Sacred Grocery List for Perimenopause

Fill your kitchen with foods that honor your changing rhythm and nourish your divine body.

🌿 Hormone-Supportive Nourishment

• Avocados

• Extra virgin olive oil

• Chia seeds

• Flaxseeds (ground)

• Pumpkin seeds

• Sunflower seeds

• Sesame seeds (hulled or tahini)

• Tofu, tempeh, or edamame

• Lentils and chickpeas

🥦 Estrogen-Balancing Veggies

• Kale

• Broccoli

• Cauliflower

• Cabbage

• Brussels sprouts

🍠 Blood Sugar Balancers

• Sweet potatoes

• Quinoa

• Steel-cut oats

• Wild rice

• Berries (blueberries, raspberries, blackberries)

• Apples and pears

• Nut butters (almond, sunflower, cashew)

💪 Bone & Muscle Nourishment

• Sardines (with bones)

• Almonds

• Collard greens

• Spinach

• Greek yogurt (or plant-based alternatives)

• Eggs

• Salmon or mackerel

🌸 Herbal & Lunar Allies

• Maca powder

• Ashwagandha (tea, capsules, or powder)

• Turmeric

• Red raspberry leaf tea

• Nettle tea

• Chamomile tea

• Evening primrose oil

• Black cohosh tincture (if desired)

💧 Ritual Enhancers

• Cucumber, lemon, and mint (for infused water)

• Dark chocolate (70% or higher)

• Herbal broth (bone or veggie)

🌞 A Day of Nourishment: Aligned with the Waning Moon

This sample is ideal for the Waning Moon phase, when the body craves rest, release, and deeper grounding.

🌅 Morning (Gentle Energy & Warmth)

• Womb-Warming Elixir: Warm water with lemon, a dash of turmeric, and a sprinkle of cinnamon.

• Breakfast: Steel-cut oats with ground flaxseed, berries, almond butter, and a drizzle of honey. Herbal tea (nettle or raspberry leaf).

🌤 Midday (Centered Strength)

• Lunch: Quinoa bowl with roasted sweet potato, kale, chickpeas, tahini drizzle, and a sprinkle of pumpkin seeds.

• Drink: Infused water (cucumber + mint) or iced herbal tea.

🌘 Afternoon (Softening & Support)

• Snack: Apple slices with sunflower seed butter and a square of dark chocolate.

• Optional: Maca latte with plant milk.

🌑 Evening (Soothe + Slow Down)

• Dinner: Wild salmon with sautéed broccoli and cauliflower, and wild rice.

• Evening ritual: Chamomile or ashwagandha tea, journal reflections, and magnesium-rich Epsom salt bath.