Meal Plans


Reclaim Nutritional Support Planner

Created by Aeryon Wellness

Reclaim Vegan Nutritional Support Planner

Created by Aeryon Wellness
What is Estrogen?

Estrogen tends to get a bad rap but we need to remember that it is an essential hormone.


Why do we need estrogen?


Estrogen is vital to reproductive development and function, but it is also involved in the regulation of periods, stimulating mood and libido, and supporting the health of the heart, blood vessels, bones, skin, hair, and the brain.


Now, we want estrogen in the right amount, not too much and not too little.


Estrogen dominance is a common term thrown around these days which means you have too much estrogen circulating in the body relative to progesterone.


This can cause bloating, heavy periods, acne, headaches, PMS, breast tenderness, weight gain, anxiety, mood swings, hair loss, and insomnia.


Too much estrogen can result from exposure to toxins and chemicals, stress and excess cortisol, anovulation, excess weight especially abdominal fat, poor diet, conventional animal products, dysbiosis and decreased eliminatory function (liver and bowels).

Holistic tips for PMS
  • Support your gut health! The gut is the center of our health and impacts our bodies ability to detoxify excess hormones, keep inflammation in check, and reduce PMS symptoms. Eating a variety of plant foods such as starchy vegetables, leafy greens, and fermented foods while avoiding processed foods, added sugars, and alcohol will help to feed your microbiome and keep your gut happy!
  • Move your body with low impact and gentle exercise such as walking, pilates, yoga, or stretching. This will help to stabilize cortisol levels while promoting blood circulation which can help to reduce cramps and boost mood.
  • Include healthy anti-inflammatory omega 3 fats that work at reducing inflammatory prostaglandins, which can promote symptoms like menstrual cramps. Omega 3 food sources include wild salmon, trout, sardines, oysters, herring, flaxseeds, chia seeds, and walnuts.
  • Manage your stress through mindfulness activities like meditation, breathwork, nature therapy, or yoga. Excess cortisol can throw off our hormones by interfering with ovulation and progesterone production and make PMS symptoms worse.
  • Make sure you’re having a bowel movement every day in order to move any excess estrogen out of the body. If you’re struggling with constipation you can start with increasing your water and fibre intake as well as regularly moving your body throughout the day.
Holistic tips for irregular periods
  • Make sure you are eating enough! Skipping meals, dieting or undereating can interfere with the production of sex hormones and result in missing periods.
  • Keep your blood sugar balanced with regular meals containing healthy fats, protein, and complex carbohydrates and avoid added sugars in your diet.
  • Don’t go too hard on the workouts! Extreme exercise can cause alterations in stress and thyroid hormones, impacting ovulation and regular menstruation.
  • Check for nutrient deficiencies like magnesium, B vitamins, zinc, vitamin C, and vitamin D which can impact menstruation. Ensure you are eating a nutritious well-rounded diet and supplement with vitamins and minerals where needed.
  • Drop your stress by regularly engaging in relaxing activities and taking time for self care. Stress is not a friend to your hormones!
  • Go to bed earlier to support your circadian rhythm. Our 24 hour clock has a direct influence on hormones and getting to bed at a reasonable hour while prioritizing enough time for quality sleep is a must for establishing hormonal balance.
Hormonal Supportive Workout Ideas
  • Take a walk outside for 20 minutes four to five days a week
  • If you’re up for it, go all out with weight training, HIIT, and cardio during your follicular and ovulation phase
  • Take a rest day between your workout days
  • Choose bodyweight strength training, hiking or pilates in your luteal phase
  • Opt for restorative movement such as walking, stretching, or yoga during your bleed
10 days of powerful affirmations

Day 1


  • Today is a new day.
  • It holds possibilities and potential.
  • It is mine to create.
  • What happened yesterday is the past.
  • I let it go.
  • I have the ability to overcome whatever life brings me.
  • I am luminous.
  • I am blessed.
  • I am grateful for who I am.
  • I love my body.
  • I shall focus on the good in my life.
  • I am now creating my life exactly how I want.


Day 2


  • Today I am full of energy.
  • I feel empowered and in control.
  • I can handle whatever life brings me.
  • I trust my instincts.
  • I follow my intuition.
  • I let go of what no longer serves me.
  • I stand in gratitude.
  • I am exactly where I am supposed to be.
  • I am happy and blessed.
  • I love myself.


Day 3


  • I trust myself.
  • I trust my body.
  • I listen to my intuition.
  • I am on the right path.
  • I am loved.
  • My heart is open.
  • My intentions are pure.
  • I am not scared.
  • My inner self always knows what to do.
  • All is well and I am safe.


