21 Day Cortisol-Reducing Diet Plan | Cortisol Detox Plan

What is Cortisol and What Does It Do?

Cortisol is often called a “stress hormone” released by the adrenal glands in response to stress.

A little cortisol is good for you, it helps you wake up in the morning, gives you energy to tackle challenges, and even helps regulate your blood sugar, metabolism, and inflammation.

But here’s the kicker, when you’re constantly stressed, your body keeps pumping out cortisol, and that’s when things can go haywire.

High cortisol levels can lead to all sorts of not-so-fun stuff like weight gain (especially around your belly often called cortisol belly), mood swings, trouble sleeping, and even weakened immunity. Yikes!

That’s where this cortisol reduction diet comes in. By focusing on foods that lower cortisol and avoiding cortisol triggering foods, we can help our bodies find balance and reduce those pesky stress levels.

In this article, we’ll provide you with a 21 day cortisol-reducing diet plan that will help you feel more relaxed, energized, and healthier overall.

We shall also explore how cortisol affects your body, exercise tips, and supplements to reduce cortisol levels effectively.

Foods That Lower Cortisol

Before we jump into the meal plan, let’s talk about some cortisol-lowering superstars that you’ll be seeing a lot of:

• Dark leafy greens (spinach, kale, Swiss chard)
• Fatty fish (salmon, mackerel, sardines)
• Berries (blueberries, strawberries, blackberries)
• Nuts and seeds (especially pumpkin seeds and almonds)
• Avocados
• Dark chocolate (70% cocoa or higher)
• Green tea
• Garlic
• Probiotics (yogurt, kefir, kimchi)
• Whole grains (oats, quinoa, brown rice)

Cortisol Triggering Foods to Avoid

On the flip side, here are some foods that can spike your cortisol levels:

• Refined sugars and simple carbs
• Excessive caffeine
• Alcohol
• Processed foods
• High-sodium foods
• Artificial sweeteners

21-Day Cortisol-Reducing Diet Plan (Cortisol Detox Meal Plan)

This 21 day cortisol detox diet plan is packed with anti-inflammatory, nutrient-rich foods scientifically proven to help lower cortisol levels.

Week 1: Laying the Foundation

Day 1

Breakfast:

• Green Smoothie: Blend spinach, banana, almond milk, and chia seeds until smooth. (1 cup spinach, 1 banana, 1 cup almond milk, 1 tbsp chia seeds)

Lunch:

• Grilled Salmon Salad: Grill salmon, then place on mixed greens with sliced avocado. Drizzle with olive oil. (4 oz salmon, 2 cups mixed greens, 1/2 avocado, 1 tbsp olive oil)

Dinner:

• Quinoa Stir-Fry: Stir-fry tofu and mixed vegetables in olive oil, then add cooked quinoa. (1/2 cup quinoa, 1 cup mixed vegetables, 4 oz tofu, 1 tbsp olive oil)

Snacks:

• Dark Chocolate and Almonds: Enjoy a square of dark chocolate and a handful of almonds. (1 oz dark chocolate, 1 oz almonds)
• Cucumber Sticks with Hummus: Dip cucumber slices into hummus. (1 cup cucumber, 1/4 cup hummus)

Day 2

Breakfast:

• Overnight Oats: Combine oats, almond milk, berries, and pumpkin seeds. Refrigerate overnight. (1/2 cup oats, 1 cup almond milk, 1/4 cup berries, 1 tbsp pumpkin seeds)

Lunch:

• Lentil Soup with Steamed Broccoli: Simmer lentils with carrots and celery; serve with steamed broccoli. (1 cup lentils, 1 cup steamed broccoli, 1 carrot, 1 celery stalk)

Dinner:

• Baked Chicken Breast: Season chicken with herbs and bake. Serve with roasted sweet potato and asparagus. (4 oz chicken, 1 medium sweet potato, 1 cup asparagus)

Snacks:

• Apple Slices with Almond Butter: Spread almond butter on apple slices. (1 apple, 1 tbsp almond butter)
• Pumpkin Seeds: Enjoy roasted pumpkin seeds. (1 oz pumpkin seeds)

Day 3

Breakfast:

• Scrambled Eggs with Spinach: Sauté spinach in olive oil, then add whisked eggs and scramble. Serve with whole-grain toast. (2 eggs, 1 cup spinach, 1 slice whole grain toast, 1 tsp olive oil)

Lunch:

• Greek Yogurt Parfait: Layer Greek yogurt, granola, and mixed berries. (1/2 cup Greek yogurt, 1/4 cup granola, 1/4 cup berries)

Dinner:

• Grilled Mackerel: Season mackerel with herbs and grill. Serve with quinoa and roasted Brussels sprouts. (4 oz mackerel, 1/2 cup quinoa, 1 cup Brussels sprouts)

Snacks:

• Carrot Sticks with Hummus: Dip carrot sticks into hummus. (1 cup carrots, 1/4 cup hummus)
• Walnuts: Enjoy a handful of walnuts. (1 oz walnuts)

Day 4

Breakfast:

• Chia Seed Pudding with Mango: Soak chia seeds in coconut milk overnight and top with diced mango. (1/4 cup chia seeds, 1 cup coconut milk, 1/2 cup diced mango)

Lunch:

• Turkey and Avocado Wrap: Use a whole grain tortilla to wrap turkey slices, avocado, and spinach. (4 oz turkey, 1/2 avocado, 1 cup spinach, 1 whole grain tortilla)

Dinner:

• Vegetarian Chili: Simmer beans and vegetables with spices like cumin and chili powder. (1 cup mixed beans, 1 cup diced vegetables, 1 tsp cumin, 1 tsp chili powder)

Snacks:

• Walnuts and Pear: Enjoy a handful of walnuts with a fresh pear. (1 oz walnuts, 1 pear)
• Dark Chocolate and Strawberries: Pair a small square of dark chocolate with fresh strawberries. (1 oz dark chocolate, 1/4 cup strawberries)

Day 5

Breakfast:

• Avocado Toast: Mash avocado onto whole grain toast and top with halved cherry tomatoes. (1 slice whole grain toast, 1/2 avocado, 1/4 cup cherry tomatoes)

Lunch:

• Grilled Chicken Caesar Salad: Toss grilled chicken and mixed greens with a light Caesar dressing (skip croutons). (4 oz chicken, 2 cups mixed greens, 1 tbsp Caesar dressing)

Dinner:

• Baked Cod with Steamed Broccoli: Bake cod with lemon juice and olive oil, served with steamed broccoli and brown rice. (4 oz cod, 1 cup broccoli, 1/2 cup brown rice)

Snacks:

• Greek Yogurt with Honey: Drizzle honey over plain Greek yogurt. (1/2 cup Greek yogurt, 1 tsp honey)
• Sliced Bell Peppers and Hummus: Dip bell pepper slices into hummus. (1 cup bell peppers, 1/4 cup hummus)

Day 6

Breakfast:

• Protein Smoothie: Blend plant-based protein powder, banana, spinach, and almond milk until smooth. (1 scoop protein powder, 1 banana, 1 cup spinach, 1 cup almond milk)

Lunch:

• Quinoa Bowl with Roasted Vegetables: Combine cooked quinoa with roasted carrots, zucchini, and chickpeas. (1/2 cup quinoa, 1 cup roasted vegetables, 1/2 cup chickpeas)

Dinner:

• Grilled Steak with Green Beans: Grill a lean steak and serve with green beans and mashed sweet potatoes. (4 oz steak, 1 cup green beans, 1/2 cup mashed sweet potatoes)

Snacks:

• Celery Sticks with Peanut Butter: Spread peanut butter on celery sticks. (4 celery sticks, 1 tbsp peanut butter)
• Roasted Almonds: Enjoy a handful of roasted almonds. (1 oz almonds)

Day 7

Breakfast:

• Vegetable Omelet: Cook an omelet with sautéed onions, peppers, and spinach. Serve with whole-grain toast. (2 eggs, 1/2 cup diced vegetables, 1 slice whole-grain toast)

Lunch:

• Tuna Salad on Greens: Mix tuna with Greek yogurt, then serve on a bed of mixed greens. (1 can tuna, 1/4 cup Greek yogurt, 2 cups mixed greens)

