Happy Wednesday, !



Since we’re on a hormone kick this month…

Here’s a DELICIOUS, meal-prep friendly, protein-packed, recipe that’s loaded with hormone-boosting omega-3 fatty acids.

PLUS: It uses canned salmon, so it’s affordable, quick, and pantry-friendly!

Easy Omega-3 Salmon Burgers 

(makes 4)

1 can (14–15 oz / 400 g) wild-caught salmon, drained and flaked

2 large eggs

½ cup (50 g) rolled oats or oat flour

¼ cup (40 g) finely chopped onion

2 tbsp (30 g) Dijon mustard

1 tbsp (15 ml) olive oil or avocado oil

Juice of ½ lemon (about 1 tbsp / 15 ml)

1 tbsp (4 g) chopped parsley or dill (optional)

Pinch of salt and pepper

In a bowl, combine all ingredients. Form into 4 patties and place on a plate. Refrigerate 5-10 minutes (this’ll help the burgers hold their shape as they cook).

Heat olive oil in a skillet over medium heat and cook 3-4 minutes per side, until golden brown.

Serve on a lettuce wrap, whole-grain bun, or over greens with a squeeze of lemon or your favorite sauce.

Nutrition info per burger:

Calories, 240; Fat, 13 g; Carbohydrates, 6 g; Fiber, 1 g; Protein, 24 g.

Here’s why your hormones will love this meal:

Omega-3 fats from salmon are anti-inflammatory and great for your heart, brain, and so much more.

Protein + healthy fats keep blood sugar steady and reduce cravings.

B vitamins + selenium (in salmon & eggs) support thyroid and metabolic health.

Healthy fats help your body make the best use of the nutrients in your food.

Tip: Get canned salmon that contains the bones because it’ll give you an added boost of calcium.

Hope you love them!

Make it an amazing evening!

Keep up the good work,

Coach Lu 

Ludwight Rigueur, SMTh, SMTr, LMT, Qigong Instructor

Rigueur Soma Performance

w: https://rsomaperformance.com

e: [email protected]

Booking Page: shor.by/RSPbookPage

https://bookme.name/RSomaTransform

P.S. Creating routines, meals, and habits that support your hormones doesn’t have to be complicated. If you’re ready to take the next step to focus on your health goals and hormone balance, reply with the word "READY" and I’ll send you the details.