Ready to kiss PMS goodbye? Feel more energized during your period? Regulate your cycle? If so, it’s time to support your hormones with nutrients that truly nourish you. And what better way to honor your body’s natural rhythm than with delicious, targeted ingredients? Unlock the secret to balanced hormones with this menstrual cycle meal plan! It’s designed to enhance your well-being and empower you to take your health into your own hands. One bite at a time, we’re diving into how to optimize your hormones. Whether you’re in a recipe rut—or want to hone in on specific nutrition tools for hormone balance—you’ve come to the right place. Bon appétit!
Use nutrition to support your hormones
When it comes to balancing hormones, proper nutrition is key. From soaring energy levels to radiant skin (and a stable mood!), hormones play a vital role in our overall well-being. Fueling with the right nutrients can make all the difference. Thanks to a colorful, well-stocked fridge, you can tap into food’s remarkable ability to transform your health. In turn, certain ingredients have the power to harmonize your endocrine system. Today, we’re delving into specific ingredients—and expert tips—for revolutionizing your hormones. A vibrant, balanced life could be a grocery basket away.
Understanding the Menstrual Cycle
For context, let’s begin here. The menstrual cycle is a complex process that prepares a woman’s body for pregnancy. On average, it lasts for 25-32 days. Use an app to track your cycle—this will help you determine its length! The cycle consists of four phases: menstruation, the follicular phase, ovulation, and the luteal phase. The uterine lining sheds during menstruation, and this is when a period begins. In a normal cycle, there are approximate lengths of each phase:
• Menstrual: The start of your period
• Follicular: 7-10 days leading up to ovulation
• Ovulatory: 3-5 days of ovulation
• Luteal: 10-14 days before your period starts again
Ready to live in sync with your hormones? My E-Book—Master Your Menstrual Cycle—is just the tool you need. It’s simple, straightforward, and will arm you with nutrition and lifestyle tips to balance your hormones with ease.
signs of hormone imbalance
Unfortunately, it’s estimated that over 80% of American women have an underlying hormonal imbalance. But, what does this mean—and how do you know if you have a hormone imbalance? Hormone imbalances can manifest in various signs and symptoms. Ultimately, they indicate the delicate equilibrium within the body’s endocrine system is disrupted. These signs include everything from irregular (or absent) menstrual cycles to intense PMS, unexplained weight gain, hair loss (or excessive hair growth), fatigue, and decreased libido. Additionally, hormone imbalances can manifest as hot flashes, night sweats, vaginal dryness, and bone density loss.
Note that individual experiences may vary, and consulting with a healthcare professional is advisable to accurately diagnose and address hormone imbalances.
Nutrients for Balancing the Menstrual Cycle
Whether or not you think you have a hormonal imbalance, supporting your overall menstrual health is always beneficial. Here are some key nutrients and their benefits:
Protein
Protein serves as a crucial building block for hormones. By consuming adequate high-quality protein, we ensure a steady supply of amino acids essential for producing and regulating hormones. Protein also helps stabilize blood sugar levels, promotes satiety, and aids in maintaining a healthy weight, all of which contribute to optimal hormonal function!
Iron
Iron is crucial for replenishing the blood loss during menstruation and preventing iron-deficiency anemia. Good sources of iron include spinach, lentils, lean meats, and fortified cereals.
Vitamin D
These nutrients are essential for maintaining strong bones and preventing osteoporosis. Calcium-rich foods include dairy products, leafy greens, and fortified plant-based milk. Exposure to sunlight is also important for natural vitamin D synthesis.
Omega-3 Fatty Acids
These healthy fats possess anti-inflammatory properties and can help alleviate menstrual cramps. Foods like fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts are excellent sources.
Magnesium
Magnesium plays a vital role in reducing muscle tension and promoting relaxation. Foods high in magnesium include dark chocolate, nuts, seeds, and whole grains.
Vitamin B6
Vitamin B6 aid in the production of serotonin, a neurotransmitter that regulates mood—particularly helpful during the luteal phase (before menstruation begins again). Bananas, chickpeas, salmon, and chicken are great sources of vitamin B6.
Fiber
Last but not least, fiber is crucial. A diet rich in fiber helps maintain regular bowel movements and prevents constipation (common in the days leading up to your period). In turn, this helps metabolize excess estrogen—which minimizes the risk of estrogen dominance. Leafy greens, cruciferous veggies, fruits, seeds, and legumes are excellent sources of dietary fiber.
7 day menstrual cycle meal plan
Without further ado, below is a 7-day menstrual cycle meal plan designed to support hormonal balance and promote overall menstrual health. Keep in mind that it’s simply a starting point. Feel free to customize it according to your preferences and dietary needs (I.e. sub Greek yogurt for coconut yogurt).
