Protein Packed Shamrock Shake

I’ve always loved holidays, themes, and any excuse to make everyday life feel a little more festive. Whether it’s a seasonal drink, themed snacks, decorating the house, or trying a viral holiday treat, I’m absolutely the person who leans all the way in. But as I’ve focused more on fitness, hormone health, and building routines that actually make me feel good, I realized something: I didn’t want to give up the fun parts of holidays to stay consistent with my wellness goals.

Instead, I started finding ways to blend the two.

For me, wellness doesn’t mean skipping the themed drinks, seasonal foods, or cozy traditions I love. It means reimagining them in a way that still supports my body, adding protein to the fun recipes, choosing ingredients that support hormone balance, and building meals that keep my energy stable while still feeling festive.

Because the truth is, health routines stick a lot better when they’re enjoyable and a little playful.

So this space is where those two worlds meet: holiday fun and feel-good wellness. Because you shouldn’t have to choose between loving the holidays and loving how you feel in your body. Here, we’re doing both.

Ingredients and why I chose them:

🍍 Pineapple: 3-4 pieces frozen if possible

• Contains bromelain to support digestion and reduce inflammation

• Adds natural sweetness so you don’t need added sugar

🥬 Spinach: big handful

• Rich in iron and magnesium, which support energy and help reduce fatigue

• Great for hormone health and muscle recovery

🍌 Banana: 1/4 sliced

• Provides potassium to support hydration and muscle function

• Natural carbs help fuel workouts and keep blood sugar steady when paired with protein and fat

🥑 Avocado: 1/4 small haas

• Healthy fats that support hormone production and satiety

• Adds creaminess while helping stabilize blood sugar

🥤 Vanilla Protein Shake: 1/2 container, I used premiere protein

• Helps with muscle repair and recovery

• Keeps you full longer and balances the natural sugars from fruit

🍵 Matcha: 2 teaspoons with 1/4 cup of water

• Provides calm, sustained energy thanks to L-theanine + caffeine

• Rich in antioxidants that support metabolism and focus

💪 Creatine: 1 small scoop, I used StudioKSL

• Supports strength, muscle performance, and recovery

• Also linked to cognitive and energy benefits for women

✨ Collagen: 1 scoop, I used StudioKSL

• Supports skin, hair, nails, and joint health

• Adds extra protein to help with recovery

Best Phase: Follicular Phase

This phase happens right after your period, when estrogen starts rising and energy begins to increase.

Why this shake fits perfectly:

🍍 Pineapple + Banana (light carbs)

• Provide quick, clean energy as your body becomes more insulin sensitive

• Great for fueling workouts when energy is ramping up

🍵 Matcha

• Gentle caffeine supports the natural energy boost that happens in this phase

• L-theanine keeps energy smooth without jitters

🥬 Spinach

• Helps replenish iron and minerals lost during your period

🥤 Protein + Creatine + Collagen

• Supports muscle building and recovery, which is ideal since strength gains tend to respond well in the follicular phase

🥑 Avocado

• Healthy fats help keep the smoothie balanced and prevent a blood sugar spike

Thai Coconut Chicken Curry

Follicular phase fuel! Cooking up a lighter Thai coconut curry with lean protein + vibrant veggies to match my rising energy and mood!

10 oz diced dark meat chicken

½ cup white or Jasmin rice

1 bell pepper

1 small box coconut milk

1 lime

1 tbs curry powder

1 oz sweet Thai chili sauce

Why I paired the ingredients:

➡️Dark Meat Chicken:Higher in iron and zinc → supports blood health during and after menstruation

Contains healthy fats and more B vitamins → important for mood, energy, and hormone production

Provides complete protein to support muscle recovery and hormone synthesis

➡️Bell Peppers: Loaded with vitamin C → helps with iron absorption. Rich in antioxidants → fights inflammation. Fiber-rich → supports digestion and estrogen detox.

