The Teal Dolphin

In keeping with our theme of lowering Cortisol. Let’s build a budget-friendly, cortisol-lowering 7-day plan that stays around $50/week . I’ll focus on affordable staples (oats, rice, beans, eggs, frozen veggies, chicken, tuna, yogurt, seasonal produce) and keep recipes simple but effective for lowering cortisol. 🌱 7-Day Cortisol-Friendly Meal & Exercise Plan (Budget: $50/week) 🛒 Core Grocery List (~$50 or less depending on store) Proteins : eggs (dozen), canned tuna (2–3 cans), dry or canned beans/lentils (2–3 lbs), chicken thighs (2–3 lbs), plain Greek yogurt (large tub) Carbs : oats, brown rice (or white), whole wheat bread/tortillas, sweet potatoes Veggies : frozen spinach, frozen broccoli, carrots, onions, seasonal greens Fruits : bananas, apples, oranges (budget-friendly vitamin C sources) Healthy fats : peanut butter, sunflower seeds, olive oil (small bottle if not on hand) Extras : dried herbs/spices, chamomile tea, dark chocolate (small bar, optional...

 Here’s a 7-day cortisol-lowering plan with meals + exercise routines. It mixes variety in food and activity to keep stress low, stabilize energy, and promote recovery. 🌱 7-Day Cortisol-Friendly Meal & Exercise Plan Day 1 Meals Breakfast : Spinach + mushroom omelet, avocado toast, green tea Snack : Walnuts + blueberries Lunch : Grilled salmon, quinoa, broccoli, roasted sweet potato Snack : Greek yogurt + pumpkin seeds + kiwi Dinner : Roast chicken, lentil salad, roasted carrots & zucchini Evening : Chamomile tea + dark chocolate square Exercise AM : 15-min brisk walk + mobility stretches PM : 20-min strength (squats, push-ups, rows, planks) Day 2 Meals Breakfast : Overnight oats with chia, almond butter, banana slices Snack : Apple + handful of almonds Lunch : Turkey & veggie stir-fry with brown rice Snack : Cottage cheese + pineapple Dinner : Baked cod, roasted beets, kale salad with olive oil Evening : Lemon bal...

 Cortisol is your body’s main stress hormone. It’s important for energy regulation, but when levels stay too high for too long, it can lead to issues like fatigue, weight gain (especially around the belly), sleep problems, and lowered immunity. Here’s how diet and exercise can help reduce and balance cortisol naturally: 🥗 Diet Strategies to Lower Cortisol Eat balanced meals regularly Skipping meals can stress your body and raise cortisol. Aim for steady blood sugar with a balance of protein, healthy fats, and complex carbs at each meal. Choose cortisol-friendly foods Whole foods : leafy greens, sweet potatoes, berries, legumes, nuts, seeds. Omega-3 rich foods : salmon, mackerel, chia seeds, flaxseeds, walnuts (help lower inflammation and cortisol). Magnesium-rich foods : spinach, pumpkin seeds, avocado, dark chocolate (magnesium helps calm the nervous system). Vitamin C foods : citrus, bell peppers, kiwi (shown to help reduce cortisol after stress). ...