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Recipes To Support Your Menstrual Cycle

Recipes to support your cycle 

Did you know that you can support your body by eating different foods depending on where you are in your menstrual cycle? Depending on which phase you are in (hint: there are four!) your body benefits from different nutrients!  In today’s post, we are providing you with some of our favorite recipes for each phase of your menstrual cycle! 

Phase 1: Menstrual Phase

We are all more than likely to be familiar with the menstrual phase. The first day of bleeding is considered day one of your cycle. To support your body during this time, we turn to water-rich fruits and veggies to stay hydrated and also incorporate comfort foods (think: peanut butter and dark chocolate). 

You can find specific foods we recommend incorporating during the menstrual phase here.  

Recipes for the menstrual phase: 

Breakfast: 

Lunch/Dinner:

Dessert: 

Phase 2: Follicular Phase

The follicular phase is the second phase of the menstrual cycle occurring around day six through day fourteen. You are likely feeling low on energy during this time, so we like to focus on energy-boosting foods such as iron and vitamin B12. 

You can find specific foods we recommend incorporating during the follicular phase here

Recipes for the follicular phase: 

Breakfast

Lunch/Dinner

Dessert: 

Phase 3: Ovulatory Phase

The Ovulatory phase is the shortest phase lasting between one to two days, generally around days 13-15. During this time, energy levels and mood are typically high, so we suggest focusing on quality proteins and fats while cutting back on carbohydrates. 

You can find specific foods we recommend incorporating during the ovulatory phase here

Recipes for the ovulatory phase: 

Breakfast: 

Lunch/Dinner:

Desert: 

Phase 4: Luteal Phase

Lastly, is the luteal phase which can last anywhere from 11 to 17 days. This time can often be attributed to PMS symptoms when energy is low and we tend to feel moody, irritable, bloated, and hungry! Because of this we suggest eating light but OFTEN (every three to four hours) to help balance blood sugar. Additionally, we recommend incorporating starchy veggies along with protein and healthy fats to help combat cravings. 

You can find specific foods we recommend incorporating during the luteal phase here

Recipes for the luteal phase: 

Breakfast: 

Lunch/Dinner: 

Dessert: 

The bottom line

It is pretty incredible how our bodies change over the course of the month! The food you eat can help support your body throughout its cycle to optimize your energy levels, PMS symptoms, and overall health!

Want to find out more? Struggling with your hormone health? Click here to work with us!

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