Day 4


  • I am Brave.
  • I am Smart.
  • I am Strong.
  • I am Beautiful.
  • I am one of a kind.
  • I am a gift.
  • I am a blessing.
  • I am a piece of the Universe.


Day 5


  • I welcome this new day ahead of me.
  • My heart and mind are open to the endless possibilities .
  • I am filled with gratitude.
  • I am in balance.
  • I am at peace.
  • I release all doubts and insecurities.
  • I choose to act with love.
  • I am whole and complete.
  • I am here for a reason.
  • Today is a wonderful day.


Day 6


  • I am worthy of my dreams.
  • I have the ability to overcome the challenges life presents me.
  • I release the drama of my past.
  • I am stepping into a powerful future.
  • I am confident and courageous.
  • I am grateful.
  • I am blessed.
  • I am strong.
  • I am loved.
  • I am enough.
  • I am in charge of how I feel and today I choose joy.
  • I am in charge of how I view my body and today I choose acceptance.
  • This is my story.
  • There will never be another just like me.


Day 7


  • My body is strong
  • And I am healthy.
  • My body is a gift.
  • And I am proud of my journey.
  • My body supports me
  • And I am thankful.
  • I eat for energy and health.
  • I listen to what my body needs.
  • Food is my fuel and not the enemy.
  • My purpose in life is not to loose weight.
  • My purpose in life is to fall in love with myself each and everyday.


Day 8


  • Today I choose to love with an expanded heart.
  • I will act and communicate with kindness.
  • I choose to be thankful for all I have.
  • I am exactly where I am supposed to be.
  • I trust in the timing of my life.
  • The Universe always supports and guides me.
  • I will always have enough.
  • Each day I have the opportunity to step fully into who I am destined to be.
  • I am open.
  • I am ready.
  • I am blessed.


Day 9


  • Today is Your Day.
  • This day will only ever happen once.
  • There will be no do-overs.
  • So Forgive.
  • Create.
  • Dance.
  • Inspire.
  • Hope.
  • Laugh.
  • Dream.
  • Love.
  • Make a difference.
  • Kiss her.
  • Tell him how you feel.
  • Inhale that sweet air deep into your lungs.
  • Feel your heartbeat.
  • Step forth into your life.
  • Today is your day.


Day 10


  • I am worthy of my dreams.
  • I have the ability to overcome the challenges life presents me.
  • I release the drama of my past.
  • I am stepping into a powerful future.
  • I am confident and courageous.
  • I am grateful.
  • I am blessed.
  • I am strong.
  • I am loved.
  • I am enough.
  • I am in charge of how I feel and today I choose joy.
  • I am in charge of how I view my body and today I choose acceptance.
  • I am in charge.
  • This is my story.
  • There will never be another just like me.

Syncing your diet & lifestyle to your cycle phase

The best way to achieve a healthy hormone balance is by adopting a diet and lifestyle that is supportive of your hormones. This represents the foundation of healthy hormones and overall health in general.

Did you know that your needs change depending on where you are in your cycle? Find out below how you can best support your hormones throughout the month:

Follicular phase



Focus on lighter foods such as raw fruits and vegetables, if you can handle them. Healthy fats improve ovulation and cervical mucus while fermented foods help to support healthy estrogen levels.


Legumes: black-eyed peas, green lentils, lima beans, mung beans, split peas
Vegetables: artichoke, broccoli, carrot, lettuce, parsley, peas, zucchini
Fermented foods: tempeh, sauerkraut, kefir, miso, natto, kimchi
Fruits: avocado, grapefruit, lemon, lime, orange, plum, pomegranate, cherry, rhubarb
Grains: barley, oat, rye, wheat




  • Cardio
  • Dance
  • Hiking
  • Biking
Ovulation Phase (typically around day 14)


Focus on plenty of fiber-rich and cruciferous vegetables to eliminate excess estrogen from the bowels. Brightly colored fruits and vegetables provide important antioxidants for healthy egg quality.

Vegetables: asparagus, bell peppers, Brussels sprouts, chicory, chard, dandelion, eggplant, endive, spinach

Fruits: apricot, cantaloupe, coconut, fig, guava, berries, tomato

Legumes: lentils

Grains: amaranth, quinoa, corn


  • Weight lifting
  • HIIT
  • Cycling
  • Bootcamp
  • Kickboxing
  • Cardio
Luteal phase

Focus on foods rich in nutrients specifically the B vitamins, calcium, magnesium, and vitamin C to boost progesterone, flush out excess estrogen, and reduce fluid retention and PMS symptoms. Fermented foods and root veggies will help you to curb sugar cravings, especially in the evening.


