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: 

• Green mint chip smoothie
• Strawberry-cocoa-smoothie 
• Paleo banana carrot breakfast muffins

Lunch/Dinner:

• Summer tomato and squash soup 
• Cucumber tomato salad 
• Cauliflower veggies bowl with chicken 
• Teriyaki salmon with sesame veggies

Dessert: 

• Paleo peanut butter chocolate chip cookies

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

• Savory Sweet Potato Breakfast Bowl
• Quinoa chia Pancakes

Lunch/Dinner

• Maple and beet spinach salad
• Easy pantry black bean burger
• Easy airfryer salmon 
• Spaghetti and grass-fed meatballs
• Easy beef burgers 

Dessert: 

• Pumpkin chickpea blondies

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: 

• Breakfast yogurt bowl
• Banana Paleo Pancakes

Lunch/Dinner:

• Fresh summer salad 
• Balsamic chicken with vegetables
• Simple roasted salmon and asparagus

Desert: 

• 2 ingredient vegan whipped cream and berries 

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: 

• Sweet Potato Toast: 3 ways
• Spinach and Sweet Potato frittata 
• Cashew butter and strawberry sprouted oatmeal recipe 

Lunch/Dinner: 

• Roasted carrot and avocado salad
• Mini Turkey Sliders with Sweet potato bun
• Salmon Burgers with Smashed Avocado spread

Dessert: 

• Chocolate banana oat cookies

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!