You dont want to miss these menstrual phase recipes for the next time autie flow is in town! cycle syncing menstrual recipes are made to support your body during this low energy interverted time in your cycle.
Menstruation is a natural part of a woman’s reproductive cycle, but it can often be accompanied by a range of uncomfortable symptoms, including mood swings, bloating, and cramps. One way to alleviate these symptoms is through a healthy, balanced diet. Eating the right foods at the right time during your menstrual cycle can help regulate hormone levels and reduce inflammation, leading to a more comfortable and manageable period.
In this blog post, we will be sharing 25 delicious recipes that are tailored to each phase of your menstrual cycle. The menstrual cycle is divided into four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Each phase has different nutritional needs, and our recipes have been designed to cater to these needs.
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Disclaimer: This is not medical advice and should not be taken as such. I am not a doctor and do not claim to be as these are solely based on my experiences. Please consult your family doctor before considering any recommendations listed in this post. Thanks!
nutrition for each phase of our cycle
During the menstrual phase, for example, the body requires more iron to replenish the blood lost during menstruation. Our recipes for this phase include iron-rich foods such as spinach, lentils, and beef.
Overall, these recipes are designed to support your body’s natural rhythms and help you feel your best during your menstrual cycle. Whether you’re looking for a hearty meal to fuel your workouts or a comforting treat to indulge your cravings, we have something for everyone. So grab your apron and get ready to cook up a storm!
But first: a word about cycle syncing
Cycle syncing is a way of life. I believe all women should be aware of what phase they are in with regards to their menstrual cycle. If you have no idea what im talking about right now – read this post. However, to summarize it for you:
naturally cycling women have 4 phase to her cycle:
- menstrual phase (days 1-7)
- Follicular phase (days 7-14)
- ovulation phase (days 14-17)
- Luteal phase (days 18-28)
*note the days within each phase will be specific to you and your own unique cycle* and withing each phase, you will have difference engery levels and nutrient needs. This is where cycle syncing comes into play! Tailoring your workout schedule, social life, and nutrients to work WITH your body rather than against it will make the world of a difference. Especially whe it comes to hormonal balance!
If you are on the pill, these phases will not apply to you as ovulation is not occuring. If you are looking to get off the pill smoothly – this is the post for you
Menstrual phase recipes: breakfast
Now, lets dive into some insanely good menstrual phase breakfast recipes for all your cycle syncing needs!
- Oatmeal with fruits and nuts – Oatmeal is a great option during the menstrual phase as it is high in fiber, which can help with digestion and reduce bloating. Cook your oatmeal with your preferred milk or water, and add fruits like bananas, berries, and chopped nuts like almonds, walnuts, or cashews for some added protein and healthy fats.
- Avocado Toast with Eggs – Avocado toast is a tasty and filling breakfast that is perfect for the menstrual phase. Mash some avocado onto a slice of whole grain toast and add a boiled or poached egg on top. You can also add some sliced tomatoes and a sprinkle of salt and pepper for flavor.
- Smoothie Bowl – Smoothie bowls are a great option for a refreshing breakfast that can help reduce inflammation and bloating. Blend frozen fruits such as berries, mangoes, and bananas with some almond milk or Greek yogurt. Pour the mixture into a bowl and add toppings like granola, nuts, or seeds for some crunch.
- Veggie Omelet – An omelet filled with veggies such as spinach, bell peppers, onions, and mushrooms can provide a healthy dose of iron and other nutrients during the menstrual phase. Whisk some eggs with a dash of milk, and pour the mixture into a heated skillet. Add your veggies and some cheese if desired, and fold the omelet over once cooked.
- Chia Pudding with Berries – Chia seeds are a great source of omega-3 fatty acids and fiber, which can help reduce inflammation and regulate bowel movements. Mix chia seeds with your preferred milk and sweetener, and let it sit in the fridge overnight. Top with fresh berries for some added flavor and antioxidants.
Menstrual phase recipes: Lunch time!
- Quinoa and Vegetable Bowl: Cook quinoa according to package directions, and toss with sautéed vegetables such as kale, broccoli, and bell peppers. Top with a boiled egg or sliced avocado for protein and healthy fats.
- Lentil Soup: Lentils are high in iron, which can be beneficial during menstruation. Cook lentils with vegetable or chicken broth, diced tomatoes, and your favorite spices. Serve with a slice of whole grain bread.
