Steady Plate — Recipes for gut & hormone balance

●Steady Plate

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●Steady Plate

Cook thoughtfully.
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A curated collection of recipes made to nourish hormonal balance and gut health — one steady, unrestrictive meal at a time.

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

Recipes

Diet

Goal

Cycle phase

Method

105 recipes

Mediterranean Bean & Lentil Salad

VegetarianGluten-freeMediterranean

Mediterranean Bean & Lentil Salad

305 kcal·15g protein·15g fat·30g carbs

Air Fryer Almond-Crusted Chicken Tenders

Low carbGluten-freeAir Fryer

Air Fryer Almond-Crusted Chicken Tenders

340 kcal·36g protein·18g fat·6g carbs

Air Fryer Falafel

VeganMediterraneanAir Fryer

Air Fryer Falafel

270 kcal·12g protein·10g fat·32g carbs

Air Fryer Salmon Bites

PescatarianAir Fryer

Air Fryer Salmon Bites

260 kcal·26g protein·16g fat·2g carbs

Air Fryer Shrimp Skewers

PescatarianAir Fryer

Air Fryer Shrimp Skewers

220 kcal·26g protein·8g fat·6g carbs

One-Pan Chicken Fajita Bowl

Low carbOne-pan

One-Pan Chicken Fajita Bowl

330 kcal·34g protein·14g fat·16g carbs

One-Pan Egg & Vegetable Bake

VegetarianGluten-freeOne-pan

One-Pan Egg & Vegetable Bake

260 kcal·18g protein·16g fat·10g carbs

One-Pan Lemon Herb Chicken Thighs & Potatoes

Gluten-freeOne-pan

One-Pan Lemon Herb Chicken Thighs & Potatoes

420 kcal·30g protein·20g fat·30g carbs

One-Pan Balsamic Chicken & Brussels Sprouts

Gluten-freeOne-pan

One-Pan Balsamic Chicken & Brussels Sprouts

350 kcal·32g protein·16g fat·18g carbs

One-Pan Shakshuka

VegetarianGluten-freeOne-pan

One-Pan Shakshuka

280 kcal·16g protein·18g fat·14g carbs

One-Pan Shrimp Fajitas

PescatarianOne-pan

One-Pan Shrimp Fajitas

310 kcal·28g protein·12g fat·22g carbs

One-Pan Stuffed Bell Peppers

Low carbMediterraneanOne-pan

One-Pan Stuffed Bell Peppers

260 kcal·12g protein·10g fat·30g carbs

One-Pan Tofu & Broccoli Stir-Roast

One-Pan Tofu & Broccoli Stir-Roast

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

One-Pan Turkey Meatballs with Zucchini

Low carbGluten-freeOne-pan

One-Pan Turkey Meatballs with Zucchini

320 kcal·34g protein·16g fat·8g carbs

Slow Cooker Cod & Tomato Stew

PescatarianMediterraneanSlow cooker

Slow Cooker Cod & Tomato Stew

360 min2 serves

280 kcal·30g protein·10g fat·14g carbs

One-Pan Baked Cod with Vegetables

PescatarianMediterraneanOne-pan

One-Pan Baked Cod with Vegetables

290 kcal·30g protein·12g fat·14g carbs

One-Pan Greek Chicken with Vegetables

MediterraneanOne-pan

One-Pan Greek Chicken with Vegetables

380 kcal·34g protein·18g fat·18g carbs

One-Pan Roasted Salmon & Asparagus

PescatarianOne-pan

One-Pan Roasted Salmon & Asparagus

360 kcal·32g protein·22g fat·8g carbs

Slow Cooker Black Bean Soup

VeganSlow cookerMeal prep friendly

Slow Cooker Black Bean Soup

465 min4 serves

290 kcal·15g protein·5g fat·46g carbs

Slow Cooker Butternut Squash Soup

VeganGluten-freeSlow cooker

Slow Cooker Butternut Squash Soup

380 min3 serves

220 kcal·4g protein·8g fat·34g carbs

Slow Cooker Chicken & Wild Rice Soup

Gluten-freeSlow cookerMeal prep friendly

Slow Cooker Chicken & Wild Rice Soup

405 min4 serves

340 kcal·28g protein·10g fat·34g carbs

Slow Cooker Chicken Tikka Masala

Gluten-freeSlow cookerMeal prep friendly

Slow Cooker Chicken Tikka Masala

375 min4 serves

380 kcal·32g protein·18g fat·22g carbs

Slow Cooker Mediterranean Chickpea Stew

VeganMediterraneanSlow cooker

Slow Cooker Mediterranean Chickpea Stew

340 min3 serves

300 kcal·13g protein·10g fat·40g carbs

Slow Cooker Overnight Barley Porridge with Pears

VegetarianSlow cooker

Slow Cooker Overnight Barley Porridge with Pears

