This refreshingly tart crimson red tisane is made from loose-leaf dried hibiscus flowers that are rich in powerful antioxidants which may help to lower blood pressure (1). Look for the dried flowers where pouches of Mexican herbs are sold; they’re sometimes labeled “flor de Jamaica.” Here, we infuse the tea with orange, star anise and orange peel. When combined with sparkling water, it makes a colorful, healthy alternative to alcoholic cocktails for “dry January” and beyond.
Enjoy a ton of flavor without added sugar or calories (thanks to monk fruit powder), great for managing sugar cravings post-holidays.
Active time: 10 minutes | Total time: 15 minutes, plus cooling and infusing time
Dried Hibiscus Mocktail
Ingredients
1/2 cup dried hibiscus leaves
1 tbsp monk fruit powder
2 strips orange peel (use a sharp vegetable peeler)
1 star anise
1/2 cinnamon stick
Crushed ice
2 cups (473ml) plain or orange sparkling water
Slices of orange, for garnish
Directions
Bring 6 cups of water to a boil. Add the hibiscus leaves and monk fruit powder, remove from heat and let stand for 5 minutes.
Place the orange peel, star anise, and cinnamon stick in a clean bottle or jar. Strain the hibiscus mixture and pour it over the aromatics. Let cool completely, then cover and refrigerate for up to 10 days, allowing the flavors to infuse. Remove after 2–4 hours for a subtle flavor or leave overnight for a more pronounced spice note.
Fill a tall glass with crushed ice. Pour 1 cup of the hibiscus mixture over the ice, top with about 1/4 cup sparkling water, and garnish with an orange slice. Serve immediately.
Understand macronutrients, learn how to calculate macros, and find a macro ratio that fits your goals. Includes tips for macro tracking and weight loss.
We’ve switched up this popular spinach and artichoke dip appetizer by upping the vegetables and using protein-rich Greek yogurt and reduced-fat Neufchatel cheese. Making homemade whole-grain pita chips is as easy as slicing bread; try this method once — and you’ll never buy the bagged chips again.
Active time: 20 minutes | Total time: 50 minutes
Spinach and Artichoke Dip
4 tsp olive oil, divided
1 small shallot, finely chopped
2 tsp fresh thyme, chopped
2 cloves of garlic, minced
8 cups (200g) baby spinach
1 cup (128g) frozen artichoke hearts, defrosted, patted dry and chopped
4 oz. (113g) canned, sliced water chestnuts, drained and chopped
1 cup (245g) plain nonfat Greek yogurt
3/4 cup (180g) Neufchatel cheese (or reduced-fat cream cheese), at room temperature
1 1/2 tsp lemon zest
1/2 tsp salt
1/4 tsp black pepper
1 cup (113g) part-skim mozzarella, shredded
3 whole-grain pita pockets
1/4 tsp smoked paprika
Directions
Preheat the oven to 375°F (190°C). Heat 2 tsp of olive oil in a medium sauté pan over medium heat. Add the shallot and cook for about 2 minutes, or until tender. Add the thyme and garlic and sauté for about 20 seconds, until fragrant. Add the spinach and cook, tossing with tongs, until wilted, about 3 minutes. Transfer to a strainer, squeeze out excess moisture, then chop.
In a medium bowl, beat together the yogurt, Neufchatel cheese, lemon zest, salt, and pepper until smooth. Stir in the spinach mixture, artichokes, water chestnuts, and half of the mozzarella until well combined. Transfer to a baking dish and sprinkle with the remaining mozzarella. Bake uncovered for 30–35 minutes, or until bubbly.
Meanwhile, brush both sides of the pocket breads with the remaining 2 tsp oil. Cut each bread in half, open into pockets, and separate into thinner pieces. Cut each piece into wedges. Arrange in a single layer on a baking sheet and sprinkle with paprika. Bake for about 15 minutes, or until crispy and golden.
We’ve switched up this popular spinach and artichoke dip appetizer by upping the vegetables and using protein-rich Greek yogurt and reduced-fat Neufchatel cheese. Making homemade whole-grain pita chips is as easy as slicing bread; try this method once — and you’ll never buy the bagged chips again.
