My favorite Estima Diet Friendly recipes free from sugar, gluten, and refined carbs  | The Estima Diet

I'm Dr. Stephanie

My life's passion and mission is blending modern science with ancient wisdom to empower women's health and healing.

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This article is 1281words. If you want more delicious, easy to whip up meals, check out my 4-Week Keto Cycling Plan. This quickstart guide will help you understand what to eat (and what not to eat) during each phase of your menstrual cycle. If you want to feel your best every week of the month, grab the guide right away! It’s free.


I love yummy, indulgent recipes and snacks but they don’t always love me back.

What I mean is that most recipes we see on Instagram or on high-profile cooking sites are actually pumped with refined sugar, heavy on carbs, or full of fats that cause inflammation, bloating, and generally make us feel sluggish wanting to doze off into a week-long nap right after we’ve had a serving.

Now, as we age and our metabolism changes (especially for my goddesses over 40), these ingredients can seriously mess up our hormones and make us gain fat (adipose tissue) that takes ages to burn off.

This is why I want to share with you a few of my favorite recipes that are free from refined sugar, low on carbs, and won’t leave you bloated or drain your energy.

These recipes are all in-line with my signature Estima Diet™ with the mission to let you indulge in good food while keeping you on track with your health goals. 

You’ll only need a few minutes of prep and cook time for each, so they are perfect even for a busy week when you’re short on time.

Let’s dive in.

The Estima Diet™ Cobb Salad


Cobb salad is one of my go-to meals when I want something quick and nutritious.

I prepare all the ingredients in advance so I can just toss together when it’s time for lunch. 

Here’s what you’ll need:

2 oz bacon, (2 slices) chopped and browned 

1 handful of romaine lettuce

1 handful of kale

1 handful of radicchio

1 grilled chicken breasts (I preseason with salt, pepper and shawarma spices)

1 soft boiled egg

1/2 avocado, sliced 

1 cup cherry tomatoes, halved 

1/4 cup red onion, thinly sliced 

1/2 cup grana padano cheese

1/4 cup of black olives

And for the dressing:

3 Tbsp balsamic vinegar 

1 Tbsp dijon mustard 

1 garlic clove, pressed or finely minced (who am I kidding…I use 5 cloves 😂)

1/3 cup extra virgin olive oil 

1/4 tsp salt

1/8 tsp black pepper

How to prepare:

Saute chopped bacon on a skillet until browned and crisp (5 min).

Transfer to a paper-towel-lined plate to cool. 

Peel and quarter your soft-boiled eggs.

Chop, rinse and spin dry romaine lettuce, kale and radicchio and arrange on a platter. 

Arrange remaining salad ingredients (chicken, eggs, avocado, tomatoes, onion, grana padano cheese, black olives and bacon) in rows over salad.

Transfer the dressing ingredients to a mason jar and shake like crazy. 

Drizzle over the salad just before serving or let guests add their own dressing to taste.

And you’re all set! 

If you’re doing Sunday meal prep, pack all of your ingredients in glass jars or containers so you get extra easy access for them on a busy weekday.

This is also one of my favorite meals to take on the go or recommend to my clients when they are traveling and don’t want to eat greasy airport food.

Honey mustard salmon and veggie bake 


I love salmon because it’s rich in protein and Omega 3 and 6, as well as low in carbs – basically making it the perfect meal. 

This recipe is ideal for a fast dinner that your whole family will love.

What you’ll need: 

1 crown of broccoli

2 cups of brussel sprouts

1 tablespoon olive oil 

salt and pepper to taste 

2 teaspoons garlic powder 

1/2 cup fresh parsley chopped 

1/2 cup honey mustard 

 4-6 ounce salmon filets, skin removed 

How to prepare: 

Toss the quartered broccoli and brussel sprouts in a baking tray with some olive oil, salt and pepper. 

Spread the veggies out on a baking sheet in a single layer, Combine the honey mustard with the olive oil and parsley.

Spread a thick layer of the mustard mix on each of the salmon filets.

Place the pieces or salmon on-top of the veggies.

Then bake everything for 25 minutes.

And voila! You’re good to go.

Gluten-free, sugar-free, worry-free meal that’s insanely filling and amazing for your brain and body.


Congratulations, you are about halfway through my favorite recipes free of gluten, sugar, and carbs. The chef in me loves and honors the chef in you. Just a reminder that if you want more delicious, nutritious meals that take minutes to prepare, you can get them right here inside of my 4 Week Keto Cycling Plan. It’s free. 


Healthy baked feta with zoodles and grilled chicken


The zoodles in this recipe take care of the gluten aspect as they are absolutely organic, unprocessed, and delicious while creating the same sensation of eating pasta noodles!

Here’s what you’ll need:

cherry tomatoes

olive oil

a block of feta cheese


pepper + salt


black olives

chicken breast

How to prepare:

Add the tomatoes, spinach, olive oil, block of feta, to a deep baking dish and season with salt and pepper.

Bake for 40min at 375 F

While that is cooking, you brush the chicken breast in oil and season with salt & pepper. 

Heat up your grill at med-high heat, and then place your chicken on the grill. 

Cook for 12 minutes on one side & flip. 

Once the internal temperature of your chicken is 165ºF you can take it off the grill. 

Once the feta is done in the oven, squash the block of feta, add in the zoodles, make sure everything is evenly coated and serve.

Place a few olives around your dish.

I like to add grilled chicken on top to boost the overall protein of my meal.

You will not regret the cheesy gooey goodness that is this amazing recipe!

Oven baked chickpeas


Ready for a quick & satisfying snack that doubles a healthy alternative to croutons? 

Then say hello to my oven baked chickpeas (with my secret seasoning recipe – that is finger lickin’ good!) 

Here’s what you’ll need:

Canned Chickpeas

Olive Oil

Pepper + Salt 

Sesame seeds

Garlic powder 

Za’atar (Middle Eastern mixed spices)


How to prepare:

Wash the chickpeas (if they are canned, this usually means that have already been cooked, so most lectins will be gone, but a good wash is important as lectins are water-soluble and typically found on the outer surface of a food, so exposure to water removes them.)

Add in in all the seasoning with the salt and pepper to taste and mix it altogether making sure everything is evenly coated

Bake for 30 minutes at 350 F.

If the chickpeas are not dry & crunchy – you can bake them for longer.

Enjoy them as a snack, enjoy them in your salad – they add the perfect crunch to any meal.


You shouldn’t have to sacrifice taste for quality.

My mission with The Estima Diet™ and the recipes above is to show you that you can eat in a strategic way that actually helps you melt fat off without compromising taste.

You don’t have to eat rice cakes to stay slim. 

I want you to eat real, hearty meals prepared with quality ingredients that don’t take long to whip up.

That’s my whole ideology and it’s proven to work for thousands of women across the globe who are putting these recipes to action and consistently hitting their health goals.

So try my yummy gluten-free, sugar-free recipes and tell me what you think!


Want My 4 Week Keto Cycling Meal Plan?

If you want to feel your best every week of the month, grab the guide right away!

>>Click Here To Get The Guide Now<<


P.S. Want more resources like this?

You’ll also love…

Are you thinking of becoming a women’s metabolic health coach? 

In my Estima Certification Program™, I will teach you the science: hormones, appetite, perimenopause, menopause, energy balance, and all the aspects associated with transforming a woman’s body at any age.

Learn more about The Estima Certification Program™

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