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Struggling with high cortisol? This guide has everything you need: a practical meal plan, cortisol reducing recipes, and a simple food list to forget that stubborn cortisol belly. Whether you want cortisol-friendly breakfasts, lunches, or calming drinks, you’ll find exactly what to eat and when. Let’s get your cortisol back in balance!
Before we go any deeper, I’d love to ask you something. I’m being serious.
Do you know about GOOP?
Do you trust GOOP?
Do you love GOOP?
I’m not sure what your answers would be, but for me, the answer is:
I do!
I do!
I do!
In fact, GOOP was the first site that started my wellness journey many years ago.
I don’t know about you, but I always come back to my old, trusted friends, like Sade, “Tomas Crown Affair,” and GOOP. I always go back to the things that make me happy and that I know will be useful.
But somehow this rule didn’t work back then. The time when I reilised that I was just loosing myself. I was just blind back then. Because of that cortisol…
You know those frustrating days when:
- You’re always exhausted because you can’t sleep the whole night anymore.
- You don’t recognize yourself in the mirror because of that round, puffy “moon face.”
- You can’t answer your boss’s simple questions because of that constant brain fog (or, better said, brain freeze).
- You can’t understand why those pants don’t fit you anymore in the waist (but they’re oversized!!!).
- You can’t get used to why you feel so tired all the time, especially in the morning…
Adap… whaaaaat???
Oh, what a rough time that was! I was so desperate to find some healing and wanted to feel a little better.
I was looking everywhere for some NEW and MAGIC recipes, but somehow I forgot my go-to source: my old friend, GOOP.
Luckily, the answer came to me with their newsletter and the recipe for an adaptogenic latte. That time I thought: “Whaaaaat??? What is that???”.
It had some pretty unusual ingredients like mucuna pruriens, ashwagandha, and shilajit resin.
But it appeared to be a great alternative to my morning coffee that can heal my hormones. We’ll dive into all the details a bit later, but for now, let’s just say it was like a breath of fresh air.
This magical latte recipe was the beginning of my deep dive into the fascinating world of special (or corrected) nutrition, which is all about reducing cortisol levels.
It was just the start of my journey, and I’m excited to share it with you today.
And, if you’re here, you also know how frustrating it can be when your cortisol levels are through the roof. It’s like we’re all in this together, struggling to deal with the challenges it brings.
What really helps to reduce cortisol?
I totally understand what you’re going through. I’ve been dealing with this for quite some time now, and I can’t begin to tell you how much of a rollercoaster it can be.
So I’m here if you need a shoulder to lean on.
Hey, I totally get it—when you’re struggling with:
- anxiety,
- trouble sleeping,
- those 2-4 a.m. wake-ups,
- weight gain,
- and puffy face,
it can feel like you’re fighting an uphill battle.
You are ready to look for every possible solution for at least some relief!
You are ready to pay any money for the magical pill to get it all away!
The tricky part is, it often takes us way too long to connect these dots back to cortisol (been there, done that!).
But luckily, most of the things that really help are:
- Simple,
- Easy to make
- And most of them costs nothing))))
Here are some simple things that really help reduce your cortisol levels:
- Try some small changes to your daily routine (try these evening rituals or these easy morning habits).
- Make adjustments to your diet, adding important Cortisol-Friendly foods and removing Cortisol Triggers (We’ll talk about this more today.).
- Add adaptogenic herbs like ashwagandha to help balance your cortisol levels.
- Try new meals that are perfectly balanced to reduce your cortisol levels (and that’s exactly what we’re here for today))).
- If you want to see better and faster results, you can try these cortisol cocktails.
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Tasty cortisol drinks to lower cortisol
7 Cortisol Diet Rules
Now that we know our enemy, let’s talk about our secret weapon – smart eating!
These 7 simple rules will help your body naturally balance cortisol levels throughout the day. Think of it as your personal stress-shield made of food!
The best part? You don’t need any fancy ingredients or complicated recipes. Just follow these guidelines, and you’ll be giving your body exactly what it needs to feel calmer and more balanced.
Ready for some food wisdom? Here we go!
Cortisol Reducing Drinks
Now that you know the simple food rules that make your cortisol happy, let’s turn them into delicious reality!
But there are 2 recipes that you’ll need almost every day in our meal plan, so I’m happy to share them with you right away. I promise they’re both delicious and super effective.
Adaptogenic latte
Serves 1
Ingredients:
- 1 cup unsweetened plant milk
- 1 tsp ashwagandha powder
- ½ tsp ground turmeric
- ¼ tsp ground cinnamon
- Pinch black pepper (enhances turmeric absorption)
- 1 tsp honey
- Optional: 1 teaspoon of coconut oil to make it more creamy
Instructions:
Heat your milk in a small pot until it’s almost boiling. Add all the other ingredients, except for the honey. Whisk vigorously or blend for 30 seconds. If you like, strain it. Add the honey and stir. Serve it right away while it’s still hot!
Adaptogenic Green smoothie
Serves 1
Ingredients:
- 2 cups fresh spinach
- 1 ripe banana
- 1 cup unsweetened almond milk
- 1 tsp ashwagandha powder
- 1 tsp maca powder
- 1 tbsp hemp seeds (for protein)
- 1 tbsp almond butter
- Ice cubes
- Optional: 1 scoop plant protein powder
Instructions:
First, you’ll want to blend the spinach and almond milk until it’s nice and smooth.Then, add the rest of the ingredients and blend it all together until it’s creamy (about 60 seconds should do it).If you need to adjust the consistency, feel free to add more almond milk.Just remember, the best way to enjoy it is right away!
Best consumed within 1 hour of waking.