Active time: 20 minutes | Total time: 50 minutes
Spinach and Artichoke Dip
4 tsp olive oil, divided
1 small shallot, finely chopped
2 tsp fresh thyme, chopped
2 cloves of garlic, minced
8 cups (200g) baby spinach
1 cup (128g) frozen artichoke hearts, defrosted, patted dry and chopped
4 oz. (113g) canned, sliced water chestnuts, drained and chopped
1 cup (245g) plain nonfat Greek yogurt
3/4 cup (180g) Neufchatel cheese (or reduced-fat cream cheese), at room temperature
1 1/2 tsp lemon zest
1/2 tsp salt
1/4 tsp black pepper
1 cup (113g) part-skim mozzarella, shredded
3 whole-grain pita pockets
1/4 tsp smoked paprika
Directions
Preheat the oven to 375°F (190°C). Heat 2 tsp of olive oil in a medium sauté pan over medium heat. Add the shallot and cook for about 2 minutes, or until tender. Add the thyme and garlic and sauté for about 20 seconds, until fragrant. Add the spinach and cook, tossing with tongs, until wilted, about 3 minutes. Transfer to a strainer, squeeze out excess moisture, then chop.
In a medium bowl, beat together the yogurt, Neufchatel cheese, lemon zest, salt, and pepper until smooth. Stir in the spinach mixture, artichokes, water chestnuts, and half of the mozzarella until well combined. Transfer to a baking dish and sprinkle with the remaining mozzarella. Bake uncovered for 30–35 minutes, or until bubbly.
Meanwhile, brush both sides of the pocket breads with the remaining 2 tsp oil. Cut each bread in half, open into pockets, and separate into thinner pieces. Cut each piece into wedges. Arrange in a single layer on a baking sheet and sprinkle with paprika. Bake for about 15 minutes, or until crispy and golden.
We’ve switched up this popular spinach and artichoke dip appetizer by upping the vegetables and using protein-rich Greek yogurt and reduced-fat Neufchatel cheese. Making homemade whole-grain pita chips is as easy as slicing bread; try this method once — and you’ll never buy the bagged chips again.
Active time: 20 minutes | Total time: 50 minutes
Spinach and Artichoke Dip
4 tsp olive oil, divided
1 small shallot, finely chopped
2 tsp fresh thyme, chopped
2 cloves of garlic, minced
8 cups (200g) baby spinach
1 cup (128g) frozen artichoke hearts, defrosted, patted dry and chopped
4 oz. (113g) canned, sliced water chestnuts, drained and chopped
1 cup (245g) plain nonfat Greek yogurt
3/4 cup (180g) Neufchatel cheese (or reduced-fat cream cheese), at room temperature
1 1/2 tsp lemon zest
1/2 tsp salt
1/4 tsp black pepper
1 cup (113g) part-skim mozzarella, shredded
3 whole-grain pita pockets
1/4 tsp smoked paprika
Directions
Preheat the oven to 375°F (190°C). Heat 2 tsp of olive oil in a medium sauté pan over medium heat. Add the shallot and cook for about 2 minutes, or until tender. Add the thyme and garlic and sauté for about 20 seconds, until fragrant. Add the spinach and cook, tossing with tongs, until wilted, about 3 minutes. Transfer to a strainer, squeeze out excess moisture, then chop.
In a medium bowl, beat together the yogurt, Neufchatel cheese, lemon zest, salt, and pepper until smooth. Stir in the spinach mixture, artichokes, water chestnuts, and half of the mozzarella until well combined. Transfer to a baking dish and sprinkle with the remaining mozzarella. Bake uncovered for 30–35 minutes, or until bubbly.
Meanwhile, brush both sides of the pocket breads with the remaining 2 tsp oil. Cut each bread in half, open into pockets, and separate into thinner pieces. Cut each piece into wedges. Arrange in a single layer on a baking sheet and sprinkle with paprika. Bake for about 15 minutes, or until crispy and golden.
We’ve switched up this popular spinach and artichoke dip appetizer by upping the vegetables and using protein-rich Greek yogurt and reduced-fat Neufchatel cheese. Making homemade whole-grain pita chips is as easy as slicing bread; try this method once — and you’ll never buy the bagged chips again.
Active time: 20 minutes | Total time: 50 minutes
Spinach and Artichoke Dip
4 tsp olive oil, divided
1 small shallot, finely chopped
2 tsp fresh thyme, chopped
2 cloves of garlic, minced
8 cups (200g) baby spinach
1 cup (128g) frozen artichoke hearts, defrosted, patted dry and chopped
4 oz. (113g) canned, sliced water chestnuts, drained and chopped
1 cup (245g) plain nonfat Greek yogurt
3/4 cup (180g) Neufchatel cheese (or reduced-fat cream cheese), at room temperature
1 1/2 tsp lemon zest
1/2 tsp salt
1/4 tsp black pepper
1 cup (113g) part-skim mozzarella, shredded
3 whole-grain pita pockets
1/4 tsp smoked paprika
Directions
Preheat the oven to 375°F (190°C). Heat 2 tsp of olive oil in a medium sauté pan over medium heat. Add the shallot and cook for about 2 minutes, or until tender. Add the thyme and garlic and sauté for about 20 seconds, until fragrant. Add the spinach and cook, tossing with tongs, until wilted, about 3 minutes. Transfer to a strainer, squeeze out excess moisture, then chop.