Fruits: apples, dates, peach, pear, raisin, orange, kiwi


Legumes: chickpeas, navy beans


Grains: millet, brown rice, quinoa, buckwheat


Nuts & Seeds: almonds, pumpkin seeds, sesame seeds


Vegetables: cabbage, cauliflower, celery, collard, cucumber, garlic, ginger, leek, onion, parsnip, pumpkin, radish, squash, sweet potato, dark leafy greens




  • Brisk walk
  • Trail runs
  • Pilates
  • Higher intensity yoga
  • Swims
  • Easy bike rides
Menstrual phase

Focus on low glycemic and mineral-rich foods to reduce PMS and replenish restorative nutrients lost with bleeding.


Grains: wild rice, buckwheat


Fruits: berries, grapes, cranberries, watermelon, cacao, avocado


Legumes: kidney beans, adzuki beans


Vegetables: beets, kale, mushrooms, dark leafy greens, sea vegetables


Nuts & Seeds: sesame seeds, almonds, cashews


Animal protein: seafood, beef, lamb




  • Restorative yoga
  • Pilates
  • Walking
  • Barre
  • Stretching
  • Light cardio

Reclaim diet & lifestyle tips

  • Include healthy fats at each meal to stabilize blood sugar and support healthy hormone production. Examples: avocado, nuts, seeds, coconut, wild fatty fish, olives…
  • Prioritize stress management by incorporating relaxing routines during your day, especially upon waking and before bed. These could include meditation, deep breathing, bath, music, coloring, stretching, yoga…
  • Keep your meals balanced with healthy fats, quality protein, and complex carbohydrates included at breakfast, lunch, and dinner. And don’t skip meals!
  • Avoid caffeine, alcohol, and sugar which can cause a lot of stress on the endocrine system resulting in symptoms such as fatigue, PMS, cravings, and stubborn weight gain.
  • Take care of your gut by including plenty of fruits and vegetables and fermented foods in your diet.
  • Add 1-2 Reclaïm to your daily supplement routine for added support.


What’s included in Reclaim?

Calcium D-glucarate: Calcium D-glucarate decrease’s the body’s levels of the hormone estrogen, thus strengthening the defence against hormone-dependent cancers, such as breast and prostate cancers. Calcium D-glucarate also supports the liver in removing toxins from the body and decreasing LDL cholesterol.


Green Tea Extract: Green Tea Extract can promote weight loss, blood sugar regulation, disease prevention and exercise recovery. It can also help keep skin and liver healthy, reduce blood fat levels, regulate blood pressure and improve brain health.


Broccoli Sulforaphane Extract: Broccoli Sulforaphane has been found to be a very powerful antioxidant, antimicrobial, anticancer, anti-aging, neuroprotective agent. Studies also show this to be a very promising chemo-preventive agent against not only a variety of cancers but also against cardiovascular and neurodegenerative diseases and diabetes.


Diindolylmethane: DIM may help to prevent breast, uterine, and colorectal cancer. It is also used to prevent and treat premenstrual syndrome (PMS), breast pain and assist in weight loss.


Resveratrol: Resveratrol is a very unique estrogen modulator and has similar effects as the ingredient DIM. It balances estrogen levels based on the body’s needs. In some situations it acts as a phytoestrogen and encourages estrogen synthesis and in other situations it can block estrogen production.


Lion’s Mane: Lions Mane reduce anxiety and depression, help repair nerve damage and may protect against dementia. Lions Mane also has strong anti-inflammatory, antioxidant and immune-boosting abilities and been shown to lower the risk of heart disease, cancer, ulcers and diabetes.


Turmeric: Turmeric is a superfood with potent anti-inflammatory and antioxidant properties.


Chastetree: Chastetree supports the pituitary gland to reduce levels of follicle-stimulating hormone and increase luteinizing hormone, and thus reduces estrogen and increases progesterone levels – both of which are necessary for your body to ovulate, for regular menstrual cycles, and to avoid symptoms of hormonal imbalance. It is added to relieve digestive disturbances and menstrual cramps that are a result of hormones released during menstruation.


White Yam: White yam benefits conditions such as premenstrual syndrome (PMS), hot flashes, menstrual cramps, vaginal dryness, low libido, and osteoporosis.


Vitamins B6: B6 supports protein and glucose metabolism plus the manufacture of hemoglobin. In addition, Vitamin B6 is also involved in keeping the lymph nodes, thymus and spleen healthy.


Astragalus: Astragalus is an immune-boosting, anti-aging and anti-inflammatory herb. It is also used against heart disease, diabetes and other conditions.


Zinc: Zinc regulates the immune function, effects learning and memory, treats the common cold, is responsible for wound healing and decreases risk of age-related chronic disease.

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