Sync Your Cycle Recipe Series

Did you know that there's more to your cycle than just the menstrual phase? Many of us primarily focus on making sure that the time of the month is approaching, not realizing that other phases of the cycle contribute to our wellness and well-being. Understanding how nutrition can support your body during each phase of your menstrual cycle can help reduce discomfort and optimize your overall health. The menstrual cycle is divided into four main phases: menstrual, follicular, ovulation, and luteal. Each phase impacts hormones, energy levels, and nutrient needs in different ways. Here's how you can tailor your diet to support each phase of your cycle.

What is the Follicular Phase?

Ok, let's talk about what I'd like to call the most "welcoming phase" of the menstrual cycle. The follicular phase starts right after menstruation and leads up to ovulation. Estrogen levels rise, promoting the growth of the follicle in the ovaries.

Common Symptoms in the Follicular Phase Include:

• Increased energy: As estrogen rises, you may feel more motivated, upbeat, and mentally sharp.

• Clearer skin: Estrogen often helps calm inflammation and promote clearer skin.

• Improved mood: Many people report feeling more emotionally balanced in this phase.

• Higher libido: A natural uptick in sexual interest can occur as ovulation approaches.

• Less bloating: Compared to the luteal phase (post-ovulation), many experience less water retention.

This is often considered the “feel-good” phase of the cycle— I know I can say personally that I'm setting goals, working out, and tackling projects during this phase. You feel unstoppable during this time! This phase makes it a good time to focus on nutrient-dense, energy-boosting foods.

Key Nutrients:

• Vitamin B12 and Folate: Support cell production and energy. Include eggs, leafy greens, lentils, and beans.

• Complex Carbohydrates: These provide sustained energy and help keep blood sugar levels stable. Choose whole grains, sweet potatoes, and oats.

• Probiotics: Gut health is important for hormone balance. Include yogurt, kefir, and fermented foods like sauerkraut.

Some sample meals include:

• Breakfast: Oatmeal with berries and flaxseeds

• Lunch: Quinoa salad with chicken, chickpeas, kale, and avocado

• Dinner: Stir-fry with brown rice, tofu, and mixed vegetables

Additional Recipe Ideas For the Follicular Phase

Coconut Peach Blueberry Smoothie Servings: 1 Total time: 5 minutes

• 1/2 cup Oat Milk

• 1/3 cup Unsweetened Coconut Yogurt

• 1/2 cup Frozen Blueberries

• 1/2 cup Frozen Peaches

• 1 tbsp Chia Seeds

• 1/4 tsp Cinnamon

1. Add all of the ingredients to a blender and blend until smooth. Add more liquid for a thinner consistency, if desired. Enjoy!

Black Bean & Spinach Egg Muffins Servings: 6 Total time: 30 minutes

• 3 Eggs

• 2/3 cup Black Beans

• 1/4 cup Frozen Spinach (thawed, drained)

• Salt and Black Pepper to taste

1. Preheat the oven to 400°F (205°C) and lightly grease a muffin tray or use a silicone muffin tray.

2. In a bowl, whisk the eggs. Stir in the black beans, spinach, salt, and pepper.

3. Divide the egg mixture into each muffin cup, filling about 3/4 of the way full. Bake for 15 to 18 minutes or until they are set and browned on the sides. Let them cool for about five minutes. Enjoy!

   
   

   Leftovers

   Refrigerate in an airtight container for up to four days.

   Serving Size

   One serving is one egg muffin.

   More Flavor

   Add cheese, oregano, bell pepper, cilantro, and/or corn.

Spinach Chickpea Pasta Salad Servings: 2 Total Time: 10 minutes

• 4 oz Chickpea Pasta

• 1/4 cup Green Olives (pitted, quartered)

• 1/4 cup Shallot (chopped)

• 1 cup Cherry Tomatoes (halved)

• 1 Green Bell Pepper (medium, diced)

• 2 ozs Mozzarella Ball (pearls)

• 2 tbsps Italian Dressing

• 2 cups Baby Spinach

• 1/4 cup Basil Leaves

1. Cook the pasta al dente according to the package directions. Drain and rinse under cold water.

2. In a bowl, add the olives, shallot, tomatoes, peppers, mozzarella balls, and dressing. Mix to combine. Add the spinach and the basil and toss to combine.

3. Refrigerate until ready to serve. Enjoy! One serving is approximately two cups.

   More Flavor: Add a cooked protein of your choice.

Pan-Fried Turmeric Ginger Tilapia Servings: 4 Total Time: 45 minutes

• 2 tbsps Extra Virgin Olive Oil

• 1 Lime (juiced)

• 1 tbsp Ginger (peeled and grated)

• 2 Garlic (cloves, minced)

• 2 tsps Turmeric (ground)

• 1 tsp Cumin (ground)

• 1 tsp Chili Powder

• 1/4 tsp Sea Salt

• 4 Tilapia Fillets

• 1 tbsp Coconut Oil

1. In a small mixing bowl, whisk together olive oil, lime juice, ginger, garlic, turmeric, cumin, chili powder, and sea salt. Transfer the mixture to a zip-lock bag.

2. Place fish fillets in the bag, press out the extra air, and seal the bag. Using your hands, massage the turmeric-ginger sauce onto each fillet. Let fish marinate for at least 15 minutes or for up to one hour.

3. Heat the coconut oil in a large skillet or frying pan over medium-high heat. Transfer the fillets from the bag to the pan and cook for 3 to 4 minutes per side until golden brown and crisp. (Note: You may need to cook the fillets in batches depending on the size of your pan.)

4. Transfer the fillets to a plate and season with additional salt if needed. Enjoy!

Thai Cauliflower & Sweet Potato Curry Servings: 4 Total time: 35 minutes

• 1/2 Yellow Onion (chopped)

• 3 Garlic (clove, minced)

• 1 tbsp Ginger (fresh, grated or minced)

• 1/4 cup Water

• 2 tbsps Thai Red Curry Paste

• 1 1/2 cups Vegetable Broth

• 1 cup Canned Coconut Milk (full fat)

• 1/2 cup Dry Red Lentils

• 1 head of Cauliflower (small, chopped into florets)

• 1 Sweet Potato (medium-sized, peeled and cut into cubes)

• 1/4 cup Cilantro (chopped, optional for garnish)

1. Heat a large pot over medium heat. Add the onion, garlic, ginger, and water and cook until the onions are just tender and the water has evaporated, about 3 to 5 minutes.

2. Add the curry paste and stir to combine with the onion mixture. Stir in the broth and coconut milk. Add in the lentils and cook for 8 to 10 minutes until the lentils are just tender, stirring often.

3. Add the cauliflower and sweet potato to the pot. Stir to combine, then cover with a lid and reduce the heat to medium-low. Cook for 15 to 20 minutes or until the vegetables are tender, stirring often.

4. Season with additional salt if needed and divide between bowls. Top with cilantro, if using, and enjoy