In a medium bowl, beat together the yogurt, Neufchatel cheese, lemon zest, salt, and pepper until smooth. Stir in the spinach mixture, artichokes, water chestnuts, and half of the mozzarella until well combined. Transfer to a baking dish and sprinkle with the remaining mozzarella. Bake uncovered for 30–35 minutes, or until bubbly.
Meanwhile, brush both sides of the pocket breads with the remaining 2 tsp oil. Cut each bread in half, open into pockets, and separate into thinner pieces. Cut each piece into wedges. Arrange in a single layer on a baking sheet and sprinkle with paprika. Bake for about 15 minutes, or until crispy and golden.
If you are wondering how to travel with a GLP-1, you have come to the right place. Traveling with injectable semaglutide or tirzepatide can feel overwhelming at first, especially when you’re trying to keep track of refrigeration, TSA rules, time zones, nausea, and food choices all at once. The good news is that with a little planning, travel is completely manageable, and you do not have to put your health goals on pause to enjoy the trip.
In this guide, I’ll walk you through the two biggest pieces of the puzzle: medication logistics and nutrition planning. You’ll learn exactly what to pack, how to store GLP-1 weight loss medication safely, which foods and GLP-1 snacks can help you feel your best, how to manage common side effects, and how tools like MyFitnessPal’s Voice Logging can make tracking what you are eating simple so that you can reach your health and weight goals even when traveling.
How to Travel With GLP-1 Medication Safely
Traveling with GLP-1 medications like semaglutide (Ozempic (1), Wegovy (2) or tirzepatide (Mounjaro (3)) does require a bit of extra planning, since these injectables are sensitive to temperature changes and need to be stored properly to stay effective. However, no matter how you travel, you can still take your GLP-1 medication with you. “TSA guidelines allow these medications in your carry-on without liquid limits, just be sure to let the agent know at security (4),” explains MyFitnessPal dietitian Katherine Basbaum.
With a little preparation around storage, time zones, and having the right documentation on hand, you can stay consistent without missing a dose or disrupting your progress.
Storing GLP-1 Medication While Traveling
Before you travel, it’s important to store your GLP-1 medication properly so it stays effective. Unopened pens should be kept refrigerated (36–46°F or 2–8°C) to maintain stability through their expiration date (5). When you’re on the go, use an insulated travel cooler with gel ice packs. Just be sure to avoid placing the medication directly against ice to prevent freezing, and keep it out of direct heat or sunlight (6).
Once a pen has been opened, most options (like Ozempic (7)) can be stored at room temperature or in the refrigerator for a set period of time. In general, semaglutide can safely remain at room temperature (up to 86°F or 30°C) for a limited time after opening, but when possible, refrigeration is still the best option (7).
If your medication has been exposed to temperatures outside of these ranges or longer than recommended, it’s safest to discard it and replace it to ensure you’re getting the full intended benefit (6).
Flying with Refrigerated Medication
When you’re flying with a GLP-1 medication, the most important rule is this: always keep it in your carry-on; never in checked luggage. Cargo holds can experience extreme temperature swings, which can damage your medication, not to mention the risk of your bag getting lost or travel delays separating you from your medication (8). In your carry-on, place your medication in an insulated travel bag so it’s easy to access.
When going through security, let the TSA know you’re traveling with injectable medication. You don’t need to worry about standard liquid limits for medically necessary items, but you should carry a copy of your prescription or a doctor’s note with your medication in case security has any questions.
TSA Rules for Injectable Medication
When traveling with injectable medications like GLP-1s, TSA allows you to bring pens, syringes, and sharps in your carry-on. The key is to let the agent know at security and have your items easily accessible for inspection.
To make the process as easy as possible, keep your medication in its original packaging with the prescription label on it. While documentation isn’t required, having a copy of your prescription or a letter from your doctor can be helpful, especially if you are traveling internationally (9). Be sure to check the TSA guidelines before you travel to ensure that you are up to date on the latest rules to make your travel experience seamless.
“Here’s a tip I share with my clients that works well when traveling with GLP-1 medications: store everything together in a clear pouch so it’s easy to remove at screening. TSA agents are familiar with these medications and trained to handle them, so with a little organization, the process is typically quick and stress-free,” shares Basbaum.
Managing Injections Across Time Zones
When traveling with GLP-1 injectable medication, you want to aim to maintain your original injection day (e.g., every Monday) when possible, even if it shifts by a few hours due to travel. If you will be crossing major time zones, talk to your prescribing physician first before adjusting dosing days to prevent a loss of efficacy or overlapping dosages. You can also use MyFitnessPal’s logging features to help remind you when you scheduled your next dose.
