21-Day

HORMONE
BALANCE
Diet Plan
 HOW THIS
DIET PLAN
WORKS
During the next 21 days, make the substitutions highlighted in the table
below.

Replace... With...

Coffee Green tea or herbal coffee

substitute (like chicory root which
is sold at herb stores

Alcohol Kombucha (or another drink from

the FOOD LIST section)

Processed sugar Raw honey (or another sweetener

from the FOOD LIST section)

Also, add in supplements to fill in nutritional gaps.

>> Go here to see the required supplements. <<

© Live Well Zone, LLC.

 HOW THIS
DIET PLAN
WORKS

Week 1
Drink 2 servings of smoothie per day: one with your breakfast and the
other with dinner.
No need to make other dietary changes. Continue eating your regular
meals.

Weeks 2 & 3

Drink 1 serving of smoothie with your breakfast.

Aim to eat mainly foods from the HORMONE BALANCE FOOD LIST.
Eat meats no more than 3 times per week. Choose from the "Animal
Products" section of the FOOD LIST
Allow at least 2 hours between dinner and your bedtime.
Cook with any herbs and spices you like. Ideally, use mineral-rich pink
salt, red salt or pure sea salt.

© Live Well Zone, LLC.

 WEEK 1
SMOOTHIE PLAN

Breakfast Dinner

Monday Green Apple Green Apple

Cinnamon Smoothie Cinnamon Smoothie

Tuesday Gut Healing Green Gut Healing Green

Smoothie Smoothie

Wednesday Pineapple Parsley Pineapple Parsley

Smoothie Smoothie

Thursday Green Apple Green Apple

Cinnamon Smoothie Cinnamon Smoothie

Friday Gut Healing Green Gut Healing Green

Smoothie Smoothie

Saturday Pineapple Parsley Pineapple Parsley

Smoothie Smoothie

Sunday Green Apple Green Apple

Cinnamon Smoothie Cinnamon Smoothie

© Live Well Zone, LLC.

 WEEK 2
SMOOTHIE PLAN

Breakfast

Monday Blueberry Energy

Smoothie

Tuesday Glowing Green Mango

Energy Smoothie

Wednesday Berry Beet Smoothie

Bowl

Thursday Blueberry Energy

Smoothie

Friday Glowing Green Mango

Energy Smoothie

Saturday Berry Beet Smoothie

Bowl

Sunday Blueberry Energy

Smoothie

© Live Well Zone, LLC.

 WEEK 3
SMOOTHIE PLAN

Breakfast

Monday Strawberry Banana

Smoothie

Tuesday Green Apple

Smoothie

Wednesday Pineapple Parsley

Smoothie

Thursday Strawberry Banana

Smoothie

Friday Green Apple

Smoothie

Saturday Pineapple Parsley

Smoothie

Sunday Strawberry Banana

Smoothie

© Live Well Zone, LLC.

 https://livewellzone.com/

Green Apple Cinnamon Smoothie

10 minutes

Apple (peeled, cored and chopped) Place apple, kiwi, ground flax, cinnamon and almond milk in a blender and
Kiwi (peeled and sliced) blend well. Then add in baby spinach and blend again. Pour and enjoy!
Ground Flax Seed
Cinnamon
Unsweetened Almond Milk
Baby Spinach
 https://livewellzone.com/

Strawberry Banana Smoothie

5 minutes

Strawberries
Throw all ingredients into a blender. Blend well until smooth.
Banana
Oats (quick or rolled)
Unsweetened Almond Milk Divide into glasses and enjoy!
Hemp Seeds

Sweeten with raw honey, maple syrup or soaked dates instead.

Refrigerate in a sealed mason jar up to 48 hours.
Add more hemp seeds or a spoonful of nut butter.
Add ground flax seeds.
 https://livewellzone.com/

Gut Healing Green Smoothie - Renee

5 minutes

Water (cold) Throw all ingredients into a blender and blend until very smooth and creamy.
Kale Leaves Divide into glasses and enjoy!
Avocado (peeled and pit removed)
Banana (frozen)
Chia Seeds Use spinach instead.
Ground Flax Seed Use maple syrup, dates or extra banana to sweeten instead.
Hemp Seeds Use almond milk instead of water for extra creaminess.
Raw Honey Make ahead and store in a sealed mason jar. Shake well before drinking. Keeps
well in the fridge for 1 - 2 days.
 https://livewellzone.com/

Blueberry Energy Smoothie

10 minutes

Cashews Combine cashews, hemp seeds and water in a blender. Blend until very
Hemp Seeds smooth.
Water
Add in baby spinach and frozen blueberries. Blend again until smooth. Divide
Baby Spinach
into glasses and enjoy!
Frozen Blueberries

Add in a few soaked dates to sweeten it up.

 https://livewellzone.com/

Glowing Green Mango Energy Smoothie

10 minutes

Baby Spinach
Place all ingredients together in a blender. Blend until smooth. Enjoy!
Cucumber
Lime (juiced)
Lemon (juiced)
Apple (skin removed and diced)
Frozen Mango
Water
 https://livewellzone.com/

