sunday sync series

let's get into it!!

Happy Sunday friends!!

I’m starting something new on Instagram: my Sunday Sync Series. Every Sunday, I’ll be sharing what I’m prepping to support the phase of my cycle I’m in. Think of it like a weekly reset, but with your hormones in mind :)

This upcoming week, I’ll be moving through the follicular and ovulatory phases- two of the most energizing times in the cycle!

What These Phases Mean

Follicular Phase (Days 6–12, roughly):
Your hormones (estrogen especially) start rising after your period, which brings an uptick in energy, creativity, and motivation. This is the time to eat lighter, fresher meals that support estrogen metabolism and give you steady fuel for new projects and workouts.

Ovulatory Phase (Days 13–15, roughly):
Estrogen peaks and testosterone gives you a little extra boost. You’ll likely feel more social, outgoing, and strong during workouts. This is the best time for vibrant, nutrient-rich foods- especially those that help your liver process that surge of estrogen and keep inflammation in check.

Best Foods for These Phases

• Fresh produce: Bright fruits and colorful veggies (berries, tomatoes, cucumber, leafy greens) help provide antioxidants and fiber for hormone metabolism

• Lean proteins: Salmon, chicken, chickpeas, and Greek yogurt give your body the building blocks for muscle and energy

• Omega-3 fats: Salmon, chia seeds, and olive oil are anti-inflammatory and supportive for both brain and hormone health

• High-fiber carbs: Chickpeas, chia, jasmine rice, and fresh veggies keep digestion moving, which is key for estrogen clearance

This Week’s Prep Recipes

🍋 Basic Lemon Salmon

Perfect to bake once and use for quick lunches or dinners all week.

Ingredients:

• 2-3 salmon fillets (about 6 oz each)

• 1 tbsp olive oil

• Juice of 1 lemon

• Salt + pepper to taste

• Fresh parsley (optional)

Instructions:

1. Preheat oven to 375°F

2. Place salmon on a parchment-lined baking sheet

3. Whisk olive oil, lemon juice, salt, and pepper. Pour over salmon

4. Bake for 15–18 minutes, or until salmon flakes easily with a fork

5. Top with parsley if desired.

🥗 Greek Salad with Chickpeas

Refreshing, fiber full, and perfect as a side or light meal.

Ingredients:

• 4 baby cucumbers, diced

• 2 bell peppers, diced

• 1 cup cherry tomatoes, halved

• 1 cup chickpeas, drained + rinsed

• 1 cup crumbled feta

• 2 tbsp olive oil

• Juice of 1 lemon

• Salt + pepper to taste

Instructions:

1. Combine all veggies and chickpeas in a large bowl.

2. Add feta, olive oil, lemon juice, salt, and pepper. Toss well.

3. Store in the fridge for up to 4 days.

🍓 Berry Chia Pudding

A great make-ahead breakfast or snack.

Ingredients:

• 1 cup unsweetened almond milk (or any milk)

• ½ cup Greek yogurt

• 4 tbsp chia seeds

• 1 tbsp honey (or maple syrup)

• ½ cup fresh berries

• Pinch of cinnamon

Instructions:

1. Whisk almond milk, Greek yogurt, chia seeds, honey, and cinnamon in a jar or container.

2. Stir well and refrigerate at least 2 hours (or overnight).

3. Top with fresh berries before serving.

🥥 Coconut Jasmine Rice

Creamy, lightly sweet, and the perfect base for your salmon.

Ingredients:

• 1 cup jasmine rice

• 1 ½ cups reduced-fat canned coconut milk

• ½ cup water

• ½ tsp salt

Instructions:

1. Rinse rice until water runs clear.

2. In a saucepan, bring coconut milk, water, and salt to a boil.

3. Add rice, reduce to low heat, cover, and cook for 15 minutes.

4. Remove from heat, let sit 5 minutes, then fluff with a fork.

Extra Tips for These Phases

• Hydrate well: Rising estrogen can sometimes lead to bloating, so plenty of water (or herbal teas) helps.

• Workouts: Try more cardio, strength training, or group classes- you’ll likely have the energy and motivation

• Lifestyle: Use this “springtime” energy to plan, brainstorm, and socialize :)

This is exactly the kind of prep I’ll be doing in my Sunday Sync this week. If you want to follow along, check out my Instagram stories and posts- I’ll be walking through how I put it all together. And of course, I’ll always be sharing here on Substack (this community is my favorite)

Have the best week eva!!

xx Paige