Planning Your GLP-1 Meals for Travel
When traveling on a GLP-1 medication, what you eat is just as important as taking your medication as prescribed. “Since these medications slow digestion and reduce appetite, the right food choices can help minimize side effects like nausea while keeping your energy, blood sugar, and progress steady (10),” explains Basbaum. Keep meal planning simple by prioritizing protein, adding fiber to each meal, and making sure to stay well hydrated.
Snacks to Pack for Flights and Road Trips
One of the easiest ways to stay on track is to bring your own travel snacks. This helps you avoid relying on airport or gas station options and gives you more control over how you feel. Some of my favorite on-the-go travel snack recommendations include:
Greek yogurt or cottage cheese (single-serve): Look for unsweetened or low sugar varieties with less than 3 grams of added sugar per serving. With 15–20 grams of protein, this filling snack can help you to reach your daily protein goals. (16)
Nuts or homemade trail mix (almonds, pistachios): Nuts contain a trio of beneficial nutrients (protein + fat + fiber) to help steady energy and blood sugar while keeping you satisfied for hours to come. (15)
Low-sugar beef or turkey jerky: This protein-rich portable snack requires no refrigeration, making it perfect to toss into your carry on or pack in the car for your next road trip. (17)
Protein bars: This shelf-stable food makes a great snack or meal replacement. Look for varieties with 15 grams of protein or more per serving with less than 5 grams of added sugar.
Hard-boiled eggs: This protein-rich food is portable and convenient for a quick snack (or meal) on the go. Pair it with fresh fruit or raw vegetables, and you have a well-rounded option with fiber+protein to help you stay satisfied.
Dining Out While on Vacation
Eating out is a natural part of traveling, and you don’t need to be concerned about eating out on a GLP-1 medication, you just need a strategy. Before you head out on your trip, consider what restaurants will be available to you on the way as well as at your destination and review their menu offerings in advance. When ordering:
Choose meals rich in lean protein (such as chicken or fish) prepared in low-fat cooking methods (broiling or steaming versus frying)
Add vegetables to your plate by adding a side salad or asking for steam vegetables in replacement of a starchy side.
For larger portions or heavier options, consider sharing the dish with others. If you have access to a fridge and microwave where you will be staying, you can also take half the portion back with you to reheat and enjoy at another time.
Certain foods can make GLP-1 side effects worse, especially when your digestion is already slowed. When traveling, try to limit the following so that you can feel your best (11):
Fried or high-fat foods (like french fries or heavy takeout meals)
Highly processed snacks
Very spicy dishes if you’re sensitive
Sugary drinks and desserts that can spike blood sugar
“Alcohol tolerance can be lower on GLP-1s, too” explains Basbaum. “Just like food, alcohol will sit in your stomach longer, so if you choose to drink, start small, sip slowly, and alternate with water to reduce the risk of nausea or dehydration.” (11)
Simple Travel Nutrition Guidelines
When traveling on a GLP-1 medication, keep these simple guidelines in mind as you plan out your meals. These small tips can go a long way in making sure you feel your best and continue to see progress, no matter where you are:
Remember to eat small, frequent meals to support steady energy, appetite, and blood sugar levels. (11)
Plan ahead whenever possible. Review menu options in advance. If you have access to a kitchen, have a plan to stock it with GLP-1 friendly options to prepare your own meals and snacks.
Stay hydrated. A lack of hydration can zap your energy and increase the risk of GLP-1 side effects. (11) Carry a water bottle with you during the day and make sure to enjoy a hydrating beverage with each meal and snack.
Managing GLP-1 Side Effects When You’re Away From Home
If you are traveling on a GLP-1 medication, you will want to have a strategy for managing any medication-related side effects while you are away from home. Sometimes changes in food choices, sleep patterns, and even time zones can make common GLP-1 side effects like nausea, fullness, constipation, or bloating feel more noticeable. But thankfully, a few simple habits while traveling can help you to feel your best (12):
Focus on hydration: Stay ahead of dehydration by sipping water consistently throughout the day, rather than waiting until you feel thirsty. If nausea hits, small sips of cold water, ginger tea, or a low-sugar, electrolyte drink can help settle your stomach.
Smaller, more frequent meals: Because GLP-1 medications slow digestion, large meals can feel uncomfortable and trigger GI upset. Instead, aim for smaller portions every few hours to stay nourished without that overly full feeling.
Choose easy-to-digest foods: If you are struggling with what to eat and what not to eat while taking a GLP-1 medication and minimizing side effects, try to select foods that are easier to digest, like broth-based soups, grilled chicken, eggs, yogurt, brown rice, or bananas. These tend to be much better tolerated than heavy, greasy, or highly processed options when traveling.
