Summer is one of my favourite times to feel light, fresh, and energized — and what we eat plays such a huge role in that. I always tell my clients that food is information, especially for hormones. Here’s a little peek into what a typical summer day of eating looks like for me — gluten-free, grain-free (especially at night), and full of delicious hormone-balancing nutrients.

🍓 Breakfast: Strawberry Banana Protein Smoothie

I start my mornings with this light but protein-rich smoothie that keeps my blood sugar steady and cravings away. It’s quick, hydrating, and great for digestion.

Ingredients:

• 1 cup unsweetened almond milk
• ½ frozen banana
• ½ cup frozen organic strawberries
• 1 scoop of clean protein powder (20–25g of protein)
• 1 scoop of collagen – I use Organika collagen (you can use discount code JOEY25)
• 1 tbsp chia or flaxseed
• Handful of spinach (you won’t taste it!)
• Ice and water to desired consistency

💡 Why it works: This smoothie is packed with fiber, protein, and antioxidants. Collagen supports skin and joints, especially during midlife when natural collagen production dips.

🥙 Lunch: Protein-Packed Gluten-Free Wrap

Lunch is simple, satisfying, and always includes clean protein + healthy fats to support blood sugar balance.

What’s inside:

• 1 gluten-free wrap (I love a cassava or almond flour-based one – i.e. La Tortilla Factory wrap)
• 2 hard-boiled eggs or sliced turkey or tuna*
• Handful of arugula or spinach
• Sliced cucumber
• Slices of tomato or pickles
• ¼ avocado or 1 tbsp avocado oil mayo

Note: I only use tuna once a week, and when I do, I choose low-mercury options like skipjack or pole-and-line caught brands.

💡 Why it works: Balanced protein, healthy fats, and fiber help support estrogen detox and stable energy all afternoon.

🍫 Afternoon Snack: Chocolate Collagen Energy Balls

These feel like a treat but are packed with protein, fiber, and hormone-friendly fats. Plus, they’re perfect for on-the-go summer days.

Chocolate Collagen Energy Balls Recipe (Makes ~10 balls):

• 1 cup almond flour
• 2 tbsp unsweetened cocoa powder
• 1 scoop chocolate collagen powder (or vanilla works too!)
• 2 tbsp nut butter (almond or cashew)
• 1 tbsp coconut oil
• 1 tbsp maple syrup or 3 chopped dates
• Pinch of sea salt
• 1–2 tbsp water if mixture is too dry

Instructions:

1. Mix all ingredients in a bowl until dough-like.
2. Roll into small balls and store in the fridge for up to a week.
3. Optional: Roll in shredded coconut for added texture.

💡 Why it works: These bites satisfy sweet cravings without the blood sugar crash.

🍢 Dinner: Grilled Chicken Skewers + Summer Salad

Dinner is always grain-free and focused on protein and color — simple, delicious, and perfect for the BBQ!

Grilled Chicken Skewers:

• Cubed chicken breast
• Olive oil, lemon juice, garlic, oregano, sea salt
• Optional: bell peppers, zucchini, or red onion on skewers

Summer Salad on the Side:

• Mixed greens
• Cucumber, cherry tomatoes, radish
• ¼ avocado
• 2 tbsp of goats cheese if desired
• 1-2 tbsp of toasted pine nuts or slivered almonds
• Olive oil + balsamic or lemon dressing

Click here for one of my favourite apple cider vinegar salad dressing.

💡 Need variety? You can swap the chicken for grilled salmon, turkey burgers (no bun), or a lentil-based veggie patty for a meatless night.

A Note on Balance

This isn’t about being perfect — it’s about feeling your best. Every one of these meals is crafted to support:
✔️ Blood sugar regulation
✔️ Hormone detox pathways
✔️ Gut health
✔️ Reduced inflammation

📥 Want More?

🚀 The Shulman Solution – 28 Day Metabolism Fix
Second Round Waitlist Now Open!

Seats are limited — join the waitlist today for special early pricing.
Results from the first round were absolutely amazing! Don’t miss your chance to feel energized, lose stubborn weight, and reboot your metabolism.

👉 Join the waitlist now!