Day 1
Breakfast: Pastured eggs scrambled in ghee with bell pepper, leek, and mushrooms. Top with fresh herbs, like chives and cilantro. Enjoy with a side of sourdough toast with avocado. Vegan? Sub eggs for non-GMO tofu or chickpeas.
Snack: 1-2 dates layered with peanut butter or 2 Brazil nuts and turkey jerky.
Lunch: Leafy green salad with grilled chicken, mixed roasted vegetables—like carrots and beets—roasted chickpeas, goat cheese, and a lemon-tahini dressing. Sub 1/2 cup lentils for the chicken if you don’t consume poultry.
Snack: Dark chocolate and low-glycemic fruit, like berries.
Dinner: Baked wild-caught salmon with asparagus topped with olive oil and lemon zest. Air fried sweet potatoes on the side.
Dessert: Greek yogurt with chocolate collagen peptides, mixed berries, and pumpkin seeds.
Day 2
Breakfast: Keto chia pudding, topped with sliced banana and almond butter.
Snack: Carrot sticks with hummus.
Lunch: Bento box with hard boiled eggs, sharp cheddar cheese, turkey jerky, sliced cucumbers, crackers, and tzatziki.
Snack: Apple slices with a handful of walnuts.
Dinner: Lentil curry with brown rice and a side of sautéed spinach in ghee.
Dessert: Berry smoothie with milk of choice, mixed frozen berries, a spoonful of ground flax, a spoonful of Greek yogurt, and a scoop of chocolate collagen peptides.
Day 3
Breakfast: Spinach, ham, and goat cheese omelet. Side of sourdough toast with avocado.
Snack: A handful of trail mix (nuts, seeds, and dried apricots).
Lunch: Turkey wrap on a sprouted wheat tortilla with provolone cheese, micro greens, cucumber, and tomato. Side of seedy crackers. Sub turkey for baked tofu if you don’t consume poultry.
Snack: Sliced cucumbers with hummus.
Dinner: Paleo egg roll in a bowl. Top with pickled red onions.
Dessert: Strawberries and dark chocolate.
Day 4
Breakfast: Keto chia pudding, topped with sliced banana and almond butter.
Snack: Hard-boiled eggs with a sprinkle of salt and pepper.
Lunch: Leftover paleo egg roll in a bowl.
Snack: Simple protein smoothie—chocolate protein powder + milk of choice + ice + handful of spinach + spoonful of peanut butter.
Dinner: Herby quinoa salad with chickpeas and avocado. In a bowl, mix together cooked quinoa, fresh herbs of choice (basil, cilantro, parsley, etc.) along with mixed greens, tomatoes, cucumber, avocado, and pickled red onion. For more protein, add grilled steak or smoked salmon on top.
Dessert: Greek yogurt mixed with frozen blueberries, chia seeds, and a few drops of monk fruit.
Day 5
Breakfast: Protein pancakes with a dollop of Greek yogurt, berries, and hemp seeds. Optional: top with monk fruit-sweetened maple syrup.
Snack: Sliced apple with almond butter.
Lunch: Protein-packed smoothie. Add a handful of spinach or kale for extra fiber and antioxidant.
Snack: Brown rice cakes topped with hummus and hemp seeds.
Dinner: Grilled shrimp skewers with cauliflower tabbouleh and sautéed zucchini in ghee.
Dessert: Trail mix with popcorn, walnuts, pumpkin seeds, and dark chocolate chips.
Day 6
Breakfast: Protein pancakes with a dollop of Greek yogurt, berries, and hemp seeds. Optional: top with monk fruit-sweetened maple syrup.
Snack: Celery sticks with almond butter.
Lunch: Leftover grilled shrimp skewers with cauliflower tabbouleh and roasted zucchini.
Snack: Trail mix with popcorn, walnuts, pumpkin seeds, and dark chocolate chips.
Dinner: Simple green salad and naan pizzas.
Dessert: Chocolate protein mug cake.
Day 7
Breakfast: Spinach, ham, and goat cheese omelet. Side of sourdough toast with avocado.
Snack: Trail mix with popcorn, walnuts, pumpkin seeds, and dark chocolate chips.
Lunch: Leftover naan pizza and a simple salad.
Snack: Simple protein smoothie—chocolate protein powder + milk of choice + ice + handful of spinach + spoonful of peanut butter.
Dinner: Sheet pan chicken sausage and veggies. Enjoy with a side of quinoa.
Dessert: Dark chocolate and a handful of walnuts.
Want a specific meal plan for each phase of your cycle? Download my E-Book!
Images courtesy of Unsplash. This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
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