Move your body: Light movement can make a big difference. A short walk after meals, whether through the airport, your hotel, or outside, can help support digestion and reduce bloating.
Eat slowly: Take your time with meals and chew thoroughly. This gives your body time to register fullness and helps prevent that uncomfortable “too full” feeling that can lead to nausea.
Listen to your body: Pay attention to early signs of fullness, nausea, or pressure, and pause when you notice them. You don’t need to finish everything on your plate to stay on track.
How to Stay on Track With GLP-1 Nutrition While You’re Traveling
Even the best vacations can throw off your usual routine and make it easy for your meals, nutrition, and even GLP-1 dosing schedule to become inconsistent. When that happens, you may notice slower progress or an increase in side effects like nausea. But the good news is that there’s no need to be perfect when traveling, you just need to have a plan to stay consistent. Small habits like tracking can make a difference alongside your GLP-1 plan.
“Start by setting reminders for your injections and try to stay as close as possible to your usual dosing schedule, even when crossing time zones,” shares Basbaum.
Focus on the building blocks of the right nutrition to support weight loss on a GLP-1 including:
Aiming for about 20 to 30 grams of protein at meals to support muscle and keep you satisfied. (13)
Add fiber-rich foods like vegetables, fruits, and whole grains to every meal.
Include healthy fats in moderation to support steady energy and fullness. (11)
And when things feel busy, remember that nutrition tracking could help you unlock better results on a GLP-1. Tools like MyFitnessPal’s Voice Logging make it easy to log meals hands-free, so you can stay aware of your intake without slowing down your day.
Frequently Asked Questions (FAQs)
How can I keep my GLP-1 medication cool while I’m traveling?
When traveling with a GLP-1 medication, keep it at a refrigerated temperature between 36°F to 46°F by placing it inside in an insulated carry-on cooler with a cold pack. (5) Just be sure to not let the medication touch ice directly or freeze. Avoid leaving your medication inside a hot car or in direct sunlight. If you will be traveling by plane, keep your medication in your carry-on bag along with the prescription and a letter from your physician to help as you go through TSA security.
Can I fly while carrying GLP-1 medications?
When traveling with injectable medications like GLP-1s, you can bring pens, syringes, and sharps in your carry-on. Just let the TSA agent know about your medications and keep them accessible for screening. Store medications in their original packaging with the prescription label, and consider carrying a copy of your prescription, especially when traveling internationally. Keeping everything in a clear pouch can help streamline the process.
How do I stay on track when I’m traveling while on GLP-1
Travel can easily disrupt your routine, making meals, nutrition, and GLP-1 dosing less consistent and potentially increasing side effects. You don’t need to be perfect, but you do want to focus on consistency. Aim to stay as close to your original dosing schedule as possible, focus on simple nutrition basics like lean protein at meals, fiber-rich foods, and healthy fats to keep energy and blood sugar steady. When things get busy, use easy tracking tools like MyFitnessPal Voice Logging to help you stay on track.
Can I drink alcohol while I’m on GLP-1?
While some alcohol is allowed in moderation on a GLP-1, it may make side effects like nausea, dehydration, and lightheadedness more noticeable, especially if you’re eating less. Alcohol can also lower your blood sugar and increase the risk of hypoglycemia, especially in people with diabetes, so it should always be taken with food. (14)
Bottom Line
Traveling while taking a GLP-1 medication doesn’t have to throw you off track, it just takes a little planning. Keep your medication stored properly and within the recommended temperature range so it stays effective while you’re on the go. Build your days around protein-rich meals, consistent hydration, and balanced snacks to help you feel your best and keep side effects in check. And consider using tools like MyFitnessPal GLP-1 Support to set reminders and help you stay consistent. Don’t forget, travel isn’t about being perfect, it’s about finding a rhythm that supports your goals while still enjoying the trip.
Coarsely chopped almonds and Parmesan cheese create a crunchy topping for salmon fillets, and a swipe of Dijon mustard ensures the topping adheres and keeps the fish moist. Green beans and meaty cremini mushrooms are roasted on the same sheet pan, so clean up is easy — a bonus on busy weeknights.
The American Heart Association recommends eating 6 ounces of fatty fish per week to promote heart health with omega-3 fatty acids (1). Diets high in omega-3’s have been linked to lower risk for cardiovascular disease, cancer and cognitive decline, due to its cellular protective properties (2). This recipe gets you more than half of your recommended fatty fish intake for the week.
Preheat the oven to 450°F (232°C). Line a rimmed baking sheet with foil or parchment and coat with cooking spray. Toss the green beans and mushrooms with the oil, salt and pepper and arrange in an even layer on the baking sheet. Bake for 12 minutes.
