Why Everyong is Drinking Lemon Balm Tea (+ 10 Soothing Recipes to Try!)

A Quiet NIGHTLY TEA Ritual That Changed Everything

If there’s one small ritual I have started this year that’s brought me profound calm, softness, and balance as I navigate the beautiful but often turbulent waters of perimenopause aka my 40’s, it’s brewing myself a cup of lemon balm tea.

I stumbled upon this gentle herb a few years ago while looking for natural ways to soothe my frazzled nerves and find moments of true rest in the middle of life’s chaos.

I had no idea that this simple, fragrant plant — often overlooked in the garden — would become one of my most beloved tools for staying grounded, feeling feminine, and supporting my hormonal shifts naturally.

Fun fact, I now walk around this Lemon Balm extract in my purse, just a dab under the tongue instantly brings a sense of calm.

Today, I want to share exactly why lemon balm tea is so special, how it supports us as women (especially in our 30s, 40s, and beyond), and how you can weave it into your daily self-care rituals to nurture your nervous system, balance your mood, and invite more oxytocin — that sweet “love hormone” — into your body and your life.

What is Lemon Balm and Why Does It Feel Like a Hug in a Cup?

Lemon balm (Melissa officinalis) is a gentle herb in the mint family with a lovely, subtle lemony scent. It’s been used for centuries in traditional herbal medicine as a calming tonic for the mind, a gentle digestive aid, and a beautiful supporter of restful sleep.

For me, it feels like an herbal embrace — a moment of peace that melts tension and invites my body back into its soft, feminine state. When life feels hectic or hormones feel unsteady, sipping lemon balm tea helps me come home to myself.

🍵 The 6 Beautiful Benefits of Drinking Lemon Balm Tea

Sipping a warm cup of lemon balm tea is like wrapping your nervous system in a gentle hug. This unassuming herb — Melissa officinalis — has been cherished for centuries for its soothing, mood-lifting, and heart-lightening properties. Here’s why it’s so wonderful to keep in your daily routine:

✨ 1. Naturally Calms the Mind & Eases Stress
Lemon balm is well-loved for its mild sedative effects. Drinking the tea can help quiet racing thoughts and bring a peaceful pause to an overwhelmed mind. Many people enjoy a cup in the afternoon or evening to unwind after a busy day.

✨ 2. Supports Deeper, Restorative Sleep
Because it helps relax the nervous system, lemon balm tea can gently prepare your body for rest. It’s a beautiful bedtime ritual if you’re someone who struggles to fall asleep or wakes up feeling restless during the night.

✨ 3. Aids Healthy Digestion
Traditionally, herbalists have turned to lemon balm to soothe occasional digestive discomfort. It can help ease bloating, mild cramps, or that “nervous stomach” feeling that sometimes comes with stress.

✨ 4. Uplifts the Mood
One of my favorite things about lemon balm is how it seems to lift a low mood without being overly stimulating. A cup can feel like a natural boost of sunshine on days when you need a little extra emotional support.

✨ 5. Balances & Nourishes the Nervous System
Regularly drinking lemon balm tea is a gentle way to support your body’s resilience to stress. It helps calm the body’s fight-or-flight response and brings you back to your natural state of ease and flow.

✨ 6. Deliciously Simple Self-Care
Beyond its herbal magic, brewing lemon balm tea invites you to slow down, sit with yourself, and remember that tending to your inner calm is a form of everyday self-love. It’s an easy ritual that reminds you to prioritize moments of softness and stillness in your day.

Tip: Fresh or dried leaves both work well — just steep for about 5–10 minutes and inhale that delicate, lemony aroma as you sip. I love adding a spoonful of lemon balm honey or pairing it with other calming herbs like chamomile, lavender, or mint.

Related Reading: How to do a proper tea ritual

How I Use Lemon Balm Tea in My Daily Life

My ritual is simple but deeply nourishing:

• I keep dried organic lemon balm in a pretty glass jar near my kettle.

• In the late afternoon — when my energy dips and stress peaks — I brew a pot of tea and step away from my screens.

• I pour it into my favorite mug and take ten slow minutes to savor the warmth, inhale the citrusy aroma, and just be.

This simple pause helps regulate my nervous system, lowers cortisol, and reminds my body it’s safe to relax and receive.

