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Endometriosis Meal List

Plant based • Targeted Hormone Support • 100% Soy-Free • 50% Veggie Plate Ratio • 15-Minute Prep

3 Core Anti-Inflammatory Endo Pillars

  1. 50% Non-Starchy Veggie Ratio: Cruciferous greens (collards, kale, cabbage, broccoli) contain indole-3-carbinol and insoluble fiber. These bind to excess circulating estrogen in the gut, helping your body excrete it naturally before it can trigger endometriosis flares.

  2. 100% Soy-Free Whole Legumes & Seeds: We replace soy/tofu with digestible whole legumes (black-eyed peas, chickpeas, white beans, lentils) and mineral-dense seeds (hemp, chia, pumpkin, flax) for clean plant protein without digestive distress.

  3. Anti-Inflammatory Fat & Spice Matrix: Cold-pressed extra virgin olive oil (EVOO), tahini, avocado, garlic, turmeric, and Cajun spices naturally inhibit inflammatory prostaglandins and ease pelvic cramping.


5-Day Meal Plan

DAY 1: Estrogen Clearance & Fiber Kickstart

Breakfast: Cajun Smashed Chickpea & Spinach Scramble

  • 50% Veggies: 2 large handfuls baby spinach & ½ cup diced cherry tomatoes.

  • 25% Protein & Carb: ½ cup canned chickpeas smashed with a fork, sautéed with turmeric, garlic powder, and salt-free Cajun spice in 1 tbsp extra virgin olive oil (EVOO).

  • ⚡ Prep Time: 8 minutes.

Lunch: Souliterranean Black-Eyed Pea & Kale Bowl

  • 50% Veggies: Massaged raw kale, sliced cucumber, and diced bell pepper.

  • 25% Protein: ½ cup canned black-eyed peas (rinsed).

  • 25% Carb: ½ cup pre-cooked sweet potato cubes.

  • Dressing: 1 tbsp EVOO, fresh lemon juice, and 1 tsp tahini drizzle.

  • ⚡ Prep Time: 10 minutes.

Dinner: Garlic Collard Greens & Chickpeas over Quinoa

  • 50% Veggies: Pre-washed bagged collard greens quick-sautéed in EVOO and minced garlic.

  • 25% Protein: ½ cup canned chickpeas.

  • 25% Carb: ½ cup 90-second microwaved quinoa.

  • Flavor: Smoked paprika, sea salt, and a splash of apple cider vinegar.

  • ⚡ Prep Time: 12 minutes.

Snack: Fresh blueberries with raw pumpkin seeds and walnuts.


DAY 2: Deep Gut Comfort & Digestion Support

  • Breakfast: Golden Sweet Potato & Flax Oatmeal

    • Rolled oats cooked in almond milk with mashed baked sweet potato, turmeric, cinnamon, ground flaxseeds, topped with a giant fold-in of fresh baby spinach at the end and chopped walnuts.

    • ⚡ Prep Time: 10 minutes.

  • Lunch: Leftover Garlic Collards over Raw Cabbage

    • 50% Veggies: Reheated Day 1 collards & chickpeas served over a bed of finely shredded raw green cabbage for crunch and liver-detox support.

    • ⚡ Prep Time: 5 minutes.

  • Dinner: 15-Minute Stewed Okra, Tomatoes & Lentils

    • 50% Veggies: Frozen sliced okra and canned diced fire-roasted tomatoes simmered with minced garlic and Cajun herbs.

    • 25% Protein: ½ cup canned brown lentils.

    • 25% Carb: ½ cup brown rice.

    • ⚡ Prep Time: 15 minutes. (Okra’s natural mucilage soothes gut inflammation).

  • Snack: Sliced apple drizzled with almond butter and ground cinnamon.

DAY 3: Anti-Inflammatory Antioxidant Focus

  • Breakfast: Golden Berry & Greens Power Smoothie Bowl

    • Blend thick: frozen dark berries, 2 cups baby spinach, 2 tbsp hemp seeds, 1 tbsp chia seeds, fresh ginger, turmeric, and almond milk. Top with raw pumpkin seeds and walnuts.

    • ⚡ Prep Time: 7 minutes.

  • Lunch: Warm Okra & Lentil Stew over Crisp Greens

    • Reheated Okra, Tomato & Lentil Stew poured hot over a deep bowl of crisp chopped romaine lettuce or kale.

    • ⚡ Prep Time: 5 minutes.

  • Dinner: Cajun Sheet-Pan / Air-Fryer Cauliflower & Black Bean Hash

    • 50% Veggies: Cauliflower florets and bell pepper strips tossed in EVOO and Cajun seasoning.

    • 25% Protein: ½ cup canned black beans.

    • 25% Carb: Roasted sweet potato cubes.

    • Fat: Topped with ¼ sliced avocado and fresh lime juice.

    • ⚡ Prep Time: 15 minutes.

  • Snack: Carrot and cucumber sticks with 3 tbsp roasted red pepper hummus.

DAY 4: Mediterranean Herb & Seed Renewal

  • Breakfast: Sweet Potato Toast with Avocado & Hemp Seeds

    • Pre-baked sweet potato planks toasted until warm, topped with smashed avocado, 1 tbsp hemp seeds, red pepper flakes, sea salt, and a side of cherry tomatoes.

    • ⚡ Prep Time: 10 minutes.