455 min3 serves

300 kcal·8g protein·5g fat·54g carbs

Slow Cooker Overnight Quinoa Porridge with Cinnamon

VeganGluten-freeSlow cooker

Slow Cooker Overnight Quinoa Porridge with Cinnamon

395 min2 serves

290 kcal·10g protein·7g fat·46g carbs

Slow Cooker Turkey Chili

Gluten-freeSlow cookerMeal prep friendly

Slow Cooker Turkey Chili

405 min4 serves

360 kcal·34g protein·12g fat·30g carbs

Slow Cooker Tuscan White Bean & Kale Stew

VeganGluten-freeSlow cooker

Slow Cooker Tuscan White Bean & Kale Stew

340 min4 serves

280 kcal·14g protein·7g fat·40g carbs

Stovetop Poached Salmon with Lemon & Dill

PescatarianStovetop

Stovetop Poached Salmon with Lemon & Dill

320 kcal·30g protein·20g fat·3g carbs

Cottage Cheese Protein Pancakes

VegetarianStovetopMeal prep friendly

Cottage Cheese Protein Pancakes

248 kcal·15g protein·8g fat·28g carbs

Banana + Berry Overnight Oats

VegetarianNo-cookMeal prep friendly

Banana + Berry Overnight Oats

410 kcal·20g protein·8g fat·62g carbs

Lemon Herb Chicken + Orzo

MediterraneanStovetopMeal prep friendly

Lemon Herb Chicken + Orzo

555 kcal·41g protein·17g fat·58g carbs

Veggie + Cheese Egg Muffins

VegetarianGluten-freeLow carb

Veggie + Cheese Egg Muffins

250 kcal·18g protein·16g fat·7g carbs

Walnut Banana Bread

Gluten-freeVegetarianOven

Walnut Banana Bread

65 min10 serves

215 kcal·6g protein·11g fat·26g carbs

Vanilla Collagen Chia Pudding

Gluten-freeVegetarianNo-cook

Vanilla Collagen Chia Pudding

210 kcal·12g protein·9g fat·16g carbs

Chocolate Yogurt Protein Pudding

Gluten-freeVegetarianHigh protein

Chocolate Yogurt Protein Pudding

220 kcal·24g protein·8g fat·10g carbs

Collagen Date & Tahini Energy Balls

Gluten-freeVegetarianNo-cook

Collagen Date & Tahini Energy Balls

15 min12 serves

95 kcal·3g protein·2g fat·13g carbs

Apricot & Ricotta Summer Bake

Gluten-freeVegetarianHigh protein

Apricot & Ricotta Summer Bake

215 kcal·12g protein·15g fat·11g carbs

Berry Flax Collagen Smoothie

Gluten-freeNo-cook

Berry Flax Collagen Smoothie

275 kcal·15g protein·10g fat·30g carbs

Green Ginger Glow Smoothie

Gluten-freeAnti-inflammatoryNo-cook

Green Ginger Glow Smoothie

190 kcal·15g protein·3g fat·27g carbs

Chocolate Almond Smoothie

Gluten-freeHigh proteinNo-cook

Chocolate Almond Smoothie

330 kcal·24g protein·12g fat·30g carbs

Magnesium Energy Bites

VeganGluten-freeNo-cook

Magnesium Energy Bites

150 kcal·3g protein·9g fat·15g carbs

Sourdough Sandwich with Avocado, Red Cabbage & Pepper

Sourdough Sandwich with Avocado, Red Cabbage & Pepper

280 kcal·7g protein·14g fat·32g carbs

Sourdough Sandwich with Avocado, Vegetables & Tuna

PescatarianNo-cook

Sourdough Sandwich with Avocado, Vegetables & Tuna

350 kcal·20g protein·16g fat·30g carbs

Broccoli & Tahini Salad

VeganGluten-freeStovetop

Broccoli & Tahini Salad

210 kcal·7g protein·15g fat·14g carbs

Beef & Courgette Meatballs in Tomato Sauce

High proteinGluten-freeAnti-inflammatory

Beef & Courgette Meatballs in Tomato Sauce

250 kcal·30g protein·9g fat·8g carbs

Banana & Blueberry Smoothie

VegetarianGluten-freeNo-cook

Banana & Blueberry Smoothie

170 kcal·12g protein·5g fat·22g carbs

Sourdough Sandwich with Cream Cheese, Spinach & Artichoke

VegetarianNo-cook

Sourdough Sandwich with Cream Cheese, Spinach & Artichoke

260 kcal·12g protein·10g fat·28g carbs

Millet Porridge with Strawberry, Banana & Coconut

VegetarianGluten-freeStovetop

Millet Porridge with Strawberry, Banana & Coconut

320 kcal·8g protein·10g fat·50g carbs

Spinach, Feta & Pine Nut Omelette

VegetarianLow carbGluten-free

Spinach, Feta & Pine Nut Omelette

330 kcal·20g protein·26g fat·4g carbs

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

Dairy-freeGluten-freeHigh protein

