4 serves

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

Slow-Cooker Beef & Root Vegetable Stew

Low FODMAPGluten-freeDairy-free

Slow-Cooker Beef & Root Vegetable Stew

360 min4 serves

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

Slow-Cooker Chicken Bone Broth Soup

Low FODMAPGluten-freeDairy-free

Slow-Cooker Chicken Bone Broth Soup

240 min4 serves

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

Slow-Cooker Lentil & Carrot Soup

Low FODMAPGluten-freeVegetarian

Slow-Cooker Lentil & Carrot Soup

300 min4 serves

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

Slow-Cooker Moroccan Chicken with Apricots

Low FODMAPGluten-freeDairy-free

Slow-Cooker Moroccan Chicken with Apricots

240 min4 serves

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

Slow-Cooker Pulled Pork with Cabbage Slaw

Low FODMAPGluten-freeDairy-free

Slow-Cooker Pulled Pork with Cabbage Slaw

480 min4 serves

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

Smoked Salmon & Avocado Plate

Low FODMAPGluten-freePescatarian

Smoked Salmon & Avocado Plate

286 kcal·17g protein·22g fat·7g carbs

Soft Eggs with Spinach & Sourdough Toast

Low FODMAPGluten-freeHigh protein

Soft Eggs with Spinach & Sourdough Toast

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

Steak & Roasted Sweet Potato

Gluten-freeHigh proteinOven

Steak & Roasted Sweet Potato

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

Stuffed Peppers with Quinoa & Feta

VegetarianLow FODMAPGluten-free

Stuffed Peppers with Quinoa & Feta

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

Turmeric Chicken & Rice Bowl

Low FODMAPGluten-freeDairy-free

Turmeric Chicken & Rice Bowl

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

Salmon, Quinoa & Roasted Carrot Bowl

Low FODMAPGluten-freeDairy-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

Turmeric Coconut Dahl with Greens

Gluten-freeVegetarianVegan

Turmeric Coconut Dahl with Greens

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

Tofu Stir-Fry with Bok Choy & Sesame

VegetarianVeganLow FODMAP

Tofu Stir-Fry with Bok Choy & Sesame

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

Quinoa Breakfast Bowl with Berries

Low FODMAPGluten-freeVegetarian

Quinoa Breakfast Bowl with Berries

277 kcal·9g protein·13g fat·30g carbs

Sardines on Polenta with Lemon Greens

Low FODMAPGluten-freePescatarian

Sardines on Polenta with Lemon Greens

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

Pan-Seared Trout with Almonds & Green Beans

Low FODMAPGluten-freePescatarian

Pan-Seared Trout with Almonds & Green Beans

287 kcal·5g protein·25g fat·11g carbs

Veggie Frittata with Zucchini & Feta

Low FODMAPGluten-freeVegetarian

Veggie Frittata with Zucchini & Feta

377 kcal·26g protein·27g fat·6g carbs

Buckwheat Bowl with Walnuts & Kefir

Gluten-freeStovetop

Buckwheat Bowl with Walnuts & Kefir

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

Miso Ginger Cod with Bok Choy

Low FODMAPGluten-freeDairy-free

Miso Ginger Cod with Bok Choy

546 kcal·34g protein·6g fat·92g carbs