Have you noticed that your body craves different things depending on where you are in your menstrual cycle? One week you’re drawn to fresh and light meals, the next you’re longing for something warm and filling. Something comforting. And you know what? It’s no coincidence.
The menstrual cycle affects your body’s metabolism, blood sugar, stress system, and even your nutritional needs. Adjusting how you eat during the different phases can help you feel more balanced—both physically and emotionally. And it doesn’t have to be complicated. It’s not about rules, but about giving your body the right type of support at the right time.
Here’s a simple guide to how you can adapt your food to what your body needs. And for those who want to try, we’ve included some nourishing and tasty recipes for each phase.
Menstrual Phase – warmth, minerals, and simplicity
During your period, hormone levels are at their lowest, and your body focuses on letting go and cleansing. Many notice lower energy, a more sensitive stomach, and a greater need for rest. This is a good time to choose food that is easy to digest and rich in minerals like iron and magnesium.
What the body often needs:
Warming stews, slow-cooked meals, and soups
Root vegetables, seaweed, sesame seeds, and miso broth
Iron-rich plant foods like nettle, spirulina, nutritional yeast, and legumes
Soft fats from avocado, tahini, or nuts
A nourishing start to the day: Creamy porridge with sesame, tahini, and banana
You’ll need:
100 ml rolled oats
200 ml oat milk or other plant milk
1 tsp sesame seeds
1/2 tsp cinnamon
1 banana, sliced
1 tsp tahini
Optional: a pinch of sea salt
Cook the oats in plant milk until creamy. Stir in cinnamon and sesame seeds. Top with banana slices, tahini, and a sprinkle of sesame seeds.
Comforting dinner: Lentil soup with root vegetables, miso, and nori
You’ll need:
1/2 yellow onion
1 clove garlic
1 carrot
1 parsnip
100 ml red lentils
500 ml water
1 tbsp miso paste
1 sheet nori (or sesame seeds)
Sauté onion and garlic in a little oil. Add diced root vegetables and rinsed lentils. Pour in water and let simmer for 20 minutes. Stir in miso at the end (don’t boil). Top with sliced nori or sesame seeds.
Follicular Phase – color, lightness, and rebuilding
Now estrogen levels rise, and your body starts rebuilding itself. You may feel clearer, more energetic, and curious to try new things—both in life and on your plate. This is a great time to eat raw, colorful, chlorophyll-rich foods that support renewal.
Helpful foods right now:
Leafy greens, sprouts, berries, tofu, and legumes
Fermented foods like kimchi, sauerkraut, or miso
Lactic acid bacteria and foods that support gut flora
Chlorophyll-rich powders like wheatgrass or spirulina
Colorful breakfast: Green smoothie bowl with spirulina and berries
You’ll need:
1 banana
100 ml frozen blueberries
1/2 avocado
100 ml oat milk
1 tsp spirulina powder or wheatgrass
1 tbsp sunflower seeds
Toppings: coconut flakes, berries, granola
Blend everything into a thick, creamy consistency. Top with your favorites. Spirulina adds chlorophyll, while berries and avocado provide antioxidants and creaminess.
Fermented dinner: Kimchi salad with tofu and sunflower seeds
You’ll need:
1 handful white cabbage, finely shredded
50 ml kimchi
1 handful spinach
100 g tofu (marinated if possible)
50 ml sliced strawberries (or other berries)
1 tbsp sunflower seeds
Dressing: 1 tsp sesame oil, 1 tsp rice vinegar, 1/2 tsp maple syrup
Massage the cabbage with a little salt until soft. Mix with the other ingredients. Drizzle the dressing on top. A salad rich in fermented foods, protein, and color—just what the body often wants now.
Ovulation – liver-friendly, light, and stabilizing
Around ovulation, hormones peak. Do you feel stronger and more expressive than usual? Many women do, often followed by increased sensitivity after ovulation itself.
Your body is most open and receptive during this phase and thrives on foods that support the liver, stabilize blood sugar, and help break down excess hormones.
Often beneficial now:
Cabbage, broccoli, carrots, flaxseeds, and leafy greens
Avocado, turmeric, lemon, and olive oil
A balance of protein, fat, and fiber
Hydrating foods and plenty of water
Stable and refreshing breakfast: Overnight oats with blueberries, flaxseeds, and lemon
You’ll need:
100 ml rolled oats
200 ml oat milk
1/2 mashed banana
50 ml blueberries
1 tbsp flaxseeds
1/2 tsp grated lemon zest
Toppings: pumpkin seeds, a drizzle of honey
Mix everything in a jar the night before. In the morning, top with seeds and extra berries. A fresh, fiber-rich breakfast that keeps you going.
Supportive and colorful lunch: Quinoa salad with kale, carrot, and avocado
You’ll need:
100 ml cooked, cooled quinoa
1 handful kale
1 grated carrot
1/2 avocado
50 ml blueberries or pomegranate seeds
1 tsp flaxseeds
Dressing: lemon, olive oil, mustard, honey
Massage the kale with a little olive oil until soft. Mix all ingredients and drizzle with dressing. A light, liver-friendly salad full of nutrients to support hormone balance.
Luteal Phase – satiety, a calm nervous system, and stable blood sugar
After ovulation, estrogen levels drop and progesterone takes over. Some experience inner calm, while others feel more sensitive physically and emotionally. Many crave carbohydrates, which can be the body’s way of calming the nervous system. Supporting the body with enough food and nourishing carbs can help.
What the body often appreciates now:
Roasted sweet potato, root vegetables, quinoa, mung beans
Coconut milk, almond butter, oats
B6, magnesium, and adaptogenic herbs like ashwagandha
Soft, warm, comforting meals that are easy to digest
Grounding morning: Chia pudding with oat milk, raspberries, and almond butter
You’ll need:
3 tbsp chia seeds
200 ml oat milk
1/2 tsp vanilla powder
50 ml freeze-dried raspberries
1 tsp almond butter
Toppings: pumpkin seeds or coconut flakes
Mix chia seeds, oat milk, and vanilla. Let sit overnight. Top with raspberries, almond butter, and something crunchy. A filling breakfast that’s gentle on the nervous system.
Simple flavor boost: Roasted sweet potato with hummus and fresh herbs
You’ll need:
1 medium sweet potato
100 ml hummus (lemon or garlic works well)
1 tbsp pumpkin seeds
Fresh parsley, mint, or cilantro
Olive oil and lemon for serving
Cut the sweet potato into halves or slices. Roast in the oven until soft with crisp edges. Top with hummus, seeds, and herbs.
Soon the cycle begins again:
→ PMS and cramps – natural relief tips
Choose what feels good for you
Remember—you don’t have to do everything “perfectly” or follow each phase exactly to eat in sync with your cycle. The best thing you can do is simply understand your body a little better—not set up strict rules for what you should eat.
Maybe you start by adding something new and exciting to your plate and notice the difference. Or maybe you finally understand why you always crave sweet potato the week before your period. That’s the whole point. And it’s enough.