➡️Coconut Milk: High in healthy fats like lauric acid → supports hormone production. Has anti-inflammatory properties and may support blood sugar regulation.

➡️White Rice: Easily digestible carbs → supports energy.

Spicy Watermelon Mocktail

Follicular Phase (rising energy, post-period)

• Your body craves light, hydrating, fresh foods — this mocktail is full of water-rich fruits to keep you feeling energized and refreshed

• Natural sugars from fruit = fuel your workouts and rising metabolism

• The spicy kick (like jalapeño or cayenne) revs digestion and matches your increasing drive + mood

2 oz tart cherry juice instead of tequila to add in natural magnesium before bed

2 cups Seedless watermelon

1 oz Lime

2 slices of Jalapeño (more if you like it spicy)

1 tbs agave

Instead of crushed ice I used a few frozen strawberries for thickness and flavor

Goes perfectly with Taco Tuesday!

Lemon Alfredo Shrimp Protein Pasta

It’s the summer of lemons!

Ingredients (2–3 servings):

• 8 oz protein pasta (I used Barilla Protein+)

• 1/2 lb shrimp, peeled & deveined

• 1/2 tbsp avocado or olive oil

• 1/2 tsp garlic powder

• Salt, pepper, red chili flakes to taste - I used Morton’s Red Pepper Seasoning

• 1 cup Trader Joe’s Lemon Alfredo Sauce

• Optional add-ins:

  • 1 cup spinach or arugula (folded in at the end)

  • Zest of ½ lemon + squeeze of juice for extra brightness

  • 2 tbsp grated Parmesan

Directions:

1. Cook protein pasta according to package directions. Reserve 1/4 cup pasta water and drain.

2. While pasta cooks, heat avocado oil in a skillet over medium heat. Add shrimp, season with salt, pepper, and garlic powder. Sauté until pink and opaque (about 2–3 mins per side).

3. Reduce heat to low. Add cooked pasta, Lemon Alfredo sauce, and reserved pasta water. Stir to coat.

4. Optional: Fold in spinach or arugula until wilted.

5. Serve with extra lemon zest, Parmesan, and chili flakes if desired.

Why It’s Great for Cycle Syncing:

• Shrimp: Lean protein + zinc for hormone balance

• Protein pasta: Higher fiber & protein to support energy and blood sugar

• Lemon: Detox support + bright flavor for follicular phase

• Spinach (optional): Iron, folate & magnesium — great for ovulation phase glow

Sweet Chili Chicken

Was looking for a combo of ingredients I had on hand and would be good during my follicular phase (after my period)
➡️ chicken for protein needed after workouts
➡️ rice for carbs and energy
➡️ Brussel sprouts a cruciferous veggie that helps the liver process excess estrogen

For two servings:

10oz diced boneless skinless chicken

1oz sweet thai chili sauce

4tbs soy glaze (mixture of sesame oil, soy sauce)

1 cup of rice

6oz brussel sprouts

Cut and half brussel sprouts, put face down in air fryer - air fry, 8-10 minutes.

In a small pot, combine rice, 3⁄4 cup water, and a pinch of salt. Bring to a boil, then cover and reduce to a low simmer. Cook until rice is tender.

Heat a large drizzle of oil in a large pan over medium-high heat. Add chicken. Cook, stirring occasionally, until chicken is browned and cooked through, 4-6 minutes. Add 1⁄4 cup water, sweet soy glaze, and chili sauce to pan. Cook, stirring constantly, until sauce has thickened, 1-2 minutes.

Cottage Cheese Avocado Toast

🌱 Follicular Phase (Energy-Boosting & Light)

✔ Cottage Cheese – High in protein + probiotics, which support gut health & estrogen metabolism
✔ Avocado – Healthy fats that help with brain function & hormone production
✔ Whole-Grain Toast – Complex carbs for steady energy & muscle recovery

Add hemp seeds or arugula for extra nutrients perfetc during the follicular phase.