Hormone Healthy Eats: 100 Recipes to Balance Your Hormones, Support Your Cycle, and Feel Your Absolute Best

by Lauren Chambers

Eat in tune with your cycle to reverse uncomfortable symptoms of hormonal imbalance and optimize your health, empowering you to look and feel your best.

Your hormone health determines everything from your mood and energy to your weight, confidence and libido, making it the foundation of living a happy, healthy and symptom-free life. Luckily, nutrition is one of the best hormone-balancing tools at your disposal. Certified health coach Lauren Chambers helps women optimize their hormones with recipes that deliver the specific nutrients you need during each phase of your cycle. 
 
Here, Chambers outlines the four principles of hormone balance and teaches you to support the ebbs and flows of your cycle with delicious recipes, simple tips, and natural remedies. You’ll understand your body’s cues, preserve energy, replenish lost nutrients, and reduce and reverse symptoms like heavy, painful, irregular periods; mood swings; acne; depression; anxiety; digestive issues; hair loss/thinning; and stubborn weight gain. Whether you’re looking to get your cycle back on track, boost your fertility, or simply connect with your body, this book will support you on your health journey and ultimately help you thrive.

100 simple gluten-free recipes make it easy and fun to nourish your body through every
  Protein and warming foods are key, so try the Cajun-Spiced Shrimp + Creamy Polenta or Bison Butternut Squash Chili Get necessary fiber and probiotics with the Green Goddess Chickpea Smash Toast and Weeknight Chicken Cashew Stir-Fry Keep surging estrogen levels in check with the Honey Sriracha Turkey Protein Bowls and Charred Cauliflower + Dates and Spiced Tahini Sauce Boost your mood and magnesium levels with Cozy Autumn Harvest Bowls and Fudgy Flourless PMS Brownies  

Genres: Cookbooks, Food, Nonfiction, Cooking

266 pages, Kindle Edition

Published February 24, 2026

Reviews

[Shannon · Rating 5 out of 5]

Okay SUCH a helpful read. I knew so very little about this topic and found this by cross referencing a few sources for the highest rated hormone-focused cookbook - and this did not disappoint!

Part 1 is titled “How Your Hormones and Menstrual Cycle Work”. GREAT information about hormones, cycles, food, and how eating can support various aspects of hormone functioning.

Part 2 gives 25 recipes per each of the four phases of your cycle. I’m newer to cooking but I’ve been wanting to cook through a cookbook and this has been a great one! I’m learning a lot.
So far I’ve tried (with modifications per my fridge):
- Lettuce-wrapped smash burgers
- Protein peanut butter chocolate cereal bars
- Tropical salmon bites with mango avocado salsa and lime rice…
- and the Peach almond butter oat crisp is in the oven as I write this! ALL SO YUMMY!

[Anne · Rating 5 out of 5]

Are you wanting to balance hormones through how you eat? This cookbook might be the one for you! It gives you a comprehensive guide to hormones, the importance of nutrients and vitamins, and how you eat during different phases of your period cycle could help you balance your hormones. Included in this book are 100 recipes that are nutrient-dense. I liked how she labeled which recipes are gluten-free, dairy-free, etc. Therefore, many of these recipes are allergen-friendly!

Lauren Chambers is a certified Nutrition Hormone Health Coach. This is her debut cookbook! I found this cookbook to be informative and a resource for healthy eating.

[Christina · Rating 5 out of 5]

The photography is stunning, and every recipe has a photo. Which I love. There are some interesting charts at the beginning about the menstrual cycle and what to focus on during each phase. This book has a nice variety of recipe options, however they do have a lot of ingredients. It’s designed in sections based by cycle phase.

Some stand out recipes for me were: cherry mocktails for sleep, autumn harvest bowl, goat summer corn salad, chia pudding, and the breakfast skillet. I’m also very excited about the tea recipes.

Thank you to the author, publisher, and NetGalley for my advanced copy!

[Tarah Fedenia · Rating 5 out of 5]

thanks netgalley for this arc! I love this cookbook. im about to mealplan with it now. im currently pregnant but with definitely use it as inspo for eating with my cycle when it comes back.

[Kacey/Kris · Rating 5 out of 5]

I really enjoyed reading through this book. I’m past the time of life that this focuses on but I found that I learned a lot about the foods I eat and how to prepare them. I tried some of the recipes that was to my liking and loved them.