Dinner:

• Slow-Cooker Chicken Soup: Simmer chicken, carrots, celery, and onions in broth until tender. (4 oz chicken, 1 cup mixed vegetables, 2 cups chicken broth)

Snacks:

• Berries and Dark Chocolate: Combine fresh berries with a square of dark chocolate. (1/4 cup berries, 1 oz dark chocolate)
• Roasted Chickpeas: Season chickpeas with spices and roast until crispy. (1/2 cup chickpeas)

Week 2: Building Momentum

Day 8

Breakfast:

• Whole Grain Pancakes with Berries: Top whole grain pancakes with Greek yogurt and mixed berries. (2 pancakes, 1/4 cup Greek yogurt, 1/4 cup mixed berries)

Lunch:

• Grilled Shrimp and Quinoa Salad: Toss grilled shrimp with quinoa, zucchini, and olive oil. (4 oz shrimp, 1/2 cup quinoa, 1 cup zucchini, 1 tbsp olive oil)

Dinner:

• Turkey Meatballs with Zoodles: Serve baked turkey meatballs over zucchini noodles and marinara sauce. (4 oz turkey, 1 cup zoodles, 1/2 cup marinara sauce)

Snacks:

• Homemade Trail Mix: Combine nuts, seeds, and dark chocolate chips. (1 oz mix)
• Carrot Sticks with Almond Butter: Dip carrot sticks into almond butter. (1 cup carrots, 1 tbsp almond butter)

Day 9

Breakfast:

• Smoked Salmon Toast: Top whole grain toast with cream cheese, smoked salmon, and cucumber slices. (1 slice whole grain toast, 1 oz cream cheese, 2 oz smoked salmon, 1/4 cucumber)

Lunch:

• Spinach and Feta Quiche: Bake a quiche with eggs, spinach, and feta cheese; serve with a side salad. (2 eggs, 1 cup spinach, 1 oz feta cheese, 1 cup mixed greens)

Dinner:

• Baked Tofu Stir-Fry: Stir-fry baked tofu with mixed vegetables and serve over brown rice. (4 oz tofu, 1 cup mixed vegetables, 1/2 cup brown rice)

Snacks:

• Sliced Bell Peppers with Guacamole: Use guacamole as a dip for bell pepper slices. (1/2 cup guacamole, 1 cup bell peppers)
• A Handful of Walnuts and an Apple: Enjoy raw walnuts with a fresh apple. (1 oz walnuts, 1 apple)

Day 10

Breakfast:

• Banana and Almond Butter Smoothie Bowl: Blend banana and almond butter, and top with chia seeds and granola. (1 banana, 1 tbsp almond butter, 1 tsp chia seeds, 2 tbsp granola)

Lunch:

• Chickpea and Avocado Salad: Toss chickpeas and diced avocado with mixed greens and olive oil. (1/2 cup chickpeas, 1/2 avocado, 2 cups mixed greens, 1 tbsp olive oil)

Dinner:

• Grilled Lamb Chops: Serve lamb chops with roasted Mediterranean vegetables. (4 oz lamb, 1 cup roasted vegetables)

Snacks:

• Pistachios and an Orange: Eat a small handful of pistachios with a fresh orange. (1 oz pistachios, 1 orange)
• Cucumber Rounds with Hummus: Spread hummus on cucumber rounds. (1/2 cucumber, 2 tbsp hummus)

Day 11

Breakfast:

• Whole Grain Cereal with Almond Milk: Top cereal with sliced banana. (1 cup whole-grain cereal, 1 cup almond milk, 1/2 banana)

Lunch:

• Lentil and Vegetable Soup: Serve with whole grain crackers. (1 cup lentil soup, 5 whole grain crackers)

Dinner:

• Baked Salmon with Quinoa: Pair salmon with steamed asparagus. (4 oz salmon, 1/2 cup quinoa, 1 cup asparagus)

Snacks:

• Cucumber Rounds with Cherry Tomatoes: Top cucumber slices with cherry tomatoes and hummus. (1/2 cucumber, 1/4 cup cherry tomatoes, 2 tbsp hummus)
• A Small Handful of Macadamia Nuts and a Peach: Combine macadamia nuts with fresh fruit. (1 oz macadamia nuts, 1 peach)

