recipes for each phase

this weeks Sunday sync!

Happy March & happy Sunday y’all, I’m back with this weeks Sunday Sync!

Once I stopped trying to eat and act the same way every single week of the month and started syncing my meals and lifestyle to my hormones, something clicked. My cravings stopped feeling chaotic, my bloating felt less dramatic, my late-night “what do I even want?” spirals got quieter.

Sunday Sync is not just meal prep, it’s hormone strategy! Below are 4 brand-new recipes for each phase + “why this works” under each so you actually understand what your body is doing! Save this. Cook this. Come back to it.

MENSTRUAL PHASE

Lower estrogen + progesterone. Energy dips. Body is shedding. Think warm, iron-rich, grounding.

Smoky Sweet Potato & Grass-Fed Beef Chili

Serves 4–5

Ingredients

• 1 lb grass-fed ground beef

• 1 tbsp olive oil

• 1 small yellow onion, diced

• 3 cloves garlic, minced

• 1 large sweet potato, peeled + cubed

• 1 red bell pepper, diced

• 1 can (14 oz) crushed tomatoes

• 1 cup bone broth

• 1 tbsp tomato paste

• 1 tsp smoked paprika

• 1 tsp cumin

• ½ tsp chili powder

• Sea salt + black pepper

• Optional toppings: avocado, pumpkin seeds, cilantro

Instructions

1. Heat olive oil in a large pot over medium heat.

2. Add onion, cook 3–4 minutes. Add garlic, cook 30 seconds.

3. Add beef, breaking up until browned.

4. Stir in sweet potato, bell pepper, tomatoes, broth, tomato paste, and spices.

5. Bring to boil, then simmer 20–25 minutes until potatoes are soft.

Why This Works

• Grass-fed beef → highly absorbable heme iron to replenish losses

• Sweet potatoes → grounding complex carbs to stabilize blood sugar

• Bone broth → minerals + gut support when digestion may feel slower

• Warming spices → support circulation and digestion

This is not the week to force cold salads. Let yourself be warm.

FOLLICULAR PHASE

Estrogen rising. Brain clearer. Energy building. Body handles lighter, fresher meals beautifully.

Lemon Herb Chicken + Spring Veg Quinoa Bowl

Serves 4

Ingredients

• 1 lb chicken thighs or breasts

• Juice of 1 lemon

• 2 tbsp olive oil (divided)

• 2 cloves garlic, minced

• 1 tsp oregano

• 1 cup dry quinoa

• 2 cups water or broth

• 1 bunch asparagus

• 1 zucchini, sliced

• 2 handfuls arugula

• Sea salt + pepper

Instructions

1. Preheat oven to 400°F.

2. Toss asparagus + zucchini with 1 tbsp olive oil, salt, pepper. Roast 15–18 min.

3. Cook quinoa (bring to boil, simmer covered 15 min, fluff).

4. Marinate chicken in lemon, olive oil, garlic, oregano, salt, pepper.

5. Bake 18–22 min. Slice and assemble bowls.

Why This Works

• Quinoa → light but protein-rich carb for rising activity

• Bitter greens (arugula/asparagus) → support liver processing of increasing estrogen

• Lean protein → supports muscle repair and metabolic flexibility

This is usually when you want to try new workouts, start projects, clean your apartment at 9pm. Eat for it!

OVULATORY PHASE

Peak estrogen. Often your most magnetic, social, outward-facing week.

Mango Salmon Glow Bowl

Serves 3–4

Ingredients

• 3 wild salmon fillets

• 1 tbsp olive oil

• Sea salt + pepper

• 1 cup shredded purple cabbage

• 1 cucumber, diced

• 1 mango, diced

• 1 avocado, sliced

• Juice of 1 lime

• Fresh cilantro

Instructions

1. Preheat oven to 400°F.

2. Drizzle salmon with olive oil, salt, pepper. Bake 10–12 minutes.

3. Layer cabbage, cucumber, mango in bowls.

4. Add salmon + avocado. Finish with lime + cilantro.

Why This Works

• Omega-3s (salmon) → anti-inflammatory support when estrogen peaks

• Vitamin C (mango + lime) → supports collagen + iron absorption

• Healthy fats (avocado) → stabilize blood sugar and enhance glow

This is the phase where your skin looks best and your appetite may feel slightly lighter. Keep meals colorful and vibrant!

LUTEAL PHASE

Progesterone rises. Metabolism increases slightly. Cravings louder. Blood sugar needs stability.

Taco-Stuffed Sweet Potatoes with Tahini Drizzle

Serves 4

Ingredients

• 4 medium sweet potatoes

• 1 lb ground turkey

• 1 tbsp olive oil

• 1 tsp cumin

• 1 tsp paprika

• ½ tsp garlic powder

• Sea salt

• ¼ cup tahini

• Juice of ½ lemon

• Splash of water

Instructions

1. Bake sweet potatoes at 400°F for 40–45 minutes.

2. Brown turkey in olive oil with spices.

3. Mix tahini + lemon + water into drizzle.

4. Split potatoes, fill with turkey, drizzle sauce.

Why This Works

• Complex carbs → support serotonin production

• Higher protein + fats → stabilize rising appetite

• Magnesium-rich tahini → supports PMS mood + muscle relaxation

This is not the week to restrict. Your body literally needs more.

The Framework Behind All of This

What you just read isn’t random recipe curation, it’s a framework. This is exactly how my cookbook Sync & Savor is structured! Not just dinners! But breakfasts, lunches, snacks, desserts for every single phase, so you’re not guessing what your body needs.

In the book we go deeper into:

• What’s happening hormonally in each phase

• How metabolism and cravings actually shift

• How to reduce bloating + blood sugar swings

• How to build balanced plates without overthinking it

• Grocery lists + prep structure so Sundays feel calm

It’s not a diet, it’s a rhythm! And if you pre-order this month, you get the bonus pack with exclusive recipes from the book and full “days in my life” during each phase! Just put your order number HERE and it will be emailed to you immediately! Here’s a bonus recipe for ya ;)

For today though: pick your phase, cook one recipe, stock your fridge.

Your Wednesday self will feel very taken care of!

Have the best week

xx Paige