hello my friends, how we doing? welcome back to another week of nurturing your body through the ebb and flow of your menstrual cycle! let's embark on a culinary journey that celebrates and sustains our hormonal health :)
Menstrual Phase: Rest and Replenish
During your menstrual phase, your body deserves extra care and nourishment. Opt for iron-rich foods to replenish lost nutrients and comforting meals to soothe any discomfort.
Breakfast: Chocolate Banana Chia Seed Pudding
Ingredients:
1 ripe banana
2 tablespoons unsweetened cacao powder
1/4 cup chia seeds
1 cup almond milk
1 teaspoon vanilla extract
1 scoop protein powder or 1/4 cup greek yogurt
Optional toppings: sliced almonds, shredded coconut, raw honey
Directions:
In a blender, combine banana, cacao powder, almond milk, protein or greek yogurt, and vanilla extract. Blend until smooth.
Transfer the mixture to a bowl and stir in chia seeds.
Cover and refrigerate overnight, or for at least 4 hours, until thickened.
Serve chilled with your favorite toppings.
Lunch: Lentil Vegetable Soup
Ingredients:
1 cup dried lentils, rinsed and drained
4 cups vegetable or bone broth
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
2 cloves garlic, minced
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
Salt and pepper to taste
Fresh parsley for garnish
Directions:
In a large pot, sauté onion, carrots, and celery until softened, about 5 minutes.
Add minced garlic, cumin, and smoked paprika. Cook for another minute.
Stir in lentils and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender.
Season with salt and pepper to taste.
Serve hot, garnished with fresh parsley.
Dinner: Butternut Squash and Sage Pasta
Ingredients:
1 box brown rice pasta
2 cups butternut squash, peeled and cubed
2 tablespoons olive oil
2 cloves garlic, minced
1/4 cup fresh sage leaves, chopped
Salt and pepper to taste
Grated Parmesan cheese for serving (optional)
Directions:
Preheat oven to 400°F
Toss cubed butternut squash with 1 tablespoon olive oil, minced garlic, chopped sage leaves, salt, and pepper.
Spread squash mixture on a baking sheet and roast for 20-25 minutes until tender and lightly browned.
Cook pasta according to package instructions until al dente.
In a skillet, heat remaining olive oil over medium heat. Add cooked pasta and roasted butternut squash. Toss to combine.
Serve hot, optionally topped with grated Parmesan cheese. I also recommend serving with a side of salmon or chicken for extra protein
Follicular Phase: Energize and Renew
As you transition into the follicular phase, focus on meals that boost energy levels and support renewal. Incorporate plenty of fresh greens, lean proteins, and whole grains to fuel your body.
Breakfast: Green Goddess Smoothie Bowl
Ingredients:
1 ripe avocado
1 cup spinach leaves
1/2 cup chopped cucumber
1/2 cup pineapple chunks
1/2 cup unsweetened almond milk
1 scoop vanilla protein powder
1 tablespoon honey or maple syrup (optional)
Toppings: sliced kiwi, granola, chia seeds
Directions:
In a blender, combine avocado, spinach, cucumber, pineapple, protein powder, almond milk, and honey or maple syrup if using. Blend until smooth.
Pour the smoothie into a bowl and top with sliced kiwi, granola, and chia seeds.
Enjoy immediately.
Lunch: Quinoa Salad with Lemon Herb Dressing
Ingredients:
1 cup quinoa, rinsed
2 cups water or bone broth
1 cucumber, diced
1 bell pepper, diced
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint
1/4 cup crumbled feta cheese (optional)
Lemon Herb Dressing:
1/4 cup olive oil
Juice of 1 lemon
1 teaspoon honey or maple syrup
1 teaspoon Dijon mustard
Salt and pepper to taste
Directions:
In a medium saucepan, bring water or vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15-20 minutes until quinoa is cooked and liquid is absorbed. Fluff with a fork and let cool.
In a large bowl, combine cooked quinoa, diced cucumber, diced bell pepper, chopped parsley, chopped mint, and crumbled feta cheese if using.
In a small bowl, whisk together olive oil, lemon juice, honey or maple syrup, Dijon mustard, salt, and pepper to make the dressing.
Pour the dressing over the quinoa salad and toss to coat evenly.
Serve chilled or at room temperature.
Dinner: Lemon Garlic Shrimp with Zucchini Noodles
Ingredients:
1 lb shrimp, peeled and deveined
3 medium zucchinis, spiralized into noodles
2 tablespoons olive oil
3 cloves garlic, minced
Zest and juice of 1 lemon
Salt and pepper to taste
Fresh parsley for garnish
Directions:
Heat olive oil in a large skillet over medium heat. Add minced garlic and cook until fragrant, about 1 minute.
Add shrimp to the skillet and cook for 2-3 minutes per side until pink and cooked through.
Stir in lemon zest and juice. Season with salt and pepper to taste.
Add zucchini noodles to the skillet and toss with the shrimp and garlic mixture. Cook for 2-3 minutes until noodles are heated through but still crisp.
Serve hot, garnished with fresh parsley.
Ovulatory Phase: Vitality and Radiance
During the ovulatory phase, embrace vibrant, nutrient-dense meals to support vitality and radiance and help the detoxification of excess hormones. Incorporate a rainbow of fruits and vegetables, healthy fats, and protein-rich foods to nourish your body from within.