Meanwhile, prepare the salmon. Place the almonds and cheese in a food processor and pulse until the almonds are finely chopped but still have some texture; not as fine as almond flour. Stir in the chives by hand. Spread the mustard evenly over the top of the fish (skin-side down) and gently press the almond mixture on top.
Move the vegetables to one side of the baking sheet to make room for the fish. Carefully place the fish skin side down on the empty side of the baking sheet. Return the sheet pan to the oven and bake until the fish is just cooked through to an internal temperature of 145°F, about 8–10 minutes, depending on the thickness of the fillets.
Serve salmon and vegetables with lemon wedges on the side.
Serves: 4 | Serving Size: 1 salmon portion, about 2/3 cup vegetables
Hot flashes can strike at any time, whether they wake you up in the middle of the night or hit during a busy moment in your day. These sudden waves of heat, often paired with sweating, flushing, chills, or even a sense of anxiety, can last anywhere from 1 to 5 minutes and feel like you’ve stepped into a sauna (even in the middle of winter) (1). If this sounds familiar, you’re far from alone. Research shows that up to 80% of women experience hot flashes during menopause (1).
While that may offer some reassurance, the reality is that hot flashes can still be incredibly disruptive and uncomfortable. And, unfortunately there’s no one “quick fix” to make them disappear entirely. But, we have some good news too. Certain foods may not only help ease hot flashes but also support your body through this transition overall. Here’s a look at the science behind hot flashes, as well as 5 foods to consider adding to your routine.
Those hormonal shifts that signal the start of the menopause transition? They’re also behind many of the symptoms that come with it, like hot flashes (2). While researchers have proposed several theories to explain why body temperature suddenly spikes, there’s still no single, definitive cause (2).
What we do know is that hot flashes, often referred to as vasomotor symptoms, are closely linked to declining estrogen levels (2). Changes in neurotransmitters like norepinephrine and serotonin also play a role (2). Together, these shifts can disrupt your body’s ability to regulate temperature, making those sudden waves of heat more likely to occur (2).
How Diet Plays a Role in Hot Flashes
What you eat can play a powerful role in managing hot flashes even though it’s not a cure-all. Research shows the food you choose to eat may impact not only the frequency of your hot flashes, but also the severity of them as well (3). In fact, diets rich in plant-based foods, including soy, have the strongest evidence to support routine use when it comes to managing hot flashes (4,5).
In a recent study, women who followed a low-fat, vegan diet with ½-cup cooked soybeans daily saw an 84% reduction in moderate-to-severe hot flashes over the 12-week study (4). Plus, participants on the plant-based diet also saw improved quality of life in vasomotor, psychosocial, and physical health as well (4).
So, what’s behind the plant-based diet that offers this beneficial effect?
1. Phytoestrogens
Phytoestrogen compounds found in certain plant foods mimic estrogen in the body (though in a much weaker way) (5). The main phytoestrogens studied for their potential for hot flash relief include (5):
Isoflavones: found in soy, lentils, and legumes
Lignans: found in flaxseed, cereal grains, and vegetables
Coumestans: found in red clover, sunflower seeds, bean sprouts
Research hasn’t yet provided strong enough evidence that simply adding these foods to your diet will guarantee relief from hot flashes (6). That said, including more soy-based foods in your routine is generally considered safe and if you’re at your wit’s end with hot flashes, who’s to say they won’t offer symptom relief (4)? Meaning, unless you have a soy allergy or intolerance, they’re pretty safe to include in food form (4). Before turning to supplements though, it’s best to check with your healthcare provider to see if phytoestrogen supplementation could be helpful and safe for you (6).
2. Fiber
The other cool thing about plant-based foods? They contain fiber, that good-for-you compound that helps support healthy digestion and gut health (7,8). Supporting your microbiome with foods high in dietary fiber may help alter the microbes in your gut (7).
Research suggests that the body can support the growth of beneficial gut microbes, which may help reduce hot flash symptoms through the gut-brain axis (7). Plus, soybean isoflavones interact with a specific receptor in the gut, known as estrogen receptor-β, potentially helping to stabilize estrogen activity and ease postmenopausal hot flashes (7).
While we’re waiting for more research to unfold, you don’t have to sleep on adding these wholesome, plant-based foods to your diet. Plus, we’ve got some ideas to get you started if these foods are new to you.
Protein plays an important role in the menopause transition to protect lean muscle mass (8). Consider adding a ½-cup serving of edamame for the 9 grams of protein it packs plus those isoflavones to our Vegan Green Goddess Salad (9).
3. Soymilk
Soymilk compares nutritionally to cow’s milk, meaning it makes a great swap-in and pick-me-up in our Cold Brew Mocha Smoothie (10).
4. Tempeh
New to you? No problem! Tempeh is a fermented soybean product that packs a powerful punch of protein at 20 grams (11). Swap the sausage into your morning sandwich if you prefer a vegetarian twist.
