10 Quick Gluten-Free Recipes for the Busy Fall Week
Fall is cozy… but also chaotic. Between work, kids, and endless to-do lists, meal prep often falls off the radar which leaves you grabbing whatever’s easy (and usually blood-sugar-spiking).
But here’s the thing: the way you fuel your body directly impacts your hormones, metabolism, and mood. When you eat balanced meals (with protein, fat, and fiber) you stabilize your blood sugar, reduce cortisol, and give your body the raw materials to create and detox hormones naturally.
That’s why I created this Hormone-Balancing Fall Meal Prep Plan... 10 simple gluten-free, dairy-free recipes you can batch on Sunday for a full week of energy, focus, and balance.
And yes, they actually taste good.
Why Meal Prep Matters for Hormone Health
Your hormones are chemical messengers that control everything from energy and mood to metabolism and sleep. When blood sugar swings, inflammation rises, or your gut is out of sync, your hormones take the hit.
Meal prepping helps prevent that domino effect by:
- Keeping blood sugar stable throughout the day
- Supporting liver detox pathways for estrogen balance
- Lowering cortisol (your stress hormone)
- Reducing inflammation from processed or allergenic foods
Think of it as hormone insurance, one day of prep for seven days of balance.
The 10 Quick Fall Recipes: click on the name to view the full recipe
- Maple-Glazed Chicken Thighs with Roasted Brussels Sprout: Sweet, savory, and rich in protein — balances blood sugar and supports metabolism.
- Turkey Chili with Bone Broth: A fiber-packed anti-inflammatory classic that supports gut health and detoxification.
- Cauliflower Mash with Garlic & Herbs: Low-carb and high in sulfur compounds that promote healthy estrogen clearance.
- Sweet Potato & Kale Breakfast Hash: Packed with fiber and antioxidants to keep cortisol stable all morning.
- Autumn Harvest Crockpot Chicken: Slow-cooked comfort with root veggies and bone broth for collagen and minerals.
- Pumpkin Protein Smoothie: Supports progesterone and blood sugar with protein, pumpkin, and cinnamon.
- Salmon Bowls with Quinoa & Roasted Veggies: Omega-3s for hormone synthesis and brain health.
- Spiced Lentil Soup: Fiber and plant-based protein for steady energy and estrogen balance.
- Shredded Beet Salad with Citrus Dressing: Beets support liver detox and estrogen metabolism.
- Grain-Free Apple Crisp: A hormone-happy dessert that satisfies cravings without blood sugar chaos.
Each of these meals aligns with the ROOT Rx approach: combining anti-inflammatory, nutrient-dense foods that nourish at the cellular level.
- Protein = supports hormone production and muscle repair.
- Healthy fats = provide the building blocks for estrogen, progesterone, and testosterone.
- Fiber + phytonutrients = feed the gut microbiome and support detoxification.
- Mineral-rich foods = keep adrenals and thyroid running smoothly.
When you eat this way consistently, your body doesn’t just look better, it functions better.
Pro Tip: Make It a Sunday Ritual
Light a candle, play your favorite playlist, and spend two hours prepping 2–3 proteins, 2 starches, and 3 veggies. Mix and match all week to create endless combinations, hormone balance doesn’t have to mean boredom.
Ready to take it beyond meal prep?
My ROOT Rx program helps you identify what’s truly throwing your hormones off through personalized testing, functional nutrition, and root-cause healing. You can learn more about the program by just clicking the picture below!
Happy Meal Prepping!
Dr Sheena