Day 12

Breakfast:

• Greek Yogurt Parfait: Layer yogurt with homemade granola and berries. (1/2 cup Greek yogurt, 2 tbsp granola, 1/4 cup berries)

Lunch:

• Grilled Chicken Wrap: Wrap chicken, avocado, and spinach in a whole-grain tortilla. (4 oz chicken, 1/2 avocado, 1 cup spinach, 1 tortilla)

Dinner:

• Stuffed Bell Peppers: Fill bell peppers with quinoa and black beans, then bake. (2 bell peppers, 1/2 cup quinoa, 1/2 cup black beans)

Snacks:

• Apple Slices with Cheddar Cheese: Pair fresh apple slices with cheddar cheese. (1 apple, 1 oz cheddar cheese)
• Dark Chocolate and Almonds: Enjoy dark chocolate with a handful of almonds. (1 oz dark chocolate, 1 oz almonds)

Day 13

Breakfast:

• Spinach and Mushroom Frittata: Cook eggs with sautéed spinach and mushrooms. (2 eggs, 1/2 cup spinach, 1/4 cup mushrooms)

Lunch:

• Tuna Nicoise Salad: Skip the potatoes and toss tuna with greens, olives, and a boiled egg. (4 oz tuna, 2 cups greens, 4 olives, 1 boiled egg)

Dinner:

• Beef and Vegetable Stew: Simmer lean beef with carrots, celery, and onions. (4 oz beef, 1 cup mixed vegetables)

Snacks:

• Roasted Chickpeas: Season chickpeas with herbs and bake until crispy. (1/2 cup chickpeas)
• A Small Handful of Brazil Nuts and Dried Apricots: Combine nuts with dried fruit. (1 oz Brazil nuts, 2 dried apricots)

Week 3: Finishing Strong

Day 14

Breakfast:

• Whole Grain Toast with Almond Butter and Strawberries: Spread almond butter on toast and top with fresh strawberries. (1 slice whole grain toast, 1 tbsp almond butter, 1/4 cup sliced strawberries)

Lunch:

• Grilled Vegetable and Halloumi Skewers: Alternate grilled zucchini, bell peppers, and halloumi on skewers. (1/2 cup zucchini, 1/2 cup bell peppers, 2 oz halloumi cheese)

Dinner:

• Walnut-Crusted Baked Cod: Coat cod with crushed walnuts, bake, and serve with roasted Brussels sprouts. (4 oz cod, 2 tbsp walnuts, 1 cup Brussels sprouts)

Snacks:

• Macadamia Nuts and a Peach: Enjoy fresh fruit with a small handful of nuts. (1 peach, 1 oz macadamia nuts)
• Cucumber Slices with Cream Cheese: Spread cream cheese on cucumber slices. (1/2 cucumber, 1 oz cream cheese)

Day 15

Breakfast:

• Acai Bowl: Blend frozen acai with almond milk and banana; top with granola and kiwi slices. (1 frozen acai pack, 1/2 cup almond milk, 1/2 banana, 1/4 cup granola, 1/4 kiwi)

Lunch:

• Grilled Chicken Caesar Wrap: Use a whole-grain wrap with grilled chicken, lettuce, and light Caesar dressing. (4 oz chicken, 1 wrap, 1 cup lettuce, 2 tbsp Caesar dressing)

Dinner:

• Roasted Turkey Breast with Sweet Potato and Green Beans: Roast turkey and serve with mashed sweet potato and steamed green beans. (4 oz turkey, 1/2 cup sweet potato, 1 cup green beans)

Snacks:

• Homemade Kale Chips: Season kale with olive oil and sea salt, then bake until crispy. (1 cup kale)
• Carrot Sticks with Guacamole: Use guacamole as a dip for raw carrots. (1/2 cup guacamole, 1 cup carrot sticks)

Day 16

Breakfast:

• Scrambled Tofu with Spinach: Sauté tofu with spinach and spices, served with whole-grain toast. (4 oz tofu, 1/2 cup spinach, 1 slice toast)

