2500 Calorie Meal Plan for Hypothalamic Amenorrhea Recovery
- Elina Karlsson
- Apr 13
- 3 min read
If you’re on the journey to recover from Hypothalamic Amenorrhea (HA), one of the most powerful steps you can take is to eat enough—and to do so consistently. A daily intake of at least 2,500 calories is considered the minimum required to restore hormonal balance and bring your period back. This meal plan shows you what 2500 calories can look like in a day.
A Gentle Disclaimer Before You Begin
Hypothalamic Amenorrhea (HA) Recovery is not about perfection. It's not about tracking every calorie or weighing ingredients. In the early stages of recovery, it can be helpful to loosely plan your meals or track for a few days to ensure you're hitting the 2500 kcal mark—but this should be a temporary tool, not a long-term habit.
The goal is not control. The goal is freedom—to restore trust in your body and respond to hunger with kindness. As you reconnect with your natural cues, you’ll be able to let go of the numbers and eat based on how you feel, not how much you’ve calculated. If you’re still hungry, eat more. If you’re thinking about food, your body is asking for more. Give yourself full permission to respond. Your job is not to be perfect. Your job is to nourish.
Why 2,500 Calories Is the Starting Point
Hypothalamic Amenorrhea stems from energy deficiency—your body isn’t getting enough fuel to keep your reproductive system running. To reverse this, you need to consistently send the signal: “There is enough energy. It’s safe to menstruate again.”
The baseline for this is around 2500 calories per day. But for many, that’s just the beginning. If you are moving in any way, whether it’s a daily walk, strength training, a run, or just running after your kids, your energy needs will increase.
2500 Calorie Meal Plan for Hypothalamic Amenorrhea Recovery
This plan includes:
3 complete meals
3 satisfying snacks
Balanced carbs, fats, and proteins
Breakfast: Creamy Peanut Butter Oatmeal
1 dl oats
2 dl full-fat milk
1/2 tablespoon peanut butter
1/2 banana, sliced
1 teaspoon honey
1/2 tablespoon chopped walnuts
Approx. 500 kcal
Morning Snack: Yogurt Parfait
2 dl full-fat Greek yogurt
0.5 dl granola
1 tablespoon chia seeds
0.5 dl fresh berries
Approx. 300 kcal
Lunch: Pasta with Chicken and Veggies
2.5 dl cooked pasta (approx. 1.25 dl uncooked)
100 g grilled chicken breast
0.5 dl cooked peas
0.5 dl sautéed spinach
1/2 tablespoon olive oil
Grated parmesan (1 tablespoon)
Approx. 600 kcal
Afternoon Snack: Recovery Smoothie
2 dl whole milk
1/2 banana
1/2 tablespoon almond butter
0.5 dl oats
1 teaspoon cocoa powder
Approx. 300 kcal
Dinner: Nourishing Salmon Bowl
1 salmon fillet (100–120 g)
2 dl cooked white rice
0.5 avocado
1/2 dl roasted sweet potatoes
1/2 tablespoon tahini or olive oil
Approx. 600 kcal
Evening Snack: Toast and Nuts
1 slice whole grain or sourdough bread
1 tbsp nut butter
Some dates or chocolate
Approx. 200 kcal
Recovery from Hypothalamic Amenorrhea isn’t just about food—it’s about trusting your body again.
The more generously you eat, the faster your body can heal. Eating freely and trusting your hunger cues is a powerful part of your healing journey.
This is your 2500 Calorie Meal Plan for Hypothalamic Amenorrhea Recovery. It is to be seen as a staring point. If you’re active or feel the need to eat more, increase your portions. Trust your body—and be kind to it. Your healing is a process, and every step toward food freedom counts.
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