{ click here to shop my lemon balm tea essentials }

10 Calming & Soothing Lemon Balm Recipes You’ll Love

1️⃣ Fresh Lemon Balm Lemonade — The Herbal Academy
This simple recipe shows you how to use fresh lemon balm leaves to make a delicate, uplifting lemonade. Perfect for beginners, it’s a gentle way to enjoy lemon balm’s calming effects in their purest form.

2️⃣ Lemon Balm Iced Tea — Tidbits & Co
Cool off while calming your nerves with this refreshing iced version. It’s lightly sweet and incredibly soothing — wonderful for hot days when you want to sip something that reduces tension and lifts your mood.

3️⃣ Lemon Balm & Coconut tea — Homestead Challenge
Infuse coconut with lemon balm to create a sweet, herbaceous treat. It’s a lovely way to boost relaxation and sneak lemon balm’s benefits into your day.

4️⃣ Honey Lemon Balm Spritzer — She wears may hats
A fun twist on classic lemonade, this herbal version combines fresh lemon balm with zesty citrus for a cooling drink that soothes anxiety and feels like sunshine in a glass.

5️⃣ Lemon Balm and Chamomile Sleep Tea — The Good Life
Pair lemon balm with gentle chamomile for a dreamy bedtime blend. Sip this before bed to quiet your thoughts and invite deep, restorative sleep.

6️⃣ Lemon Balm Detox Drink for weight loss — Recipe Master
This is perfect to sip in the evenings and curb the bedtime cravings. It’s also a delicious way to enjoy lemon balm’s relaxing AND detoxifying properties.

7️⃣ Lemon Balm & Mint Herbal Popsicles — Edible Wild Food
Cool, calming, and kid-friendly, these herbal popsicles combine lemon balm and mint for a soothing treat on warm days. They’re a fun way to help the whole family unwind.

8️⃣ Lemon Balm Salve— Food For Life Garden
This helps to calm digestion, ease tension, and support your immune system — a staple in traditional herbal pantries.

9️⃣ Lemon Balm Tincture — Food For Life
Learn how to make your own tincture — a concentrated extract you can keep on hand for quick stress relief. A few drops under the tongue can help you stay calm and centered during busy days.

🔟 Lemon Balm Infused Oil for Calming Skincare — Hawk Homestead
Lemon balm isn’t just for sipping — you can infuse it in oil to make a gentle skincare remedy that soothes irritated skin and promotes a sense of calm when massaged in.

Hope you enjoyed this post!

You may also like:

How to do a proper tea ritual ceremony at home

7 rituals of a Soul Aligned Woman

p.s. This post may contain affiliate links, which means I'll receive a commission if you purchase through my link, at no extra cost to you. I am so grateful for your support.

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15+ HEALTHY + HIGH PROTEIN SNACK IDEAS You Can Easily Make At Home

Need some healthy snack ideas you can grab on the go? This post will give you 15+ ideas for high protein, healthy snacks you can easily make at home.

Protein is essential for women, not only for supporting muscle health but also for managing weight, balancing hormones, and maintaining energy throughout the day.

High-protein snacks are particularly beneficial because they help stabilize blood sugar, curb cravings, and promote a feeling of fullness, making it easier to avoid unhealthy snacking.

Adding more protein-rich foods to your diet can enhance metabolism and keep energy levels consistent—a big plus for busy days.

PROTEIN HELPS:

• Repair and replenish muscle

• Boost the immune system

• Keep us full

• Provide structure

• Helps transport other materials

Why High-Protein Snacks Matter for Women

Protein is a building block for nearly every tissue in the body, and for women, it plays a special role in maintaining muscle mass, especially as we age.

Protein also helps to keep hair, skin, and nails strong and can improve focus and mental clarity. Having enough protein during the day can also help reduce afternoon slumps, as it prevents the blood sugar spikes and crashes that can occur with carb-heavy snacks.

Beyond the basics of muscle health and energy, protein helps with hormonal balance, which can support better mood regulation and overall well-being. By choosing high-protein snacks, women can benefit from steady energy and avoid the trap of constantly feeling hungry.

Must-Have Ingredients for Quick High-Protein Snacks

Keeping a well-stocked pantry and fridge with high-protein essentials makes it easy to whip up a snack whenever hunger strikes. Here are some key ingredients to have on hand:

• Greek Yogurt: Rich in protein and calcium, Greek yogurt is versatile and pairs well with fruits, nuts, or a drizzle of honey.