7-Day Cortisol Diet Meal Plan
Now let’s finally talk about the meal plan))).
I’ve created this meal plan to take all the guesswork out of every day of your week)). Every meal is carefully balanced to keep your cortisol levels stable and your energy flowing smoothly.
Think of it as your personal stress-less menu – simple, tasty, and designed to make you feel amazing!
And if you need cortisol diet recipes + grocery list for those meals, just let me know in the comments – I’d be happy to send them to you!
Monday
Breakfast (7-8 AM)
● Overnight oats with chia seeds, blueberries, and almonds
● Adaptogenic latte: plant milk, cinnamon, turmeric, ashwagandha, honey (recipe is above)
Lunch (12-1 PM)
● Mediterranean chickpea salad
● Mixed greens, cucumber, tomatoes, avocado
● Olive oil and lemon dressing
● Matcha green tea with collagen (30 mins after lunch)
Dinner (6-7 PM)
● Baked cod with herbs
● Roasted veggies (carrot, zucchini, onion)
● French “Vinaigrette” Dressing
Evening
● Lavender Calming Lemonade
● Small handful of pistachios (if needed)
Tuesday
Breakfast (7-8 AM)
● Adaptogenic green smoothie: spinach, ashwagandha, banana, maca powder, almond milk (recipe is above)
● Whole grain toast with almond butter
Lunch (12-1 PM)
● Turkey and orange salad
● Brown rice
● French “Vinaigrette” Dressing
● Matcha green tea with collagen (30 mins after lunch)
Dinner (6-7 PM)
● Chickpea bowl with baked sweet potato
● Carrot salad for hormone balancing
● Tahini dressing
Evening
● Magnesium-rich pumpkin seeds
● Calming herbal tea or Perfect Cortisol Cocktail
Wednesday
Breakfast (7-8 AM)
● Greek yogurt parfait with chia seeds and berries
● Walnuts or almonds
● Adaptogenic latte: plant milk, cinnamon, turmeric, ashwagandha, honey (recipe is above)
Lunch (12-1 PM)
● Grilled turkey breast with quinoa
● Avocado, tomato and lettuce salad
● Garlic Yogurt Dressing
● Matcha green tea with collagen (30 mins after lunch)
Dinner (6-7 PM)
● Baked wild salmon
● Potato or cauliflower puree
● Roasted broccoli
● Pickled red onion
Evening
● Blueberries
● Chamomile tea or Perfect Cortisol Cocktail
Thursday
Breakfast (7-8 AM)
● Poached eggs
● Whole grain toast with avocado
● Mixed greens
● Adaptogenic latte: plant milk, cinnamon, turmeric, ashwagandha, honey (recipe is above)
Lunch (12-1 PM)
● Lentil soup with shrimps
● Mixed green salad
● Avocado
● Matcha green tea with collagen (30 mins after lunch)
Dinner (6-7 PM)
● Baked grass-fed beef strips
● Fermented cabbage for better gut health
● Salad with mixed greens, cucumbers and green onions
● Honey Mustard Dressing
Evening
● Orange slices
● Small handful of Brazil nuts
Friday
Breakfast (7-8 AM)
● Adaptogenic green smoothie: spinach, ashwagandha, banana, maca powder, almond milk (recipe is above)
● Sliced apple + almond butter
Lunch (12-1 PM)
● Wild rice and black bean bowl
● Baked sweet potato, corn and tomatoes
● Tahini dressing
● Matcha green tea with collagen (30 mins after lunch)
Dinner (6-7 PM)
● Herb-roasted chicken breast with pineapple
● Quinoa pilaf
● Asparagus (or green beans) + avocado
Evening
● Plain yogurt with honey
● Valerian root tea
Saturday
Breakfast (7-8 AM)
● Sauteed spinach with eggs, mushrooms and tomatoes
● Whole grain toast
● Adaptogenic latte: plant milk, cinnamon, turmeric, ashwagandha, honey (recipe is above)
Lunch (12-1 PM)
● Lentil soup with shrimps (leftovers from Thursday)
● Carrot salad to balance hormones
● Matcha green tea with collagen (30 mins after lunch)
Dinner (6-7 PM)
● Tuna bowl with red cabbage and mixed greens
● Fermented onions and cucumbers for better gut health
● Roasted chickpea and boiled egg (for extra protein)
● Garlic Yogurt Dressing
Evening
● Handful of mixed nuts (if needed)
● Lavender Calming Lemonade
Sunday
Breakfast (7-8 AM)
● Whole grain spinach pancakes
● Mixed berries, nuts or honey to taste
● Adaptogenic latte: plant milk, cinnamon, turmeric, ashwagandha, honey (recipe is above)
Lunch (12-1 PM)
● Egg and avocado sandwich on whole grain bread
● Carrot salad to balance hormones
● Matcha green tea with collagen (30 mins after lunch)
Dinner (6-7 PM)
● Chickpea salad with baked sweet potato and dried cherries
● Magnesium-rich pumpkin seeds
● Honey Mustard Dressing
Evening
● Kiwi fruit
● Calming herbal tea or Perfect Cortisol Cocktail
There you have it, stress warrior! Your complete guide to eating for calmer cortisol levels. Remember, small changes can make a big difference – you don’t need to change everything at once. Start with one meal, try a new recipe, or begin with those morning drinks. Listen to your body and be patient with yourself.
The path to feeling better starts with caring for yourself, one bite at a time. And hey, don’t forget – you’re not alone in this journey! These recipes and meal plans are here whenever you need them. Ready to take that first step toward a calmer, more balanced you?
Sending you lots of positive energy and remember – you’ve got this!
Want to start tomorrow with that yummy adaptogenic latte?
See you soon,
Sofi