Breakfast: Berry Protein Pancakes
Ingredients:
1 cup oats
1 ripe banana
1/2 cup Greek yogurt
2 eggs
1 teaspoon baking powder
1/2 teaspoon vanilla extract
1 cup mixed berries (such as blueberries, raspberries, and strawberries)
Directions:
In a blender, combine oats, banana, Greek yogurt, eggs, baking powder, and vanilla extract. Blend until smooth.
Heat a non-stick skillet over medium heat and lightly grease with coconut oil or ghee
Pour small portions of the batter onto the skillet to form pancakes.
Drop a few berries onto each pancake.
Cook for 2-3 minutes on each side until golden brown and cooked through.
Serve with additional berries on top and a drizzle of maple syrup!
Lunch: Mediterranean Chickpea Salad
Ingredients:
1 can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup diced red onion
1/4 cup chopped fresh parsley
1/4 cup crumbled feta cheese
2 tablespoons extra virgin olive oil
Juice of 1 lemon
1 teaspoon dried oregano
Salt and pepper to taste
Kalamata olives for garnish (optional)
Directions:
In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, parsley, and feta cheese.
In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper to make the dressing.
Pour the dressing over the salad and toss to coat evenly.
Garnish with Kalamata olives if desired.
Serve chilled or at room temperature.
Dinner: Grilled Salmon with Asparagus and Quinoa
Ingredients:
4 salmon fillets
1 lb asparagus, trimmed
2 tablespoons olive oil
2 cloves garlic, minced
Zest and juice of 1 lemon
Salt and pepper to taste
2 cups cooked quinoa
Directions:
Preheat grill to medium-high heat.
In a small bowl, whisk together olive oil, minced garlic, lemon zest, lemon juice, salt, and pepper to make the marinade.
Place salmon fillets and trimmed asparagus on a large plate or baking dish. Pour the marinade over the salmon and asparagus, making sure they are evenly coated. Let marinate for 15-20 minutes.
Grill salmon fillets for 4-5 minutes per side, or until cooked to your desired doneness. Grill asparagus for 3-4 minutes, turning occasionally, until tender and lightly charred.
Serve grilled salmon and asparagus over cooked quinoa.
Luteal Phase: Balance and Sustain
During the luteal phase, focus on meals that help balance hormones and sustain energy levels. Incorporate complex carbohydrates, healthy fats, and foods rich in magnesium and B vitamins to support your bodies energy and digestion through this phase.
Breakfast: Sweet Potato Breakfast Bowl
Ingredients:
1 medium sweet potato
1 tablespoon almond butter
1 teaspoon raw honey
3 tablespoons greek yogurt
1/4 cup gluten free granola
1 tablespoon chia seeds
Directions:
Pierce the sweet potato with a fork and microwave on high for 5-7 minutes, or until tender.
Cut the sweet potato in half and top each half with greek yogurt, almond butter, honey or maple syrup, granola, and chia seeds
Serve warm and enjoy!
Lunch: Spinach and Mushroom Frittata
Ingredients:
1 tablespoon olive oil
1 onion, diced
8 oz mushrooms, sliced
2 cups fresh spinach leaves
4 eggs
1 cup unsweetened milk (dairy or non-dairy)
1/2 cup shredded cheese (or vegan alternative)
Salt and pepper to taste
Pinch of nutmeg
Directions:
Preheat oven to 375°F
In a skillet, heat olive oil over medium heat. Add diced onion and sliced mushrooms. Cook until softened and any liquid from the mushrooms has evaporated, about 5-7 minutes.
Add fresh spinach leaves to the skillet and cook until wilted, about 2 minutes. Remove from heat and let cool slightly.
In a mixing bowl, whisk together eggs, milk, shredded cheese, salt, pepper, and nutmeg.
In your greased baking dish, spread the mushroom and spinach mixture evenly
Pour the egg mixture over the vegetables.
Bake for 35 minutes
Let cool for a few minutes before slicing and serving.
Dinner: Turkey and Vegetable Stir-Fry
Ingredients:
1 lb turkey breast, thinly sliced
2 tablespoons coconut aminos
1 tablespoon rice vinegar
1 tablespoon honey or maple syrup
2 tablespoons sesame oil
2 cloves garlic, minced
1 tablespoon grated ginger
1 bell pepper, thinly sliced
1 cup broccoli florets
1 carrot, thinly sliced
Cooked brown rice for serving
Directions:
In a small bowl, whisk together coconut aminos, rice vinegar, and honey or maple syrup to make the sauce.
Heat sesame oil in a large skillet over medium-high heat. Add minced garlic and grated ginger, and cook for 1 minute until fragrant.
Add sliced turkey breast to the skillet and cook until browned and cooked through, about 5-7 minutes.
Add sliced bell pepper, broccoli florets, and carrot to the skillet. Cook for an additional 3-4 minutes until vegetables are tender-crisp.
Pour the sauce over the turkey and vegetables. Stir well to coat evenly and cook for another 2-3 minutes.
Serve hot over cooked brown rice.
These recipes should make a few servings and you can always look back at past weeks to see other recipes per phase! As always, listen to your body's cues and adjust recipes according to your preferences and dietary needs.
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Happy cooking and happy cycling! Love you guys!
xx Paige