Sample Menu: Hypothalamic Amenorrhea Treatment & Recovery

I’ve been getting asked by the girls in the HA Sisterhood what they should be eating during recovery to get in the recommended 2500-3000 calories a day. I felt giving a Sample Menu would be most helpful for those still struggling to figure out what to eat.

Although I do recommend tracking for the first few days to get a visual, after that I would encourage you to not track beyond that.Continuing to track your calories will only cause extra unnecessary stress that will keep you from moving forward in your journey.

I know the need to control is very strong during recovery, especially once you’ve gone all in, because you may be feeling uncomfortable in your body and a bit out of control. But I promise if you learn to let go, it will give you a sense of freedom that is so important to your success!

Below is a sample of what I ate during recovery {roughly 2500 calories a day}. To keep yourself from feeling the need to track what you’re eating, use this as a rule of thumb for each meal & snack: 1-2 Tbsp of Healthy Fats, 1 serving of Quality Protein, 1 serving of Fiber/Carb…Fruit & Veggies as desired.

My Sample Day of Eats

Day of Eats

6am Breakfast:

  • 1/2 cup rolled oats
  • 1/2 cup organic whole milk
  • 1/2 cup berries
  • 2 tbsp Almond Butter

10am Snack:

  • 1 scoop Protein Powder
  • 1 banana
  • 1 cup Almond Milk
  • 2 tbsp Almond Butter
  • 1 cup Spinach
  • Water & Ice

12pm Lunch:

  • 1-2 cups of Greens
  • Handful of Cherry Tomatoes
  • 1/2 cup Roasted Butternut Squash
  • 1/2 an Avocado
  • 6oz chopped Grilled Chicken Breast
  • Drizzle of Olive Oil & Balsamic Vinegar

3pm Snack:

  • Protein Bar
  • 1 cup of Pineapple
  • Chai Tea Latte with Almond Milk & Honey

6pm Dinner:

  • Baked Sweet Potato topped with 1 Tbsp of Coconut Butter & Cinnamon
  • Ground Turkey & Bell Peppers sauteed in olive oil & seasoning

8pm Dessert:

  • Whole Milk Ice Cream or
  • Homemade Brownies {Cup4Cup makes a great Gluten Free mix!}

I hope this helps those of you still struggling to fit it all in!



P.S. If you still find yourself struggling with your nutrition, make to get your copy of The 28 Day Meal Plan designed specifically for HA Recovery!