top of page


Phase 1: The Menstrual Phase (Day 1-7)
Think of this phase as Winter.
- low energy levels
- slow down and look inward

Here's what to eat:
- warm foods
- easily digestible
- more nutrient-dense
- healthy fats and protein
- seafood and sea veggies are beneficial to add minerals back into the body
- add sea salt to meals
- focus on grounding with bone broth, soups, and root veggies

Phase 2: The Follicular Phase (Day 8 - 13)
Think of this phase as Spring.
- more energy and brain power
- time to problem solve

Here's what to eat:
- support your body with energizing, light foods
- lightly cook your veggies, especially if you have digestive issues
- cooked salads topped with lots of avocado
- oats with nut butter and flax seeds
- citrus and vinegar dressings
- lean protein, like chicken and eggs
- veggies, like broccoli, lettuce, zucchini

Phase 3: Ovulatory Phase (Day 14-21)
Think of this phase as Summer.
- feeling more confident
- peak sex drive

Here's what to eat:
- eat enough food to fuel you in this motivated phase
- raw foods, like salads, green juices, and steamed veggies
- add extra greens to support your liver, like chard, chicory, chive, spinach, dandelion, etc.
- add fiber with fruits like apricots, figs, raspberries, and strawberries for energy
- eat fish like salmon, shrimp, and tuna

Phase 4: Luteal Phase (Day 22-28)
Think of this phase as Autumn.
- focus turning inward
- time to nest and spend time at home

Here's what to eat:
- time for grounding and warm foods
- add more roasted and baked root veggies, complex carbohydrates, high fiber, and slightly larger calorie intake
- include apples, peaches, raisins, chickpeas, walnuts, beef, turkey, cod, and mint
- if you notice sugar cravings make sure to eat balanced meals with additional servings of carbs

4 views0 comments


bottom of page