A Day in the Kitchen of a FLO Health Counselor

last updated on
June 16, 2023
by
Alisa Vitti

We often get questions about what to eat for hormonal balance and how to make it work in a busy schedule. Well here’s a sample day in the kitchen of one of our very own health coaches, Jess Grippo. She takes the approach that we all do here at FLO: cook once and eat for days!

Here’s the breakdown of what she made and how it worked for her:

When she made it:

Sunday, late afternoon, at the beginning of her follicular phase and the beginning of Spring. It’s a lighter, liver-cleansing week!

What she made:

soup
  • Simple Veggie Soup - with onion, garlic, celery, carrots, parsnip, zucchini, and string beans
  • Sprouted Mung Beans
  • Quinoa - made with seasonings
  • Roasted broccoli & brussel sprouts - baked in olive oil, balsamic vinegar, garlic, and sea salt
  • Spring salad - mixed greens, chopped radish, cucmber, and yellow bell pepper, with sliced avocado

How long it took:

About an hour

How many meals it will last her:

5-6

Average cost of groceries:

$25 (not counting the basics like olive oil and spices)

Additional cost for chicken or fish or eggs

The Prep Plan:

  • Preheat oven to 400 F
  • Chop all veggies first.
  • Put chopped salad ingredients in a tupperware and store in the fridge
  • Store any fish or chicken in the fridge or freezer
  • Begin cooking the soup in a large pot, and after boiling, let it remain on simmer, half way covered with a lid
  • Soak the sprouted mung beans in boiling water
  • Toss the broccoli and brussel sprouts ingredients together in a large pan and begin baking at 400 F (set timer for 30 minutes)
  • Cook quinoa in a medium pot (12-5 minutes)
  • Soup should be done by the time the broccoli/brussels are done in the oven!

The daily meal plan:

Day 1 (Day of Cooking)

Dinner

Veggie Soup with mung beans, side of quinoa

Day 2

Breakfast

Oatmeal with figs and almonds and cinnamon

Lunch

broccoli

Quinoa pilaf with broccoli & brussels, plus 1/2 avocado and hard-boiled egg

Side salad

Dinner

Veggie Soup with mung beans

Fillet of fish

Day 3

Breakfast

Oatmeal with figs and almonds and cinnamon

Lunch

Mixed green salad with cucumber, radish, yellow bell pepper, avocado

Quinoa & mung beans

Dinner

chicken or fish with broccoli & brussels

bowl of soup

Notes from Jess:

I typically like to eat the same breakfast each week, but if you get bored feel free to switch it up! Also, depending on what I have scheduled for the week, I might eat certain lunch meals or dinners out, which means the home-cooked food lasts for an extra day or two.

Try it out and let me know what you think!

Ever wonder how the food you eat affects your hormones?

We’ve designed a quiz to help you the state of your hormonal balance and how our food-based protocol can help you heal fast.[gravityform id="1" name="Sign up here to get your quiz!" description="false"]

Integrative Nutritionist, Author, & Founder of FLO Living

Alisa Vitti

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