Berry Beet Smoothie Bowl

10 minutes

Beet (medium, peeled and diced) In your blender or food processor, combine the beet, frozen mango, frozen
Frozen Mango raspberries, dates and milk. Blend until smooth and thick.
Frozen Raspberries
Pitted Dates Transfer to a bowl and add toppings. Enjoy!
Unsweetened Almond Milk

Raw nuts and seeds, blueberries, raspberries, strawberries, mango, chia

seeds, bee pollen, or unsweetened shredded coconut.
Use raw honey or maple syrup instead.
If you don't have a powerful blender, then steam the beets first. That
will make it much easier to blend.
 https://livewellzone.com/

Pineapple Parsley Smoothie

5 minutes

Pineapple (diced) Combine all ingredients together in a blender. Blend very well until smooth. Be
Cucumber (diced) patient! It may take some time to really liquify.
Parsley
Baby Spinach Pour into a glass and enjoy!
Ginger (peeled)
Lemon (juiced)
Ice Cubes
 HORMONE BALANCE FOOD LIST 
 
 
Fruits  ❏ Papayas 
  ❏ Melons (honeydew, cantaloupe, 
❏ Strawberries  hami) 
❏ Raspberries   
❏ Blueberries 
Vegetables 
❏ Blackberries 
❏ Cucumbers 
❏ Watermelon 
❏ Greens (kale, spinach, collard, 
❏ Peaches 
mustard, dandelion) 
❏ Mangoes 
❏ Celery 
❏ Bananas 
❏ Radishes 
❏ Cherries 
❏ Artichoke 
❏ Pineapples 
❏ Arugula 
❏ Tomatoes 
❏ Asparagus 
❏ Avocados 
❏ Endives 
❏ Pomegranates 
❏ Green beans 
❏ Lemons 
❏ Peas 
❏ Limes 
❏ Bok choy 
❏ Goji berries 
❏ Cabbage 
❏ Oranges 
❏ Broccoli 
❏ Apple 
❏ Cauliflower 
❏ Pears 
❏ Brussel sprouts 
❏ Kiwi  
❏ Eggplant 
❏ Grapefruit 
❏ Carrots 
❏ Apricots 
❏ Fennel 
❏ Peaches 
❏ Leeks 
❏ Clementines 
❏ Mushrooms 
❏ Tangerines 
❏ Onions 
❏ Coconuts 
❏ Garlic 
❏ Grapes 

© Live Well Zone, LLC. 

 ❏ Bell peppers  ❏ Olive 
❏ Potatoes (sweet, red, yukon,  ❏ Coconut 
japanese purple)  ❏ Hemp seed 
❏ Snow peas and snap peas  ❏ Grapeseed 
❏ Turnips  ❏ Palm oil 
❏ Watercress  ❏ Organic butter 
❏ Radicchio  ❏ Organic Ghee 
❏ Squash   
❏ Zucchini  Herbs and Spices 
 
❏ Ginger 
Beans  ❏ Cilantro 
❏ Chickpeas  ❏ Parsley 
❏ Lentils  ❏ Cinnamon 
❏ Red beans  ❏ Clove 
❏ Black beans  ❏ Oregano 
❏ Pinto beans  ❏ Thyme 
❏ Cannellini beans  ❏ Nutmeg 
❏ Lima beans  ❏ Black pepper 
  ❏ Cayenne 

Grains  ❏ Mint 
 
❏ Oats 
❏ Brown rice  Animal Products 
❏ Quinoa  ❏ Organic Eggs 
❏ Spelt  ❏ Wild-caught Fatty fish: salmon, 
❏ Amaranth  mackerel and sardines. Other 
❏ Buckwheat  white fish like cod and sole is also 
❏ Millet  fine. 
❏ Teff  ❏ Organic Chicken 
❏ Sorghum  ❏ Organic Turkey 
   

Oils  Baking Flours 

❏ Avocado  ❏ Almond 

© Live Well Zone, LLC. 

 ❏ Coconut  ❏ Unrefined green Stevia leaves or 
❏ Garbanzo  powder 
❏ Brown rice   
❏ Buckwheat   
 

Raw Nuts and Seeds 

❏ Almonds 
❏ Walnuts 
❏ Macadamias 
❏ Cashews 
❏ Peanuts 
❏ Chia seeds 
❏ Flax seeds 
❏ Sesame seeds 
❏ Pumpkin seeds 
❏ Sunflower seeds 
 

Drinks 
❏ Water 
❏ Herbal teas 
❏ Green tea 
❏ Rooibos tea 
❏ Homemade smoothie 
❏ Homemade juice 
❏ Kombucha 
❏ Nut milks (almond, cashew, 
macadamia, coconut, hemp) 
 

Sweeteners 
❏ Raw honey 
❏ Maple syrup 
❏ Molasses 

© Live Well Zone, LLC.