[Beyond the Pages with Eva K · Rating 5 out of 5]

Quick Summary: A valuable resource for women + 100 recipes for eats & treats

My Review: Hormone Healthy Eats: 100 Recipes to Balance Your Hormones, Support Your Cycle, and Feel Your Absolute Best by Lauren Chambers is a "#HormoneHealthyEats guide. It is scheduled for release on 2/24/26.

About the Book: "Nutrition is one of the best hormone balancing tools you have at your disposal. In Hormone Healthy Eats, Chambers outlines the four core principles of hormone imbalance and teaches you how to support the ebbs and flows of your hormones and menstrual cycle through delicious recipes, simple tips, and natural remedies."

In My Own Words: A directing arrow aimed at assisting women in knowing how to best attend to and care for self

My Favorite Content (intentionally abbreviated):

- The Introduction (This made it more personal. I could relate to what was shared. I very much appreciated the author's words.)

- The Anatomy of the Endocrine System (This was a review for me. I was glad that it was included. I have come to find that in order to better understand myself and my body, I need to know the parts and their functions intimately.)

- The Featured Phases and Tracking System (I especially liked the Menstrual Cycle Cheat Sheet. It's brilliant! It was clear, concise, visually appealing, and easy to follow. I am all about a good chart/table.)

- The Note on Perimenopause and Menopause (Well done! I don't have to say any more than that. If you know, you know.)

- The Recipes (I could totally live in this section of the book. There were so many that I did not know where to start. I am looking forward to trying them out.)

Recipes on Lock - >

* Hearty Tuscan Kale and White Bean Soup
* Stuffed Sweet Potato + Coleslaw (modified)
* Creamy Chia Pudding 3 Ways
* Blackened Fish Tacos and Cabbage Slaw + Avocado Lime Crema
* Viral Raw Carrot Salad
* Maple Roasted Carrots + Goat Cheese, Candied Pistachios, and Mint
* No- Bake Wild Blueberry Cheesecake Bars
* Perfect Peach-Almond Butter Oat Crisp
* Dreamy Golden Milk Latte with Coconut Cashew Milk

My Final Say: What a meaningful resource to have access to! I wish I had it early on in my hormonal adventures.

I found this book to be an incredible tool and life support. The information presented was valuable in a way that matters and that brings awareness to the cyclical phases of menses. More than that, it provided specific knowledge in areas that I have personally researched and considered, as I have tried to move towards healing and wellness while living in this aging body.

The recipes and included pictures were amazing. As a foodie chef, I find that the inclusion of photos adds to the meal prep and presentation experience. It gives me something to work toward and lets me know if I am on the right track or not. I look to pictures as an inspiration. I need that. (S0, thank you!)

I am so glad that more and more books like this are coming out now. They are surely needed. I dare say that I have learned more from books such as this one than from the medical establishment. (I am not knocking the aforementioned, as there is support that comes from traditional healthcare.) All that to simply say that more work needs to be done to properly educate and equip women to find balance and best. We can all learn...and keep on learning. Salute!

Other: Every woman would benefit from reading this book. I think it will be well worth it. I highly recommend getting a hard copy.

Rating: 5/5
Recommend: Yes
Audience: G
Re-read: Yes
Keeper: Yes
Favorites Shelf: Yes
Status: Educational
Level: ⭐️⭐️⭐️⭐️⭐️
Note: This would be such a wonderful gift for any woman in any season of life.

Sincere appreciation is extended to the author, to the publisher (Little, Brown and Company | Little, Brown Spark), and to NetGalley. It was an absolute pleasure to review a digital ARC of this title. I cannot say enough kind words about it. Thank you for providing me with an opportunity.

[Stephanie · Rating 5 out of 5]

Healthy Hormone Eats is a well-written and thoughtfully organized book that does a great job balancing scientific explanation with practical, everyday application. The author explains hormones and how they fluctuate throughout a woman’s menstrual cycle, as well as how hormones change as we age, in a way that is informative without being overly technical or difficult to understand.

The book is structured very nicely, beginning with more in-depth explanations and foundational information before moving into more specific guidance. The second half of the book focuses on recipes, which are all organized by cycle phase. This was especially helpful because you can easily flip directly to the phase you are in and find breakfast, lunch, dinner, snack, and sweet treat options all in one place without having to search through the entire book.

