20 Meal Ideas to Support a Healthy Menstrual Cycle

20 Meal Ideas to Support a Healthy Menstrual Cycle

These days, abnormal menstrual cycles have become common, leading many women to believe that their symptoms are “normal.” Helping your clients understand their bodies and cycles is a way to empower them to advocate for their health.

We’ve rounded up recipes appropriate for both the follicular and luteal phases of the menstrual cycle with specific foods to help based on the body’s needs in each phase. That Clean Life members can add these recipes to a client’s meal plan or use them to create a phase-specific recipe book.

Follicular Phase Recipes

During the follicular phase, supporting healthy estrogen levels is key. Flax seeds and cruciferous veggies are great foods to help the body naturally regulate estrogen levels so they stay in the Goldilocks zone.

Flax & Pumpkin Seed Mixture

Flax and pumpkin seeds eaten during the follicular phase is an approach called seed cycling. This recipe uses both and is high in healthy fats and fiber.

Add Flax & Pumpkin Seed Mixture to your client’s meal plan here.

Raspberry Zinger Smoothie

This smoothie sneaks in a hidden serving of cruciferous veggies alongside a healthy serving of antioxidants and calcium.

Add this Raspberry Zinger Smoothie to your client’s meal plan here.

Raspberry Overnight Oats

This high fiber breakfast makes morning meals a breeze, you can prep it once and have grab-and-go nutrition ready for days.

Add Raspberry Overnight Oats to your client’s meal plan here.

Pan Seared Cod with Cauliflower Rice

Served over a bed of cauliflower rice, this is a flavourful way to increase cruciferous veggies.

Add Pan Seared Cod with Cauliflower Rice to your client’s meal plan here.

Brussels Sprouts Slaw with Chicken

Brussels sprouts and cabbage are great foods for anyone focusing on hormone health, this tasty slaw uses both!

Add Brussels Sprouts Slaw with Chicken to your client’s meal plan here.

Garlicky Beef & Greens

This hearty recipe is a great way to get more kale into non-salad eaters.

Add Garlicky Beef & Greens to your client’s meal plan here.

One Pan Paleo Plate

This one-pan wonder is the solution to anyone who lacks the time to make nutrition a priority!

Add the One Pan Paleo Plate to your client’s meal plan here.

Falafel Tahini Salad

Packed with calcium, protein, and fiber, this meat-free main is always a crowd pleaser!

Add Falafel Tahini Salad to your client’s meal plan here.

Fruit with Almond Butter

Almond butter is a great source of healthy fats, important for hormone health. Paired with fruit, it makes the perfect snack!

Add Apple with Almond Butter to your client’s meal plan here or a Banana with Almond Butter here.

Coconut Yogurt with Strawberries

Coconut yogurt is a great dairy-free alternative to regular yogurt. This snack adds berries and cinnamon for some natural sweetness.

Add Coconut Yogurt with Strawberries to your client’s meal plan here.

Luteal Phase Recipes

During the luteal phase, cravings are more common. Meals high in protein, fat, and fiber, but low in simple carbs and sugar can help minimize cravings and keep blood sugar stable.

Sesame & Sunflower Seed Mixture

Seed cycling recommends eating sesame and sunflower seeds daily throughout the luteal phase, this mixture can easily be sprinkled over chia pudding, yogurt, or salads.

Add Sesame & Sunflower Seed Mixture to your client’s meal plan here.

Chocolate Zucchini Bread Smoothie

This recipe uses only half a banana for sweetness and some zucchini for additional creaminess.

Add this Chocolate Zucchini Bread Smoothie to your client’s meal plan here.

Cauliflower & Egg Breakfast Muffins

Starting the day with protein, fat and veggies gives blood sugar levels a chance to stay balanced all day long. This recipe contains all three in an easy and portable muffin.

Add Cauliflower & Egg Breakfast Muffins to your client’s meal plan here.

Vanilla Chia Pudding with Berries

Chia pudding is a high-fiber, lower-carb alternative for overnight oats and makes a great breakfast or snack.

Add Vanilla Chia Pudding with Berries to your client’s meal plan here.

Turmeric Chicken Salad

This protein-packed salad makes the perfect meal to keep blood sugar stable for hours.

Add Turmeric Chicken Salad to your client’s meal plan here.

Walnut Crusted Salmon with Asparagus

Both salmon and walnuts are great sources of healthy fats and protein, paired with asparagus for fiber this meal checks all blood sugar balancing boxes.

Add Walnut Crusted Salmon with Asparagus to your client’s meal plan here.

Steak, Butternut Squash & Broccoli

Leading up to the period, high iron foods like red meat can help prepare the body for a loss of iron. This recipe is also high in B vitamins to support energy levels.

Add Steak, Butternut Squash & Broccoli to your client’s meal plan here.

Turkey Kale Wraps

Swapping a tortilla for high-nutrient kale makes these wraps an awesome grain-free lunch or snack.

Add Turkey Kale Wraps to your client’s meal plan here.

Tuna Salad Plate

This recipe is perfect for the client who enjoys grazing on a few different foods at snack time.

Add a Tuna Salad Plate to your client’s meal plan here.

Prosciutto-Wrapped Apples

This high-protein snack will crush a sweet and salty craving in minutes.

Add a Prosciutto-Wrapped Apples to your client’s meal plan here.

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