If you ever feel like your moods, energy, and cravings shift wildly throughout the month, you’re not imagining it.

Your menstrual cycle is made up of four phases.. each one with its own unique needs. Eating for your cycle is one of the simplest ways to feel more energized, supported, and regulated all month long.

Here is your what to eat during each phase of your cycle 101 guide.

🌑 Menstrual Phase (Days ~1–5)

What’s Happening: Your period starts. Hormones like estrogen and progesterone are at their lowest. So you might be feeling more tired, introspective, and craving comfort.
Goal: Replenish lost nutrients, support iron levels, and soothe inflammation.

Eat More Of:

Iron-rich foods: Lentils, spinach, beef, pumpkin seeds, dark chocolate
Warming foods: Soups, stews, herbal teas, cooked veggies
Hydration heroes: Water with lemon, coconut water, bone broth

Lazy Picks:

Microwavable lentil soup with spinach/kale
Microwaved sweet potato topped with tahini and pumpkin seeds
Dark chocolate + raspberry smoothie

Eating the right foods during your menstrual phase can help ease cramps, reduce fatigue, and keep you feeling more grounded.

✨ Not sure where to start? My Cycle Syncing Nutrition Guide makes it all way less confusing.. with simple tips, grocery + food lists, and planning tools to help you feel more in sync and take away the overwhelm.

🌱 Follicular Phase (Days ~6–12)

What’s Happening: Estrogen starts to rise, and you may feel more upbeat and energized. This is a great time to try new foods and routines.

Goal: Support rising estrogen and gut health, boost energy, and prep for ovulation.

Eat More Of:

Fresh, light foods: Salads, fermented foods, citrus fruits
Fiber + prebiotics: Oats, apples, asparagus, garlic
Protein for steady energy: Eggs, tofu, chicken, Greek yogurt

Lazy Picks:

Avocado toast with sauerkraut
Overnight oats with berries and chia seeds
Pre-cut veggie stir fry with tofu or tempeh

This is the time to enjoy lighter, energizing meals and support your hormones naturally with food.

🌸 Ovulation Phase (Days ~13–15)

What’s Happening: Estrogen peaks and you might feel your most social, confident, and energetic. Your body is also at its most fertile.
Goal: Support liver detox, manage inflammation, and stay hydrated.

Eat More Of:

Anti-inflammatory foods: Berries, leafy greens, turmeric
Cruciferous veggies: Broccoli, cauliflower, brussels sprouts
Zinc + glutathione-rich foods: Eggs, salmon, sunflower seeds

Lazy Picks:

Salmon rice bowl with arugula and sesame dressing
Frozen smoothie with spinach, berries, and hemp seeds
Scrambled eggs + sautéed kale or frozen broccoli

Ovulation phase nutrition is all about cooling inflammation and supporting your body’s natural detox processes.

🍂 Luteal Phase (Days ~16–28)

What’s Happening: Progesterone rises to support a potential pregnancy. If no fertilization happens, hormones drop near the end. PMS symptoms may appear.
Goal: Stabilize blood sugar, support mood, and beat bloat.

Eat More Of:

Complex carbs: Sweet potatoes, quinoa, brown rice
Magnesium-rich foods: Dark chocolate, bananas, almonds
Mood boosters: Turkey, pumpkin seeds, dark leafy greens

Lazy Picks:

Turkey and quinoa bowl with roasted veggies
Banana + nut butter snack plate
Chickpea pasta with marinara and spinach

Supporting yourself with hormone-friendly foods in this phase can reduce bloating, irritability, and cravings.

Final Thoughts

You don’t need a perfect meal plan or fancy supplements to sync your diet to your cycle. Just start by noticing how you feel, and gently lean into what your body is asking for. A little prep, a stocked pantry of phase-specific snacks, and some cycle syncing food swaps can go a long way.

Want a deeper dive into syncing your meals with your hormones? Grab my Cycle Syncing Nutrition Guide. 20+ pages of nutrition tips, food guides, grocery lists, and flexible meal planning tools to help you eat in sync, feel less burnt out, and finally understand WTF is going on with your cycle.