a peek into how i food shop with my cycle in mind

i am giving you the “inside scoop” of how i stay on track easily as i go through the four phases of my cycle each month, allowing me to meal plan & food shop with ease! i broke down each phase for you & gave you my go-to’s for each phase! happy hormones ahead, friend!

menstrual phase wellness  

period days (around 3-5 days)

food focus

+ chia seeds 

+ dark berries

+ dark chocolate 

+ peanut butter

+ spinach, kale

+ bone broth

+ soups

+ stews

+ stir fry

+ watermelon, grapes

+ add sea salt to all meals to replenish minerals 

follicular phase wellness 

days following period (around 7-10 days)

food focus

+ oats with nut butter & flax meal

+ red meat

+ salmon

+ greens

+ avocado

+ egg & chicken

+ cheese

+ yogurt

+ carrots, peas, oranges

+ cashews, pumpkin seeds

ovulatory phase wellness 

after follicular phase (around 7 days)

food focus

+ raw foods like salads

+ green juices 

+ higher fiber intake!

+ spinach, chard, dandelion, broccoli

+ apricots, figs, raspberries, strawberries 

+ eggs

+ cucumber, tomatoes, berries 

+ pecans, pistachios, dark chocolate 

+ quinoa, corn, bell pepper

+ nuts 

luteal phase wellness

following ovulatory phase (around 7-10 days)

increase calories leading up to another period!

food focus

+ roasted veggies

+ higher fiber foods

+ complex carbs

+ apples, peaches, raisins, chickpeas

+ dates, pears, bananas

+ sesame seeds, sunflower seeds, walnuts

+ tahini

+ walnuts, beef, turkey 

+ quinoa

+ dark chocolate 

+ sweet potatoes

+ strawberries

+ cauliflower, celery, cucumber