• Cottage Cheese: This low-fat, high-protein option works as a snack on its own or with fruit and seeds for added fiber and nutrients.

• Nuts and Nut Butters: Almonds, walnuts, and natural peanut or almond butter add healthy fats and protein to keep you fuller longer.

• Eggs: Hard-boiled eggs are portable and easy to make in batches, perfect for on-the-go snacking.

• Edamame: High in plant-based protein, edamame can be steamed and seasoned for a savory snack.

• Tuna or Salmon Packets: Convenient and shelf-stable, these protein-packed packets are great on crackers or with veggie sticks.

• Hummus: Made from chickpeas, hummus is a good source of plant-based protein and pairs well with fresh veggies.

• Cheese Sticks or Cubes: A quick and easy source of protein, cheese pairs well with fruit or whole-grain crackers.

• Chia Seeds: These tiny seeds are packed with protein, fiber, and healthy fats—ideal for adding to yogurt or making overnight chia pudding.

• Pumpkin or Sunflower Seeds: Add these seeds to salads or mix them with nuts for a crunchy, protein-rich snack.

With these ingredients on hand, creating high-protein snacks becomes simple, even on a busy schedule. Incorporating more protein into your diet is a small but impactful way to support overall health and stay energized.

THINGS I KEEP IN MY KITCHEN TO MAKE IT EASY:

Related Reading: The ultimate guide to hormones + cycle syncing for women

p.s. This post may contain affiliate links, which means I'll receive a commission if you purchase through my link, at no extra cost to you. I am so grateful for your support.

💡 Pro-tip: Grab a FREE 30 Day trial of Amazon Prime to get unlimited free shipping to make shopping for your coffee bar super easy – without even leaving home!

15+ HEALTHY + HIGH PROTEIN SNACK IDEAS You Can Easily Make At Home

01 | Egg White Bites with Turkey Sausage

by Danielle from Oh Snap Macros

These homemade Egg White Bites are a meal prep must-have! Made with egg whites, cottage cheese, veggies and turkey sausage, these creamy bites are high protein, low-carb and totally delicious.

02 | High Protein Chicken Salad Recipe

pinterest . com

Chicken salad is one of my go-to snacks almost daily.

This one suggests 8 oz of shredded chicken, greek yogurt and spicy mustard. I also am obsessed with Trader Joe’s Everything Bagel seasoning. I also like to add avocado right along with my chicken salad.

02 | Rice cakes with high protein spreads

via @rheeeuniceee

I am a rice cake addict. I love the caramel and chocolate versions of rice cakes. You can add greek yogurt, cottage cheese, cream cheese or peanut butter and then top with your berry of choice.

This snack feels is just as good as any yummy dessert.

03 | Yogurt bowl with berries and granola

Credit: @charlotteaunpartipris

Just one 4 oz cup of greek yogurt is 12 grams of protein. I love to add this yummy Vanilla gluten free granola, it has 8 grams of protein per serving.

04 | Air Fryer Crispy Chickpeas

Via Eight Forest Lane

This might be one of the easiest to make snacks and it’s so delicious! Chickpeas are an incredibly versatile and nutrient-rich source of plant-based protein, making them an ideal choice for healthy snacking and meal prep.

Packed with about 15 grams of protein per cooked cup, chickpeas help keep you full longer, making them a fantastic option for those looking to support muscle health, manage weight, and sustain energy.

They’re also loaded with fiber, which aids digestion and helps stabilize blood sugar, reducing energy crashes throughout the day.

05 | High Protein Green Smoothie

I can tell you from personal experience, this green smoothie recipe will change your life. I lost 20 lbs when I had one every morning for a month straight.

06 | High Protein Trail Mix

Recipe via: Eating Bird Food

This high protein trail mix is packed with nuts, seeds, edamame, dried fruit and chocolate chips. It’s the perfect protein-packed snack to keep on hand whenever those hunger cravings strike!

07 | Healthy spicy tuna bowls with avocado

Via Honest Grub Honest Foodie

A can of tuna has about 19-25 g of protein. This is probably one of the best snacks for your protein goals. I am not a big fan of regular tuna so making it spicy is a game changer.

It’s also rich in omega-3s. So it gives your brain a boost. Also, it’s really high in selenium, a potent antioxidant.