Lunch:

• Quinoa and Black Bean Burrito Bowl: Layer quinoa, black beans, avocado, and salsa. (1/2 cup quinoa, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa)

Dinner:

• Grilled Salmon with Lemon-Dill Sauce: Top grilled salmon with a lemon-dill sauce and serve with asparagus and brown rice. (4 oz salmon, 1 tsp dill, 1/2 lemon, 1 cup asparagus, 1/2 cup brown rice)

Snacks:

• Sliced Pear with Blue Cheese: Pair pear slices with a small piece of blue cheese. (1 pear, 1 oz blue cheese)
• Celery Sticks with Peanut Butter: Spread peanut butter on celery sticks. (2 celery sticks, 1 tbsp peanut butter)

Day 17

Breakfast:

• Whole Grain Waffles with Greek Yogurt and Mixed Berries: Top waffles with yogurt and fresh berries. (2 waffles, 1/4 cup Greek yogurt, 1/4 cup mixed berries)

Lunch:

• Mediterranean Salad with Grilled Chicken: Toss greens with chicken, feta, olives, and olive oil. (2 cups greens, 4 oz chicken, 1 oz feta, 4 olives, 1 tbsp olive oil)

Dinner:

• Vegetarian Lentil Loaf: Serve lentil loaf with roasted root vegetables. (1/2 cup lentils, 1/2 cup root vegetables)

Snacks:

• Edamame Pods: Sprinkle edamame with sea salt. (1/2 cup edamame)
• Dark Chocolate and Almonds: Enjoy a piece of dark chocolate with a handful of almonds. (1 oz dark chocolate, 1 oz almonds)

Day 18

Breakfast:

• Green Smoothie: Blend kale, banana, almond milk, and flax seeds. (1 cup kale, 1/2 banana, 1 cup almond milk, 1 tsp flax seeds)

Lunch:

• Turkey and Avocado Lettuce Wraps: Use lettuce leaves as wraps for turkey and avocado slices. (4 oz turkey, 1/2 avocado, 3 lettuce leaves)

Dinner:

• Baked Cod with Tomato-Olive Sauce: Bake cod with a sauce made of tomatoes and olives; serve with quinoa. (4 oz cod, 1/2 cup quinoa, 1/4 cup tomatoes, 4 olives)

Snacks:

• Brazil Nuts and Dried Apricots: Enjoy a mix of nuts and dried fruit. (1 oz Brazil nuts, 2 apricots)
• Cucumber Sticks with Hummus: Use hummus as a dip for cucumber sticks. (1/2 cucumber, 2 tbsp hummus)

Day 19

Breakfast:

• Chia Pudding: Make chia pudding with almond milk and top with sliced almonds. (1/4 cup chia seeds, 1 cup almond milk, 1 tbsp almonds)

Lunch:

• Grilled Vegetable and Hummus Sandwich: Use whole grain bread with grilled veggies and hummus. (2 slices bread, 1/2 cup grilled vegetables, 2 tbsp hummus)

Dinner:

• Slow-Cooker Chicken Tikka Masala: Serve over cauliflower rice. (4 oz chicken, 1/2 cup cauliflower rice, 1/4 cup tikka masala sauce)

Snacks:

• Celery Sticks with Almond Butter: Spread almond butter on celery sticks. (2 celery sticks, 1 tbsp almond butter)
• A Handful of Walnuts and a Pear: Combine fresh fruit with raw walnuts. (1 pear, 1 oz walnuts)

Day 20

Breakfast:

• Avocado Toast with Poached Egg: Spread mashed avocado on whole grain toast and top with a poached egg. (1 slice toast, 1/4 avocado, 1 egg)

Lunch:

• Spinach and Strawberry Salad: Toss spinach with grilled chicken and strawberries. (2 cups spinach, 4 oz chicken, 1/4 cup strawberries)

Dinner:

• Baked Tofu with Stir-Fried Vegetables: Serve stir-fried vegetables with baked tofu and brown rice. (4 oz tofu, 1 cup vegetables, 1/2 cup brown rice)

Snacks:

• Dark Chocolate and Raspberries: Pair dark chocolate with fresh raspberries. (1 oz dark chocolate, 1/4 cup raspberries)
• Carrot Sticks with Guacamole: Use guacamole as a dip for carrot sticks. (1/2 cup guacamole, 1 cup carrots)

Day 21

Breakfast:

• Greek Yogurt Parfait: Layer yogurt with granola and mixed berries. (1/2 cup yogurt, 2 tbsp granola, 1/4 cup berries)

Lunch:

• Lentil and Vegetable Soup: Serve with whole grain crackers. (1 cup soup, 5 crackers)

Dinner:

• Grilled Steak with Sweet Potato Wedges: Pair steak with roasted sweet potato and steamed broccoli. (4 oz steak, 1/2 cup sweet potato, 1 cup broccoli)

Snacks:

• Homemade Guacamole with Carrot and Cucumber Sticks: Dip veggies in guacamole. (1/2 cup guacamole, 1 cup carrot and cucumber sticks)
• A Small Handful of Pistachios and an Apple: Combine pistachios with fresh fruit. (1 oz pistachios, 1 apple)

Tips for Success on Your Cortisol-Reducing Diet Plan

1. Stay hydrated: Drink plenty of water throughout the day. Herbal teas like chamomile can also help reduce stress.
2. Eat regularly: Don’t skip meals. Eating at regular intervals helps keep your blood sugar stable, which in turn helps manage cortisol levels.
3. Practice mindful eating: Take time to enjoy your meals without distractions. This can help reduce stress around eating and improve digestion.
4. Get enough sleep: Aim for 7-9 hours of quality sleep each night. Poor sleep can increase cortisol levels.
5. Incorporate stress-reducing activities: Complement your diet with activities like yoga, meditation, or deep breathing exercises.
6. Limit caffeine: While a cup of coffee in the morning is fine, excessive caffeine can spike cortisol levels.
7. Prep meals in advance: This can reduce stress around meal times and make it easier to stick to your plan.

Supplements to Reduce Cortisol

While diet should be your primary focus, certain supplements may help support your cortisol-lowering efforts.

Remember to always consult with a healthcare professional before starting any new supplement regimen.

1. Ashwagandha: This adaptogenic herb has been shown to help reduce cortisol levels.
2. Vitamin C: High doses of vitamin C may help lower cortisol levels after stressful situations.
3. Omega-3 fatty acids: These can help reduce inflammation and may help lower cortisol levels.
4. Magnesium: This mineral plays a crucial role in stress response and may help lower cortisol.
5. Phosphatidylserine: This phospholipid has been shown to blunt cortisol response to stress.

How to Naturally Lower Cortisol Beyond Diet

While our 21-day cortisol detox diet is a great start, there are other lifestyle changes you can make to naturally lower cortisol:

1. Regular exercise: Moderate exercise can help lower cortisol levels. Just be careful not to overdo it, as intense exercise can temporarily increase cortisol.
2. Mindfulness and meditation: These practices can help reduce stress and lower cortisol levels.
3. Social connections: Spending time with loved ones and maintaining strong social bonds can help reduce stress and cortisol levels.
4. Laughter: It’s true what they say – laughter is the best medicine. It can help lower cortisol and boost feel-good hormones.
5. Spend time in nature: Studies have shown that spending time in green spaces can lower cortisol levels.
6. Practice good sleep hygiene: Establish a regular sleep schedule and create a relaxing bedtime routine.
7. Try progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups and can help lower cortisol levels.

Final Thoughts

There you have it, your complete guide to a 21 day cortisol detox diet plan!

This cortisol diet meal plan not only supports stress management but also nourishes your body with essential nutrients.

Stick to the plan, prioritize stress-relief techniques, and embrace a healthier, more balanced life!

Remember, managing your cortisol levels is about more than just what you eat. It’s about creating a lifestyle that supports your overall well-being.

By combining this diet plan with stress-reduction techniques, regular exercise, and good sleep habits, you’re setting yourself up for success in managing your cortisol levels and improving your overall health.

And as always, if you have any underlying health conditions or concerns, it’s best to consult with a healthcare professional before making significant changes to your diet or lifestyle.

Here’s to lower stress, better health, and a happier you!

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