5. Tofu
Tofu is versatile, meaning you can really utilize it morning, noon and night! For a fun twist on dinner, whip up our Crispy Tofu Bowl with Snap-Pea Miso.
Other Tips for Managing Hot Flashes
Looking for more tips? MyFitnessPal dietitian Joanna Gregg shares, “Hot flash triggers are highly individual, meaning what affects one person may not affect another (12). For best results, tune into your body’s patterns rather than following a cookie-cutter list of potential remedies.”
But, if you’re on your last straw, consider these tips to help manage your symptoms (in addition to your diet) (12).
Minimize consumption of trigger foods.These often include caffeine, alcohol, and spicy foods.
Drink cold water.
Take off a layer of clothing.
Use a portable fan.
Talk with your doctor about hormone replacement therapy, weight loss, and/or other medications to help your symptoms.
Bottom Line
Hot flashes are a common and often disruptive symptom of menopause, driven by declining estrogen that affects temperature regulation (2). While there’s no single solution to eliminate them, research shows that diet, especially plant-based foods, may play a meaningful role in managing both the frequency and severity of hot flashes (4,5). Incorporating foods like soy, flaxseed, and other legumes that pack phytoestrogens and fiber may provide symptom relief while also supporting overall health during this life stage (7).
Want some extra inspiration? Then head over to the MyFitnessPal app and check out the new Meal Planner feature with tailored plant-based recipes for every meal.
Our house is officially sold today. We listed it in late February, and 3 weeks later it was under contract. Today we’re handing the keys to the buyer, and a new family will move into our home and garden of 17 years.
Right now one of my favorite Texas wildflowers is blooming, Mexican hat (Ratibida columnifera), alongside four-nerve daisy (Tetraneuris scaposa) and purple coneflower (Echinacea purpurea) — all Texas natives.
I can’t resist Mexican hat’s ballerina-skirt petals in sunset hues and their funny little cone heads.
They have such personality.
Their ferny blue-green foliage is pretty too.
I have a yellow Mexican hat too, with red splotches like droplets of blood. I don’t love this color as much, but it’s still cute.
The whale’s tongue agave (Agave ovatifolia) — aka Ursula, one of my few named plants — flexes her flukes comfortably in the big tank planter.
Yellow Mexican hat with Ursula
And one more. There’s a winecup (Callirhoe involucrata) coming along in there too, but I won’t see it bloom this year. It was a passalong from my friend Diana Kirby.
Pairs of ‘Winter Gem’ boxwood act as gateposts into the Circle Garden. Their clipped spheres and the overall geometry of the space contrast nicely with the wilder plants.
(For the record, I don’t recommend planting boxwood in central Texas currently. While these old Winter Gems have been performers, many of my newer boxwoods have become diseased shortly after planting and had to be removed.)
In the outer ring of the Circle Garden, purple skullcap (Scutellaria wrightii) flowers against ‘Color Guard’ yucca in galvanized pots.
In the back, ‘Mystic Spires’ salvia (Salvia longispicata x farinacea) adds height and season-long flowers.
Here and there, native heartleaf skullcap (Scutellaria ovata) weaves through other plants, adding short spires of blue-purple flowers.
The squid agave (Agave bracteosa) in the tall fluted pot will remain to welcome the new owners.
Behind the swimming pool, rooted in gaps in the limestone slabs, yellow hesperaloe (Hesperaloe parviflora) and beaked yucca (Yucca rostrata) add their own dramatic flower spikes.
The hesperaloe’s yellow flowers pop against the dark cedar coyote fence.
A Tucson-inspired blue stucco wall adds structure and year-round color as a backdrop to blond-flowering Mexican feathergrass (Nassella tenuissima). These are all Texas natives or native cultivars.
One last look at the Circle Garden, which I hope will be a source of joy to the next owner, as it has been for me.
Thank you for following my Texas gardening adventures. I hope you’ll keep following along as I learn about gardening in Colorado and start a new waterwise garden at my future home. Next task: finding and buying a Denver house!
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
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Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Mother’s Day brunch is about more than what’s on the table. It’s about gathering, slowing down, and making something that feels thoughtful.
But when you’re planning the menu, it’s easy to default to a typical brunch: pastries stacked high, sugary drinks flowing, heavy casseroles that leave everyone ready for a nap.
Celebratory? Yes. Energizing? Not always.
The good news is you don’t have to choose between indulgent and balanced. With a few intentional shifts, you can build a Mother’s Day brunch menu that feels special and satisfying, while also supporting steady energy, fullness, and overall well-being.
Here’s how to create a brunch that honors the moment and the people around your table.
1. Start With a Protein Anchor
If brunch has a foundation, it’s protein.