The information throughout the book felt practical and realistic to implement. It would be easy for someone to either completely transition their diet or simply incorporate some of the suggested foods and recipes into what they are already eating. The author does a great job explaining why certain foods are beneficial during different phases of your cycle, how hormone fluctuations affect cravings, energy levels, and overall body function, and how the foods you eat can help keep your energy and body functioning more consistently.

The recipes themselves looked delicious, and the instructions were clear and not overwhelming. Most recipes were concise and easy to follow. The photos were large, bright, and very appetizing, and overall the layout of the book was visually appealing, well spaced, and not overwhelming. The book was broken into clear sections that made it easy to read and navigate.

One thing to note is that some of the recipes have longer ingredient lists. However, many of those ingredients serve specific nutritional or natural medicinal purposes and contribute both health benefits and flavor. For readers who are new to whole food or nutrition-based cooking, the ingredient lists may feel a bit overwhelming at first and could increase the cost of some dishes. That said, the ingredients make sense within the context of hormone-supportive nutrition and would likely be worthwhile for someone committed to improving their health through food.

Overall, I think this book would be great for a wide range of readers, from beginners who are just learning about hormone health and cycle syncing to more advanced readers who are already familiar with nutrition and natural health approaches. I would recommend this book to any woman who is interested in supporting her hormones through whole foods, learning more about how nutrition affects energy and hormone balance, and taking a more natural, nutrition-based approach to supporting her body and menstrual cycle.

Thank you to Netgalley for an advanced readers copy in exchange for an honest review.

[Tiffany ✨️ Bergamot Book Reviews · Rating 5 out of 5]

I'm a sucker for a great cookbook that addresses hormonal issues. As someone with PCOS, I often struggle with maintaining a good hormonal balance, and get really fatigued and achy when I don't take care of myself.

I was pleasantly surprised to see how incredibly comprehensive this book is. It breaks down not only diet culture, glycemic eating and supplementation, but also what each hormonal phases is and how to recognize and support your body as best you can. Each section provides information on how menstruating people can guide themselves throughout each separate phase by changing up their rest, consumption, hydration, and the like, as well as meals to go along with it. I loved the details into what's happening with your body, how to cook for the phase you're in, which foods and spices to add and everything else incorporated into it.

Every recipe is hearty, with balanced macronutrients, and encapsulates various flavour profiles from sweet, to savory, to spicy. This isn't just breakfast, lunch and dinner tossed together, this includes snacks, gummies, smoothies, and even desserts and mocktails. Every single recipe has a beautiful photo included for those that need to see it to make it, and they'll absolutely have you wanting to immediately dive into each recipe yourself.

This is a book I'm going to need a hard copy of on my shelf, because I can see myself going back to it and referencing it constantly.

*****

Thank you to NetGalley and Little, Brown and Company for the digital advanced reader copy. All thoughts and opinions are my own.

[Challis · Rating 3 out of 5]

3.5 stars

The recipes in this collection all look delicious - I bookmarked quite a few to give a try. I was very interesting the different breakfast recipes, especially the ones you can prep ahead of time to make mornings easier. And the kimchi fried rice sung to my soul, I love nothing more than a good bowl of some kinda rice topped with an egg.
I liked the layout of the recipes/photos on the page. Each page was consistent in how it was set up, making it easy to look through the recipes if you're skimming for certain ingredients to use or for different types of recipes like dairy free or vegetarian options with the legend along the side of the page.

I appreciate the amount of information the author put together regarding the body, hormones and how different nutrients you get from foods can support each part of cycle. Personally, I don't take anything within a cookbook like this as gospel and would seek multiple sources before attempting to change your diet, etc., but I still think the level of information is quite good and I liked that the list of resources was given at the back of the book

Thank you to NetGalley for an early copy to read. This cookbook comes out on February 24, 2026!

[Laura · Rating 4 out of 5]

Hormone Healthy Eats offers a thoughtful approach to nutrition, inviting readers to align their eating habits with the rhythms of their cycle. Lauren Chambers presents the concept in a clear and encouraging way, with recipes designed to support different phases through accessible, whole-food ingredients.

At this point in my own journey, focusing on eating generally nutritious meals already feels like a significant commitment, so structuring my diet around each phase of my cycle feels a bit out of reach. That said, I appreciate the framework as an aspirational goal, and there is still plenty to gain from the book without following it strictly.

What stood out most is that the recipes feel realistic and appealing. These are dishes I could actually see myself making, which isn’t always the case with “diet” cookbooks. Overall, this is a practical and flexible resource for anyone interested in supporting their health through food, whether they fully adopt the cycle-based approach or not.

