Menstrual Recipes

The menstrual phase marks the beginning of a woman’s cycle, when the uterine lining sheds and hormone levels—especially estrogen and progesterone—are at their lowest. During this time, the body is more vulnerable to fatigue and nutrient depletion, making it essential to focus on deeply nourishing, iron-rich, and mineral-replenishing foods.

While the metabolism is actually slightly lower during this phase—not yet ramping up—it’s common to crave grounding, comforting meals. This is the body’s way of signaling a need for restoration. Eating in tune with this phase supports hormonal balance and promotes a smoother transition into the next cycle phase.

Prioritize warming, easy-to-digest meals like slow-cooked soups and stews, grass-fed meats, cooked leafy greens, lentils, and beets. These foods help replenish iron, magnesium, and zinc, reducing cramping and fatigue. Incorporate hydrating elements like bone broth, herbal teas, and water-dense vegetables, and support your mood and hormone health with healthy fats from avocados, nuts, and full-fat dairy (if not fasting). By syncing your nutrition to your body’s needs in this phase, you create a foundation of recovery, rest, and renewal—making your entire cycle more balanced and energized.

Ⓥ = vegan or vegan option

Breakfast