Protein increases satiety and can help regulate overall energy intake throughout the day (1). Instead of letting pastries take center stage, build your menu around something substantial.
For perspective, one single-serving container of plain nonfat Greek yogurt provides around 16 grams of protein, an egg offers about 6 grams, and a 6 oz fillet of salmon has around 43 grams (2,3,4)
“Beginning a special meal with enough protein can help support steady energy, so you can stay present and enjoy the moments that matter most,” notes Brookell White, MS, RD, MyFitnessPal dietitian (10).
When protein leads, everything else becomes easier to balance.
2. Upgrade the Carbs (Don’t Eliminate Them)
Brunch without carbohydrates isn’t brunch, and it doesn’t have to be.
The goal isn’t to remove carbs. It’s to choose options that bring fiber and nutrients along with them.
Instead of refined, low-fiber options, try dishes that feel thoughtful and nourishing:
Whole grains and fiber-rich starches slow digestion and help reduce sharp blood sugar spikes and crashes. (5)
“Pairing whole-grain carbs with protein or healthy fats can make brunch feel more satisfying, so you’re not thinking about food again an hour later.” says White.
3. Make Produce the Star (Not the Garnish)
Brunch tables tend to be beige. A little color changes everything.
Adding vegetables and fruit increases nutrient density while making the spread feel vibrant and inviting.
White states that “Including a variety of colorful fruits and vegetables helps ensure a broader range of vitamins, minerals, and protective plant compounds (6).”
4. Be Intentional About Sweets
Yes, there should be something sweet.
Many Mother’s Day recipes now focus on lighter desserts that still feel festive, such as fruit-forward baked goods or yogurt-based treats.
And there is an abundance of those. So, you can pick a couple from these options:
When the rest of the meal is thoughtfully balanced, dessert can simply be enjoyed without feeling too full or sluggish afterwards.
5. Rethink Brunch Beverages
Alcoholic cocktails are brunch staples, but many commercially available flavored alcoholic beverages contain added sugars, often in the form of glucose and fructose (7).
Thoughtful drink choices can also support a healthy brunch without sacrificing the celebratory feel.
Consider adding:
Sparkling water with citrus slices
Iced green tea with mint
Coffee with milk for added protein or you can go a little crazy with this Banana Coffee Protein Shake recipe
Sometimes the difference between an everyday meal and a celebration is simply how it’s served. A large platter instead of individual plates. Fresh herbs scattered over a dish. Fruit layered in a clear bowl so the colors show through.
Research consistently shows that visual appeal influences how satisfying a meal feels. When food looks abundant and thoughtfully arranged, it enhances the overall eating experience (8,9).
That doesn’t mean adding more food; it means presenting what you already have in a way that feels intentional.
Try serving family-style dishes so everyone can build their own plate. Place proteins at the center of the table, surround them with colorful vegetables and whole-grain options, and let sweets feel like a finishing touch rather than the starting point.
A Simple Formula for Planning
If you’re unsure where to start, use this structure:
1 protein-rich main
1 fiber-forward carbohydrate
2 colorful produce dishes
1–2 balanced sweet options
Beverage options that prioritize hydration
That’s enough.
Frequently Asked Questions (FAQs)
Is there an easy way to structure a healthy Mother’s Day brunch menu?
Yes. If you’re feeling overwhelmed, use a simple formula to guide your planning:
1 protein-rich main
1 fiber-forward carbohydrate
2 colorful produce dishes
1–2 balanced sweet options
Hydration choices beyond alcohol
This framework helps ensure variety and balance without overcomplicating the menu.
What if some dishes overlap categories?
That’s completely fine. A frittata with vegetables may count as both your protein and one produce dish. A quinoa salad with roasted vegetables could cover both your carbohydrate and a colorful side. The formula is meant to simplify decisions, not create more of them.
Can I scale healthy Mother’s Day brunch recipes up or down for different group sizes?
Absolutely. Hosting a larger group? Add another vegetable dish or a second protein option. Keeping it intimate? Choose one standout main, a vibrant side, and a single dessert. The balance matters more than the number of dishes.
Bottom Line
Mother’s Day brunch isn’t about perfect macros or flawless plating.
It’s about staying at the table a little longer. Listening a little closer. Letting the meal support the moment instead of stealing energy from it.
When you build a menu around protein, fiber-rich carbohydrates, produce, and healthy fats, you create something that feels indulgent and nourishing at the same time.
Whether you’re trying new Mother’s Day healthy brunch recipes or simply upgrading a few family favorites, small choices can make the entire meal feel more balanced.
And if the conversation turns to health goals, you can always show her how you use MyFitnessPal. Not as a rulebook, just as a tool that helps you stay mindful, even on days like this.