Thank you to NetGalley for a copy of this book for review.

[Nic Chambers · Rating 5 out of 5]

I’ve been following Lauren’s journey for a while, and I truly can’t thank her enough for how much her coaching, recipes, and guidance have improved my overall health. This cookbook is a beautiful extension of everything she teaches. Not only are the recipes genuinely delicious, they’re practical and family-friendly too; my boys love them (especially the brownies!). I also look forward to her weekly Substack recipes, so I couldn’t wait to get my hands on this book. I pre-ordered and was excited to receive it a couple days early. So far, I’ve made the spaghetti squash with marinara, SO good. Simple, nourishing, and packed with flavor. I also really appreciated the deeper education around how food impacts hormones and how to better align your eating for optimal health and well-being. It’s empowering without feeling overwhelming. I’m excited to keep cooking through this book and start applying

[Margaret Balwierz · Rating 4 out of 5]

With gorgeous pictures and nicely labelled and easy to follow recipes, this book is a wonderful example of eating for your current hormonal needs. The first part of the book breaks down the menstrual cycle and hormones affect on your body, as well as key nutrients and food needed to align with the cycle. Each All the recipes are gluten free, but also contain icons which designate various dietary friendly recipes, which makes it easy to find ones tailored to your needs. The recipes are clear and relatively quick and easy, focusing on not only nutrients, but also flavor. Great for anyone looking to add some balance to their life. One caveat, it does skew a bit homeopathic, so make sure with your doctor or health practitioner if you have various conditions, because health and diet are not one size fits all and some herbs can interact with conditions and medication.

Thank you to NetGalley and Little Brown and Company for an eARC of this book.

[Shannon · Rating 5 out of 5]

This is a fabulous book.
You think I it’s cookbook but it’s so much more. The first part of the book talks about women’s cycles and how nourishing the body at different times in your cycle can really make a difference. She explains all our hormone, what they are for, what supports them and also gives a little blurb for perimenopause and menopause sisters.
Through out the rest of the book the recipes are specified for each phase of your cycle. Each chapter is one of the phases of the cycle and have doable yummy looking recipes.. Plus she explains what each recipe nourishes and why. So much great education and lovely recipes with beautiful photos.
While I am in menopause, I still found this book to be great and I have tagged a bunch of recipes to try starting with the chocolate mousse.

Thanks to NetGalley and the publisher for the arc.

[Ashley Hite · Rating 4 out of 5]

Thank you to NetGalley for an ARC in exchange for an honest review.

This is a very comprehensive and researched book and cookbook surrounding female hormone health and the different phases women experience. Each recipe breaks down how it helps a certain hormonal phase and its overall benefits. It has a detailed ingredient list and instructions, cook time and portions size. The photos included with each meal are striking and look tasty. There is a lot of helpful information in here for someone looking for hormone balance and overall wellness.

[Reba · Rating 3 out of 5]

I love a cookbook on hormonal issues. I have PCOS and struggle with fatigue and mood balance.

This book is very detailed, going over glycemic eating, supplementation, and hormonal phases.
Every recipe is filled with balanced macronutrients, though many of them favor more difficult-to-prepare, moderately expensive oils and short shelf-life items. Lots of organic vegetables are used, along with grass-fed and cage-free meats and eggs.

Thank you to NetGalley eARC.

[Gina · Rating 4 out of 5]

Definitely worth the read and look at the book. It has a lot of general explanations and 100 gluten free recipes based on a women’s menstrual cycle.

It can feel a bit oversimplified but a good starting point for inspiration.

I received a complimentary copy of this book. Opinions expressed in this review are completely my own.

[Kate · Rating 4 out of 5]

While I didn't love all of the recipes, there's SO much useful information for folks that have uteruses that I'm considering purchasing this cookbook. I took notes: multi-page, detailed notes.

Why the hell wasn't THIS what we were taught in sex ed? Infinitely more helpful than finding out what fruits and veggies are conducive to condom use.

[Darcysmom · Rating 4 out of 5]

Hormone Healthy Eats is laid out really well, is easy to read, and has a good mix of information and tempting recipes.
I have bookmarked several recipes in each section to try as soon as possible.
Thanks to Netgalley for the opportunity to review an ARC of this book.

[Brittany Ribeiro · Rating 3 out of 5]

Won this on good reads giveaways. I can’t wait to try this cook book. Been looking for a good cook book .