RECIPE: Grilled Chicken & Pear Rocket Salad

Your follicular phase is all about lightness, clarity, and fresh starts. Estrogen is rising, your mood is lifting, and you’re likely feeling more social, motivated, and open to trying new things — even in your lunch bowl.

This salad is the main character of follicular meals: fresh, juicy, slightly sweet, and still packed with protein to keep you full and focused. It’s also filled with fiber and liver-loving greens to support estrogen detox — so your hormones stay balanced as they rise.

Star Ingredients & Hormonal Benefits

• Grilled chicken – Lean, high-quality protein to stabilize blood sugar and support muscle growth during your “spring” phase.

• Rocket (arugula) – Bitter greens help your liver metabolize excess estrogen and reduce bloating.

• Pear – Adds sweetness, fiber, and antioxidants to support gut health and graceful estrogen balance.

• Pomegranate – Rich in polyphenols and anti-inflammatory properties (bonus: fertility-supportive!)

• Walnuts – Plant-based omega-3s to help reduce inflammation and balance hormones.

• Balsamic vinaigrette – Adds flavor without junk; helps digestion and supports blood sugar stability.

Ingredients (Serves 2)

• 2 grilled chicken breasts (or thighs), sliced

• 2 cups fresh rocket (arugula)

• 1 ripe pear, sliced

• ¼ cup pomegranate seeds

• ¼ cup crumbled goat cheese or feta (optional)

• ¼ cup toasted walnuts

• Salt and pepper to taste

Dressing:

• 2 tbsp olive oil

• 1 tbsp balsamic vinegar

• 1 tsp Dijon mustard

• 1 tsp honey

• Pinch of sea salt

Instructions

1. Grill your chicken until golden and cooked through. Let it rest, then slice.

2. Whisk together dressing ingredients in a small bowl or shake in a jar.

3. Toss rocket with dressing, then layer on pear slices, pomegranate seeds, walnuts, and cheese (if using).

4. Top with grilled chicken and season with a touch more salt and cracked pepper.

5. Serve fresh and enjoy immediately.

Pair this with healing movement

This is a perfect pre- or post-movement meal for the follicular phase. Your body is primed for strength training, dance cardio, or reformer-style Pilates — anything that feels energizing.👉 Try our online classes or become a member to unlock weekly meal plans + workouts.

3 Pro Tips

1. Make it portable — Turn this into a mason jar salad for grab-and-go follicular fuel.

2. Vegetarian swap — Use grilled tofu or chickpeas instead of chicken for a plant-based version.

3. Meal prep tip — Grill extra chicken at the start of the week and use it in wraps, salads, or bowls.

Hungry for more hormone-friendly meals?

This recipe is just one of many cycle-supportive dishes inside the “Harmonize Your Hormones” eBook. Learn how to eat, move, and live with your natural rhythm — no more burnout, bloating, or guessing.

Guidebook - Complete Guide to Harmonizing your Hormones

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You deserve food that works with your body — not against it. Eat well, flow better.