my ✨super basic✨cycle syncing guide: food edition

a very basic overview of what i've been eating during my cycle!

i made this guide for myself to reference throughout my cycle. at 27, i’m ~slightly embarrassed~ to only now have taken an interest in my cycle and syncing my food to each phase. better late than never!!!!

i shared my hormonal imbalance story earlier this week, which is what prompted my interest in using food as a tool to manage my symptoms.

you can read that story here!

my ✨super basic✨ cycle syncing reference guide: food edition

!!!! DISCLAIMER

while i am NOT a medical professional or qualified to give nutritional advice in any way, i’m sharing these foods and their hormone-related benefits based on research i’ve done. please understand that my journey to balance my hormones and heal from an ovarian cyst are just my PERSONAL experience. i share this to provide comfort and to open a conversation to anyone similarly struggling. always consult a medical professional when making decisions about your own health ❤️ this is not medical advice!

menstrual phase (days 1–5)

what my body needs

• iron

• vitamin C

• magnesium

• omega-3s

• warm, easy-to-digest foods

examples

• lentils, beans, tofu, red meat, spinach

• citrus, berries, bell peppers

• salmon, sardines, chia seeds, walnuts

• dark chocolate, pumpkin seeds, leafy greens

recipes i love during this phase

• ground beef & taco rice skillet

• loaded steak & veggie grain bowls

• air fryer steak + green goddess salad

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follicular phase (days 6–13)

what my body needs

• B vitamins

• lean protein

• antioxidants

• fiber

examples

• eggs, ground chicken/turkey, salmon, legumes

• whole grains: quinoa, oats, brown rice

• leafy greens

• fermented foods

recipes i love during this phase

• simple carrot ribbon salad

• micro-chopped green goddess salad

• mediterranean-inspired pasta salad

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ovulatory phase (days 14–16)

what my body needs

• antioxidants

• zinc

• fiber

• healthy fats

examples

• cruciferous veggies (broccoli, cauliflower, kale)

• zinc (pumpkin seeds, shellfish, beef)

• fresh fruits + veggies

• olive oil, avocado

recipes i love during this phase

• loaded cucumber salad

• pistachio crunch warm grain bowl

• jumbo greek yogurt blueberry muffins

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luteal phase (days 17–28)

what your body needs

• magnesium

• vitamin B6

• complex carbs

• calcium

examples

• sweet potatoes, butternut squash, GF oats, brown rice

• nuts and seeds

• greek yogurt, cottage cheese

• dark leafy greens

recipes i love during this phase

• chocolate pomegranate & pistachio clusters

• high protein chocolate ganache chia seed pudding

• double chocolate zucchini loaf