  • Lunch: Mediterranean White Bean & Quinoa Rainbow Salad

    • 50% Veggies: Chopped cucumber, cherry tomatoes, bell pepper, red onion, and fresh parsley.

    • 25% Protein: ½ cup white cannellini beans.

    • 25% Carb: ½ cup cold cooked quinoa.

    • Dressing: EVOO, lemon juice, dried oregano, sea salt.

    • ⚡ Prep Time: 10 minutes.

  • Dinner: Garlic White Bean, Tomato & Collard Soup

    • 50% Veggies: Bagged chopped collards and diced tomatoes simmered in low-sodium vegetable broth with garlic.

    • 25% Protein: White cannellini beans (mash half with a fork for instant creaminess).

    • 25% Carb: Served with 1 slice of whole-grain or gluten-free sourdough toast.

    • ⚡ Prep Time: 14 minutes.

  • Snack: Raw walnuts and 1 square of 70%+ dark chocolate.

DAY 5: Complete Hormonal Balance Power Bowl

  • Breakfast: Savory Cannellini Bean & Kale Skillet

    • White cannellini beans smashed in a hot pan with turmeric, black pepper, diced bell peppers, and 2 cups chopped kale sautéed in EVOO until wilted.

    • ⚡ Prep Time: 8 minutes.

  • Lunch: Leftover White Bean & Collard Soup

    • Reheated soup served alongside a fresh cucumber and tomato salad.

    • ⚡ Prep Time: 5 minutes.

  • Dinner: Souliterranean Veggie & Chickpea Power Bowl

    • 50% Veggies: Warm sautéed shredded cabbage & steamed broccoli florets.

    • 25% Protein: Crispy garlic chickpeas sautéed in EVOO.

    • 25% Carb: 90-second brown rice.

    • Dressing: Creamy lemon-tahini dressing and hemp seeds.

    • ⚡ Prep Time: 12 minutes.

  • Snack: Roasted spiced chickpeas or pumpkin seeds.




Need more variety or custom options? Build your own 15-minute endometriosis-friendly meal:

1. Veggies (50% Plate)

2. Soy-Free Protein (25%)

3. Complex Carb (25%)

4. Fat & Cajun Flavor

• Bagged Chopped Collards


• Bagged Chopped Kale


• Baby Spinach


• Shredded Green/Red Cabbage


• Frozen Sliced Okra


• Sliced Bell Peppers & Onions


• Diced Cucumbers & Tomatoes


• Broccoli or Cauliflower

• Canned Black-Eyed Peas


• Canned Chickpeas


• Canned White Cannellini Beans


• Canned Brown Lentils


• Canned Black Beans


• Hemp & Chia Seeds

• Roasted Sweet Potatoes


• 90-Sec Quinoa Pouches


• 90-Sec Brown Rice


• GF/Whole Sourdough


• Rolled Oats

• Cold-Pressed EVOO


• Sesame Tahini


• Sliced Avocado


• Salt-Free Cajun Spice


• Turmeric & Garlic Powder


• Lemon Juice & ACV


Grocery Shopping List

🥦 Fresh Produce Aisle

  • 2 bags pre-washed chopped collard greens

  • 2 bags pre-washed chopped kale

  • 1 large tub baby spinach

  • 1 head green or red cabbage (shredded)

  • 2 large sweet potatoes

  • 3 bell peppers (red, yellow, orange)

  • 2 English cucumbers

  • 2 pints cherry tomatoes

  • 2 avocados

  • Fresh lemons & fresh parsley

🥫 Canned & Pantry Staples

  • 3 cans (15 oz) chickpeas

  • 2 cans (15 oz) black-eyed peas

  • 2 cans (15 oz) white cannellini beans

  • 1 can (15 oz) black beans

  • 2 cans (15 oz) cooked brown lentils

  • 2 cans (14 oz) fire-roasted diced tomatoes

  • 1 carton (32 oz) low-sodium vegetable broth

  • 1 jar roasted red pepper hummus

  • 1 jar sesame tahini

🌾 Grains & Starches

  • 1 container rolled oats

  • 3 pouches 90-second pre-cooked quinoa

  • 3 pouches 90-second pre-cooked brown rice

  • 1 loaf Whole Grain or Gluten-Free sourdough

🌻 Seeds, Oils & Spices

  • Extra virgin olive oil (EVOO)

  • Hemp seeds & chia seeds

  • Ground flaxseeds & raw walnuts

  • Raw pumpkin seeds (pepitas)

  • Almond butter

  • Spices: Salt-free Cajun/Creole seasoning, turmeric, smoked paprika, garlic powder, cinnamon, oregano

❄️ Frozen Section

  • 2 bags frozen sliced okra

  • 1 bag frozen dark berries (blueberries/blackberries)

  • 1 bag frozen cauliflower florets


Weekly Batch Prep Strategy

  1. Sweet Potato Roasting (20 Mins): Slice sweet potatoes into rounds or cubes and bake at 400°F (or air-fry for 12 mins). Store in a glass container for instant assembly.

  2. Bean Rinsing: Open and rinse 1 can of chickpeas and 1 can of black-eyed peas; keep in sealed containers in the fridge so they are ready to toss into pans or salads in 5 seconds.

  3. House Tahini Dressing: Whisk 3 tbsp tahini, 2 tbsp EVOO, 2 tbsp lemon juice, 1 tbsp water, garlic powder, and a pinch of salt. Store in a jar for instant salads and grain bowl toppings.

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