Endometriosis Meal Plan

Endometriosis is a chronic inflammatory condition where tissue similar to the lining of the uterus grows outside of it - often affecting the pelvic cavity, fallopian tubes, ovaries, and bowels. It can lead to chronic pain, heavy periods, fatigue, bloating, and fertility challenges. While there is no single “fix,” food is one of the most powerful tools to help manage symptoms, reduce inflammation, and support hormonal health.

At Hormone Health Studio, we approach endometriosis with a three-step process:

• Support healthy oestrogen metabolism because excess oestrogen can fuel endo growth. Healthy oestrogen metabolism starts with the liver, where oestrogen is conjugated, and finishes with the gut, where it’s eliminated via the stool.
• Reduce inflammation because inflammation drives both symptoms and disease progression.
• Support the body systemically because we know that people living with endo can have trouble with their energy, stress levels, mood, sleep, and, ultimately, their quality of life.

This meal plan has been carefully curated by our Naturopaths to support the key foundations of endometriosis care and it provides a solid starting point. It’s flexible and can be easily adjusted to suit your needs, whether you’re cooking for one or feeding the whole family.

You’ll also find specific product recommendations on page 5 to make meal prep even easier. If deeper support is needed, the plan can be adapted further - for example, by increasing fibre to enhance oestrogen clearance (since low fibre can lead to reabsorption of oestrogen in the gut), or by reducing high-histamine foods, which may help minimise pain, bloating, and flares in those with histamine intolerance.

We’ve included nutritional breakdowns for each recipe to give you insight into the balance of protein, carbohydrates, fats, and fibre. But as always, this isn’t about perfection or calorie counting - it’s about nourishment, consistency, and working with your body.

Once purchased, simply download and start cooking!