27/02/2026
🌸 What To Eat During Each Phase of Your Cycle 🌸
Fuel your body according to your hormones — not against them.
Your energy, cravings, mood & digestion change across the month.
Here’s your simple food guide 👇
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🩸 Menstrual Phase (Days 1–5)
Focus: Replenish iron + reduce inflammation
🥬 Iron-rich foods
Spinach, red meat, lentils, beets
🫐 Anti-inflammatory foods
Berries, fatty fish, turmeric
🥒 Hydrating foods
Cucumbers, watermelon, celery
🍗 Lean proteins
Chicken, turkey, tofu
Warm, easy-to-digest meals work best.
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🌱 Follicular Phase (Days 6–14)
Focus: Support rising estrogen + energy
🥬 Leafy greens
Kale, arugula, Swiss chard
🍠 Complex carbs
Quinoa, brown rice, sweet potatoes
🥑 Healthy fats
Avocado, nuts, olive oil
🥦 High-fiber foods
Broccoli, artichokes, apples
Lighter, fresh, colorful meals feel best here.
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🌼 Ovulatory Phase (Days 15–17)
Focus: Liver support + hormone balance
🎃 Zinc-rich foods
Pumpkin seeds, chickpeas, cashews
🥦 High-fiber foods
Broccoli, artichokes, apples
🥑 Healthy fats
Avocado, nuts, olive oil
Hydrate well + keep meals balanced.
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🌙 Luteal Phase (Days 18–28)
Focus: Manage PMS + support progesterone
🍫 Magnesium-rich foods
Dark chocolate, nuts, spinach
🍲 Comforting foods
Warm soups, stews, herbal teas
🍠 Complex carbs
Oats, sweet potatoes, whole grains
Balanced carbs + protein help reduce cravings.
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Your cycle isn’t the problem.
Ignoring it is.
Eat with your hormones —
and watch your energy, mood & bloating improve.
Save this cheat sheet 📌
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