Cycle Syncing Recipes

we got you covered baby with recipes to follow alllllll cycle long ⭐️

If you follow me on the ‘gram, you probably already know that I’m all about cycle syncing when it comes to nutrition.

It’s something I talk about a lot because I believe there’s so much power in being a woman

— a lot of which can be tapped into by understanding and supporting our bodies —

But let me be clear: I’m not out here eating foods that align perfectly with my cycle every single day.

If you do it, kudos to you - but for me, that’s too much brain power put towards tracking specific foods.

It’s just not realistic for most of us.

With that said, I do think there’s a ton of value in making certain food shifts depending on where you are in your cycle.

Even though I don’t follow it exactly, I’ve found that being mindful about the nutrients, cooking style, and calories your body needs at different points can make a world of difference in how you feel.

So, while I don’t think it’s necessary (or even healthy) to stress about syncing every single meal with your cycle

I do love the idea of listening to your body and making intentional choices when it feels right.

So in an effort to help you in that

we’re giving you a bunccchhh of recipes to carry you through your cycle that are simple, easy to bring in, and highlight the primary takeaways of cycle syncing 👇

How to sync your nutrition to your cycle:

Syncing your nutrition to your menstrual cycle is all about giving your body the right kind of support as your hormones fluctuate throughout the month.

Now we’ve already talked about the pros here - so I’m not going to go into it again. But you can read more about it here 👇

With that, here’s the low down:

• MENSTRUAL PHASE: all about eating warm, easy to digest blood building foods to ease digestion and support mineral loss

  • think: soups, stews, meat, beets, and leafy greens

• FOLLICULAR PHASE: appetite is a bit lower, we’re better able to tolerate carbs, and we’re getting primed for ovulation with increasing estrogen. All of this means, fresh vibrant foods with a focus on vitamin C and estrogen support

  • think: stir fries, salads, grains, eggs, ground flax, cruciferous veggies

• OVULATORY PHASE: your fertility window that requires some estrogen and anti-inflammatory support. It is also when appetite tends to be lowest

  • think: salads, smoothies, sardines, anchovies, berries, cruciferous veg

• LUTEAL PHASE: a bit of rollercoaster that can be eased with more calories, more protein, and less fasting. Plus, some complex carbs and potassium for mood and body support.

  • think: chicken, roasted sweet potatoes, baked root veggies, coconut water, sesame seeds

This is really the gist I follow.

I know when I’m in my follicular/ovulatory phase, I need to be bumping up my omega-3s and cruciferous veggies.

I know when I’m heading in luteal, I need that extra snack and some potassium boosts.

I know when I’m on my periods, those soothing soups and stews are where it is at.

Still want some more support? We got 12 (yes, 12 recipes) to get you started

psssttt: 6 are free as a lil gift from me to you ♥️

Cycle Syncing Recipes:

MENSTRUAL PHASE:

focus: blood building, easy to digest foods

BREAKFAST: Warm Oatmeal with Walnuts and Cinnamon

• 1/2 cup oats

• 1 cup almond milk

• 1 tbsp ground flax

• 1 tbsp walnuts

• 1 medjool date, pitted and chopped

• 1 tsp cinnamon

Directions:

1. In a small pot, combine oats, ground flax, and almond milk.

2. Bring the mixture to a gentle simmer over medium heat, stirring occasionally to prevent sticking.

3. Cook for 5-7 minutes or until the oats have absorbed the milk and reached your desired consistency.

4. Remove from heat and spoon into a bowl.

5. Top with chopped walnuts, pitted date pieces, and a sprinkle of cinnamon.

6. Enjoy warm for a nourishing start to your day.

LUNCH/DINNER: Beet and Quinoa Bowl with Steak

• 1/2-1 cup cooked quinoa (cook accordingly to directions on package)

• 1 beet (roasted or boiled and diced)

• 4 oz. 100% grass fed steak

• Kale

• Olive oil

• 1/4 cup feta

Directions:

1. Cook the quinoa according to the package instructions and set aside.

2. Roast or boil the beet until tender (about 30-40 minutes if roasting, 20-30 minutes if boiling). Peel and dice into bite-sized pieces.

3. Heat a skillet over medium-high heat and cook the steak to your preferred doneness (about 3-4 minutes per side for medium-rare). Let the steak rest for 5 minutes before slicing thinly.

4. Lightly steam or sauté the kale in olive oil until just wilted, about 2-3 minutes.

5. In a bowl, combine the quinoa, diced beet, and steamed kale.

6. Top with sliced steak and crumble feta over the bowl.

7. Drizzle with olive oil and season with salt and pepper to taste. Enjoy a warm, iron-rich meal.

BEVERAGE: Ginger Tea

• 1-inch piece of fresh ginger (sliced)

• 2 cups hot water

• Optional: 1/2-1 tsp honey ; lemon squeeze

1. Steep ginger in hot water for 10 minutes.

FOLLICULAR PHASE:

focus: vibrant, fresh, meals

BREAKFAST: Quick Egg Scramble

• 2-3 eggs

• 1 tsp olive oil

• 1 handful of spinach

• 1/2 avocado, sliced

• tangerine

Directions:

1. Heat olive oil in a non-stick pan over medium heat.

2. In a bowl, whisk the eggs until well combined.

3. Pour the eggs into the pan and add the handful of spinach.

4. Stir gently and continuously to scramble the eggs, cooking until they are fully set but still soft (about 3-5 minutes).

5. Serve the egg scramble with avocado slices on the side.

6. Enjoy with a peeled tangerine for a light, refreshing breakfast that’s rich in protein and vitamins.

LUNCH/DINNER: Stir-Fry with Tofu and Veggies

• 1/2 block firm tofu (cubed)

• 1 bell pepper (sliced)

• 1/2 zucchini (sliced)

• 2 tbsp soy sauce

• 1 tbsp olive oil

• 1/2-1 cup cooked rice

Directions:

1. Press the tofu between paper towels or a clean kitchen towel to remove excess moisture. Cut into cubes.

2. Heat olive oil in a large skillet or wok over medium heat.

3. Add the tofu to the skillet and cook for 5-7 minutes, turning occasionally, until all sides are golden and crispy.

4. Remove the tofu from the pan and set aside.

5. In the same pan, add the bell pepper and zucchini. Stir-fry for 3-4 minutes until the vegetables are slightly tender but still crisp.

6. Add the tofu back to the pan along with the soy sauce. Stir well to coat everything evenly.

7. Continue cooking for another 2-3 minutes until the flavors are fully combined.

8. Serve over cooked rice, if desired, and enjoy a quick and nutrient-dense meal.

BEVERAGE: Berry Smoothie

• 1/2 - 1 cup berries

• 1/2 banana

• handful of spinach

• 1 Tbsp chia seeds

• 1 Tbsp ground flax

• Optional: collagen powder

• Coconut water

• Ice

Directions

1. Blend until smooth

OVULATORY PHASE:

Focus: Cooling, fresh, anti-inflammatory rich foods