Cycle Syncing your meals

I've been eagerly anticipating this one - food and wellness combined?! My life’s passion. I've always been, and will forever remain, an intense FOODIE. While I appreciate all varieties of food, it's when we shift our perspective to view food as nourishment and fuel for our bodies that my eyes truly light up. I've been through many phases in my relationship with food, and I don't want to claim I've reached perfection. I believe I'm still learning and growing in this realm every day. But I have tried to cultivate a strong and healthy mental relationship with food.

As explained in the previous post (Cycle Syncing 101), as women, we have a very different hormonal cycle than men. Consequently, our bodies require varied nutrients throughout each phase. That's why you'll find yourself craving different foods throughout your cycle. It shouldn't come as a surprise to you when you get crazy chocolate cravings in the days before getting your period.

Our hormonal variations and menstrual cycles have a significant influence over metabolism, nutrient absorption, and physical performance. To optimize our efforts, it's crucial to strategically align our nutrition routines with these hormonal shifts.

Below, you'll find a chart that I've made with all the right foods for each cycle phase.

I know it might seem daunting, but what I normally do entails taking this list to the supermarket and buying ingredients according to what phase I'm in. I would go for grocery shopping based on ingredients rather than planned meals. Once you’ve stocked your pantry, you can get creative!

Here, I'm sharing some of my favorite and simple meal ideas tailored for each phase. The goal here is not for you to copy each recipe exactly but to tailor them to your cravings and convenience. This should become an enjoyable hobby for your day-to-day.

Menstrual Phase:

Breakfast: Whole egg omelet, cottage cheese, bone broth hot chocolate

Lunch/Dinner: Cup of bone broth, homemade miso soup, pork patties with seasoned wild rice.

Follicular Phase:

Breakfast: Protein chia seed overnight oats with pomegranates and Brazil nuts or savory Greek yogurt bowl with fried eggs, steamed green beans, and carrots.

Lunch/Dinner: Broccoli, avocado & canned artichoke salad with chicken and green lentil pasta.

Ovulatory Phase:

Breakfast: Smoked salmon, avocado toast.

Lunch/Dinner: Tuna pasta salad (quinoa & rice/red lentil pasta from Trader Joe's), add any of the veggies under the ovulatory phase above.

Luteal Phase:

Breakfast: Turkey slices, leek and onion omelet.

Lunch/Dinner: ACV-steamed cabbage salad with bolognese chickpea pasta.

Note: Any recipe available upon request in the comments section below:)

And lastly, here are some of my favorite happy hormone snack ideas:

• Greek yogurt bowl with bee pollen and blueberries.

• Carrots with homemade hummus.

• Adaptogen bone broth hot cocoa with collagen powder.

• Turkey slices with cheese.

Listen and trust your body to tell you what you might need, and don't be afraid to experiment.