Add this spicy tuna on some healthy crackers with avocado is a genius and delicious snack idea.

08 | Edamame Hummus

Recipe via: SkinnyFitalicious

Edamame is a fantastic source of plant-based protein, offering around 17 grams of protein per cooked cup.

It's a complete protein, meaning it contains all nine essential amino acids that our bodies need, making it an especially valuable option for those on a plant-based diet.

Edamame is also rich in fiber, which supports digestion and helps maintain stable blood sugar levels, making it a great snack to keep you feeling full and energized.

09 | Chocolate Peanut Butter Protein Bars

recipe via: Emily Nutrition

I’m a sucker for adding peanut butter to anything. One scoop of peanut butter is 4 grams of protein, not bad for such a tasty little treat.

These protein bars are made with good-for-you ingredients and can help keep you satisfied between meals. Not to mention, they are incredibly DELICIOUS!

10 | Charcuterie Snack Plate

pinterest . com

I am obsessed with Chomps Turkey Jerkey snacks. I often make a small plate of healthy things to go along with my high protein turkey snack. Each stick alone has 12 grams of protein.

You can add so many things to your plate:

• cheese slices / bars

• grapes

• pistachios

• apple slices

• gluten free / rice crackers

11 | High Protein Chia Pudding

Recipe via: Sillibake

Chia seeds are a great source of protein (4.7 grams per 2 TBSP), fiber, calcium, magnesium, etc. Added with Greek Yogurt (9 grams of protein per 1 cup), you have a high protein pudding!

12 | Cinnamon Roasted Chickpeas

Recipe via Miranda’s Kitchen

Another chickpea snack idea! These sweet, crunchy cinnamon roasted chickpeas deliver in terms of flavor.

13 | Two Minute Protein Brownie

Recipe via: Callas Clean Eats

This Protein Brownie is gluten free, single-serve, and comes together in two minutes! It’s incredibly chocolatey, fudgy, and delicious and to make it even better, it’s high in protein, low sugar, and has minimal ingredients.

Next time you’re having a chocolate craving and need a quick fix, you’ll want to give this recipe a try!

14 | Frozen Yogurt Bark

Recipe via: All The Healthy Things

The first time I tried this recipe, I was shocked at how easy it was. This is now a staple in my home and something I love to snack on.

The best part? It’s customizable, you can easily mix and match your favorite toppings based on what you have on hand.

15 | High Protein Egg Salad

Recipe via: Carmyy.com

Eggs are one of the most efficient, natural sources of high-quality protein, packing about 6 grams of protein per egg with all nine essential amino acids.

This complete protein profile is critical for muscle repair, immune support, and overall cell function, making eggs an ideal choice for those seeking a nutritious, protein-packed snack or meal.

This egg salad with Greek yogurt is going to be your new go-to high-protein, healthy snack or lunch recipe!

6 FAQs About High-Protein Snacks for Women

1. How much protein should I aim for in a snack?
Aiming for 10-20 grams of protein per snack is ideal for most women. This amount can help stabilize blood sugar and keep you full until your next meal.

2. Are high-protein snacks good for weight loss?
Yes! High-protein snacks can help with weight loss by increasing satiety, reducing overall calorie intake, and supporting muscle mass, which boosts metabolism.

3. Can I get enough protein if I’m vegetarian or vegan?
Absolutely! Plant-based proteins like tofu, tempeh, edamame, chickpeas, lentils, and nuts are great sources. Adding plant-based protein powders to snacks is another way to boost protein intake.

4. Are protein bars a healthy snack option?
It depends on the ingredients. Some protein bars are loaded with sugar and artificial ingredients, so look for bars with minimal added sugars and high-quality protein sources. Or, try making your own with oats, nuts, and protein powder.

5. How do I know if I’m getting enough protein throughout the day?
Pay attention to hunger cues and energy levels. If you’re frequently feeling fatigued, sluggish, or hungry shortly after eating, it might be time to up your protein intake. Tracking with an app can also be helpful if you’re new to a high-protein diet.

6. Are high-protein snacks safe to eat daily?
Yes! Protein is essential for bodily functions, and incorporating it in every meal, including snacks, is a healthy choice for most people. Just ensure a balanced approach with fruits, veggies, and whole grains for overall nutrition.

Related Reading: 15 high protein weeknight dinners that you can meal prep