HORMONES
Body reset diet smoothie recipes that taste delicious and are able to help keep your hormones in check the entire month.
Body Reset Diet Smoothie Recipes to Support Your Hormones All Month Long
September 5, 2025
Sis, you know how I feel about unbalanced hormones. We all experience them at least once in our lives, and we need to remember that our hormones aren’t just background noise. They run the show when it comes to your mood, energy, and even how your body uses food. The truth? Your needs change throughout the month, but most of us are stuck on the same menu 24/7. That’s like wearing a winter coat in July, wrong season, wrong fit.
I’m a working mama (I mean one day off a month type working mama), and most mornings feel like a win if I manage to make an omelet on my way out the door! Now, you all know I recommend protein-heavy first meals for hormone health, and that I absolutely love blending up my own “body reset diet smoothie recipes” that are focused on hormone balance and overall health! So, this is your invitation to blend smarter.
Breakdown of Smoothies
So, I decided to break these smoothies into the monthly phases we all experience (period, follicular phase, ovulation, and luteal phase). Yes, tailoring smoothie recipes to each phase of your cycle so you can fuel your body with exactly what it’s asking for. Four phases, four smoothies, each one designed to support hormone balance, boost energy, and help you feel amazing all month long. These are perfect for snacks during your cycle!
Your Period (Days 1–6) — The Iron Recharge Smoothie
This is not the week you’re volunteering to host brunch or run a marathon. Your body is busy doing the very important work of shedding your uterine lining, and that takes energy. This is when iron levels can drop, cramps can kick in, and your mood might swing just a little. The goal here is to replenish, restore, and comfort your body so you can feel supported instead of depleted.
Ingredients:
- 1 cup spinach (iron-rich, gentle on digestion)
- ½ cup cooked beets (boosts blood flow)
- 1 frozen banana (potassium for cramps)
- 1 cup unsweetened almond milk
- 1 Tbsp cacao powder (magnesium for relaxation)
- 1 Tbsp almond butter (healthy fats to keep you full)
Directions: Blend until smooth. Sip slowly, maybe while curled up with a heating pad and a good Netflix binge.
Follicular Phase (Days 7–14) — The Fresh Start Smoothie
Your period is over, estrogen is rising, and your brain is buzzing with possibility. You might notice you’re in a better mood, your skin looks brighter, and your energy is picking up. This is the perfect time to focus on fresh, vibrant foods that help your body build and renew. Think of it as giving your system a clean slate and a gentle push toward your next big goal.
Ingredients:
- 1 cup kale or baby spinach (vitamin K and folate for cell renewal)
- ½ cup pineapple (digestive enzymes for a happy gut)
- ½ cup mango (vitamin C for collagen and skin glow)
- 1 Tbsp chia seeds (omega-3s for hormone support)
- 1 scoop plant-based vanilla protein powder
- 1 cup coconut water (hydration and electrolytes)
Directions: Blend until silky smooth. This one is your green goddess in a glass, perfect for post-workout or pre-goal-crushing.
Ovulation (Day 14-ish) — The Glow & Go Smoothie
This is your spotlight moment. During ovulation, your body is biologically primed to be at its best. High energy, glowing skin, boosted mood, and even a little extra flirtiness. This is a time for hydration and nutrient density to keep you feeling like the star you are. Bright, colorful, water-rich foods will keep you cool, refreshed, and ready to tackle anything from a big meeting to date night.
Ingredients:
- 1 cup cucumber (hydrating + skin-loving silica)
- 1 cup watermelon (electrolytes + vitamin C)
- ½ cup strawberries (antioxidants for cell protection)
- 1 Tbsp ground flax seeds (supports estrogen metabolism)
- 1 cup unsweetened coconut milk
- Juice of ½ lime (fresh, bright flavor + vitamin C)
Directions: Blend, pour over ice, and enjoy while you’re out here living your best life.
Luteal Phase (Days 15–28) — The PMS Soother Smoothie
Your body is shifting into progesterone dominance, which can mean bloating, cravings, and a touch of moodiness. You might feel like baking cookies and canceling plans, and honestly, that’s okay. The key here is to feed your body with grounding, nutrient-rich foods that keep your blood sugar stable and your mood supported. This is your chance to be extra gentle with yourself, both in the kitchen and in life.
Ingredients:
- 1 small baked sweet potato, cooled (complex carbs for steady energy)
- 1 frozen banana (creamy texture + potassium)
- 1 cup oat milk (comforting + hormone-friendly)
- 1 Tbsp walnut butter (omega-3s for mood support)
- 1 tsp cinnamon (balances blood sugar)
- 1 scoop collagen powder (skin + joint support)
Directions: Blend until thick and creamy. This one is basically a hug in smoothie form.
I hope these hormone-friendly smoothies give you a delicious way to support your body through every phase of your cycle, sis. Now, I want to hear from you! Do you have a go-to smoothie recipe that helps keep your hormones balanced or boosts your energy? Send it my way. I’m always on the lookout for new favorites to try and share with our community. Let’s blend, sip, and thrive together!
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