Sardine & Avocado Rice Cakes

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

Greek Yogurt with Walnuts & Honey

Gluten-freeVegetarianNo-cook

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

Dairy-freeGluten-freeHigh protein

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

Soft Eggs with Spinach & Sourdough Toast

Low FODMAPGluten-freeHigh protein

Soft Eggs with Spinach & Sourdough Toast

276 kcal·16g protein·16g fat·18g 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

Lamb Chops with Roasted Zucchini & Mint

Low FODMAPGluten-freeDairy-free

Lamb Chops with Roasted Zucchini & Mint

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

Turmeric Coconut Dahl with Greens

Gluten-freeVegetarianVegan

Turmeric Coconut Dahl with Greens

530 kcal·14g protein·43g fat·29g 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

Veggie Frittata with Zucchini & Feta

Low FODMAPGluten-freeVegetarian

Veggie Frittata with Zucchini & Feta

377 kcal·26g protein·27g fat·6g carbs

Slow-Cooker Turkey & Pumpkin Curry

Gluten-freeDairy-freeAnti-inflammatory

Slow-Cooker Turkey & Pumpkin Curry

300 min4 serves

497 kcal·34g protein·36g fat·14g carbs

Greek Yogurt Bowl with Flax & Raspberries

Gluten-freeVegetarian

Greek Yogurt Bowl with Flax & Raspberries

298 kcal·26g protein·13g fat·20g 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

Buckwheat Bowl with Walnuts & Kefir

Gluten-freeStovetop

Buckwheat Bowl with Walnuts & Kefir

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

Stuffed Peppers with Quinoa & Feta

VegetarianGluten-freeMediterranean

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

Mediterranean Tuna & White Bean Salad

Gluten-freePescatarianAnti-inflammatory

Mediterranean Tuna & White Bean Salad

423 kcal·29g protein·19g fat·33g 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 Moroccan Chicken with Apricots

Gluten-freeDairy-freeAnti-inflammatory

Slow-Cooker Moroccan Chicken with Apricots

240 min4 serves

544 kcal·49g protein·27g fat·30g 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

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

Shrimp & Avocado Rice Paper Rolls

Gluten-freeDairy-freePescatarian

Shrimp & Avocado Rice Paper Rolls

167 kcal·2g protein·15g fat·9g carbs

Quinoa Breakfast Bowl with Berries

Gluten-freeVegetarianAnti-inflammatory

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

Mushroom & Beef Mini Burgers

Gluten-freeHigh proteinLow carb

Mushroom & Beef Mini Burgers

461 kcal·45g protein·28g fat·5g carbs

Pan-Seared Trout with Almonds & Green Beans

Gluten-freePescatarianAnti-inflammatory

Pan-Seared Trout with Almonds & Green Beans

287 kcal·5g protein·25g fat·11g carbs

Smoked Salmon & Avocado Plate

Gluten-freePescatarianHigh protein

Smoked Salmon & Avocado Plate

286 kcal·17g protein·22g fat·7g carbs

Slow-Cooker Lentil & Carrot Soup

Gluten-freeVegetarianVegan

Slow-Cooker Lentil & Carrot Soup

300 min4 serves

290 kcal·16g protein·8g fat·38g 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

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 Pulled Pork with Cabbage Slaw

Gluten-freeDairy-freeHigh protein

Slow-Cooker Pulled Pork with Cabbage Slaw

480 min4 serves

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

Steak & Roasted Sweet Potato

Gluten-freeHigh proteinOven

Steak & Roasted Sweet Potato

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

Chicken & Greens Power Salad

Low FODMAPGluten-freeDairy-free

Chicken & Greens Power Salad

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

Roasted Beet, Lentil & Goat Cheese Salad

Gluten-freeMediterraneanOven

Roasted Beet, Lentil & Goat Cheese Salad

522 kcal·22g protein·31g fat·43g carbs