Recipes for Your Hormone Cycle

A great way to care for your hormones is through nutrition. Did you know that what you eat can reduce your luteal phase symptoms, while boosting mood and energy? šŸ½ļøāœØ

With Aavia, you get daily personalized recommendations tailored to your cycle and symptoms. You can even add food preferences, allergies, and hormone conditions!

It's lutealgirl here, sharing my favorite recipes and foods for different phases of your hormone cycle. Each week, I take myĀ menstrual grocery listĀ to the store to inspire a few different meals.Ā Here's some of my favorites!:

šŸ©ø First week of follicular: period

  • Breakfast:Ā Spinach and feta omelette šŸ„¬ spinach is high inĀ iron, which can help replenish blood loss & eggs provide protein for energy
  • Lunch:Ā Quinoa salad with mixed vegetables šŸ„— quinoa is rich inĀ ironĀ andĀ magnesium, which can help with cramps
  • Dinner:Ā Salmon with sweet potatoes and greens šŸŸ salmon is rich inĀ omega-3 fatty acids, which can reduce inflammation and cramping, while sweet potatoes provideĀ vitamin B6, which may help with bloating and mood swings

šŸ˜‡Ā Second week of follicular

  • Breakfast:Ā Eggs & kimchi šŸ³ the protein in eggs give a boost of energy & kimchi is aĀ probioticĀ to support gut health
  • Lunch:Ā Avocado and chickpea wrap šŸ„‘Ā avocadosĀ are rich in healthy fats and fiber & chickpeas add a protein boost
  • Dinner:Ā Grilled chicken with quinoa and asparagus šŸ“Ā chickenĀ provides lean protein & quinoa offers a complete protein source and fiber

šŸ˜† Luteal Phase

  • Breakfast:Ā Banana and peanut butter on whole grain toast šŸŒ bananas are rich inĀ vitamin B6Ā and magnesium, which can help with mood regulation and bloating!Ā Peanut butterĀ adds healthy fats and protein, making you feel fuller, longer
  • Lunch:Ā Lentil soup with a side of leafy greens šŸ„£ lentils are high inĀ fiberĀ and protein, helping with satiety and mood stability & leafy greens provideĀ calciumĀ and magnesium, which can help reduce PMS symptoms
  • Dinner:Ā Baked tofu with broccoli and brown rice šŸ˜ tofu is a good source ofĀ calciumĀ and protein, while broccoli is high in vitamins A, C, and E, and brown rice provides B vitamins andĀ magnesium, supporting overall well-being especially before your period

I hope my favorites inspire your own creations! Food is fuel and taking this knowledge to improve our hormone health can significantly reduce symptoms, improve mood, boost energy, and more!