- Spinach and Feta Omelette: Beat two eggs with a splash of milk, and pour into a hot skillet. Add a handful of spinach, some ground beef, and crumbled feta cheese to one side, then fold the other side over to form an omelette. Serve with a side of fruit.
- Chickpea Salad: Mix together canned chickpeas, diced cucumbers, cherry tomatoes, and crumbled feta cheese. Toss with a simple dressing made from olive oil, lemon juice, and your favorite herbs.
- Tuna Sandwich on Whole Grain Bread: Mix canned tuna with mashed avocado, diced celery, and a squeeze of lemon juice. Spread onto whole grain bread and add sliced tomato and lettuce for a satisfying sandwich.
Menstrual phase recipes: winner dinners!
Now, these dinners are menstrual phase winners! Satisfying, healthy, and full of nutrients to support you body and your cycle.
- Baked Salmon with roasted asparagus and sweet potato: Salmon is an excellent source of omega-3 fatty acids which can help reduce menstrual cramps. Roasting asparagus and sweet potatoes is a delicious and healthy way to incorporate vegetables into your meal.
- Lentil and vegetable soup: Lentils are a great source of iron and protein, which are important during your menstrual phase. This soup is easy to make, and you can add any vegetables you have on hand such as carrots, celery, and kale.
- Quinoa and vegetable stir-fry: Quinoa is high in fiber, protein, and magnesium which can help reduce menstrual cramps. Stir-frying vegetables such as broccoli, bell peppers, and mushrooms is a quick and easy way to create a healthy and satisfying meal. Add some steak to pump up the protein and iron content as well!
- Chickpea and spinach curry: Chickpeas are a great source of protein and iron, and spinach is high in magnesium which can help reduce menstrual cramps. This flavorful curry is easy to make and can be served over rice or with naan bread.
- Spinach and mushroom frittata: Eggs are a great source of protein and vitamin D, which are important during your menstrual phase. Adding spinach and mushrooms to an omelet is a delicious way to incorporate vegetables into your meal.
Menstrual phase snack ideas
Filling snacks for when you need a little “pick me up” to combate the low energy you may be feeling due your your cycle.
- Dark chocolate: Dark chocolate contains antioxidants and magnesium, which can help reduce cramps and improve your mood. Plus, it’s a tasty treat that can satisfy your sweet cravings.
- Nuts: Nuts are a great source of protein, healthy fats, and fiber, which can help keep you feeling full and energized. Almonds, pistachios, and walnuts are all good options.
- Bananas: Bananas are a good source of potassium, which can help reduce bloating and water retention. They also contain vitamin B6, which can help alleviate mood swings and irritability.
- Greek yogurt: Greek yogurt is high in protein and calcium, which can help support your bones and muscles. It’s also a good source of probiotics, which can help regulate your digestive system.
- Trail mix: Trail mix is a great option if you’re looking for a portable snack that you can take with you on-the-go. Look for a mix that contains nuts, seeds, and dried fruit for a balance of protein, healthy fats, and carbs.
Menstrual phase desserts
the day is not complete without dessert, am I right? Here are some healthy options that will kick your cravings to the curb but also, leave you satisfied!
- Dark chocolate – Rich in antioxidants and magnesium, dark chocolate can help reduce inflammation and provide relief from menstrual cramps.
- Banana bread – A warm and comforting slice of banana bread can be a delicious way to satisfy cravings during your period. Bananas are a great source of vitamin B6, which can help reduce bloating and mood swings.
- Berry smoothie – A refreshing berry smoothie made with fresh or frozen berries, yogurt, and honey can provide a sweet and healthy snack that may help reduce menstrual cramps and mood swings.
- Warm apple pie – The warm and comforting flavors of apple pie can be a perfect indulgence during your period. Apples are a great source of fiber and antioxidants that can help regulate blood sugar and reduce inflammation.
- Chocolate chip cookies – Soft and chewy chocolate chip cookies can be a classic comfort food that can help satisfy cravings during your period. Plus, the magnesium in the chocolate can help reduce cramping and mood swings.
Wrapping it up
I hope you have found some valueable cycle syncing menstrual recipes in this post. Be sure to share it with a friend and check out my Instagram page for more hormone health content!
Until next time xx