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Nutrition in Sync: Optimising Your Food Plan for a Healthy Menstrual Cycle

Ladies, I really believe understanding the intricacies of your menstrual cycle and how it influences your body can be a blimen game-changer when it comes to your overall well-being, energy levels, and fitness journey.

As women, our bodies go through a beautiful monthly rhythm, and our nutritional needs change accordingly. By aligning our food choices with the different phases of our cycle, we can enhance our physical performance, support hormone balance, and promote overall health.

In my blog, we will explore the science behind how our menstrual cycle impacts our nutritional requirements and provide you with a well-crafted food plan that can support you throughout the month. Whether you’re a fitness enthusiast, an athlete, or simply someone looking to optimise your health, let’s embark on this empowering journey of nourishment and synchronisation to unlock the full potential of your menstrual cycle.

Let’s dive in!

Here's a sample of a food plan for our menstrual cycle:

Day 1-5 (Menstrual Phase):

- Breakfast: Spinach and feta omelette with whole-grain toast

- Snack: Greek yogurt with mixed berries

- Lunch: Quinoa salad with roasted chickpeas, cucumber, and avocado

- Snack: Dark chocolate and a handful of walnuts

- Dinner: Grilled salmon with steamed broccoli and brown rice

Day 6-14 (Follicular Phase):

- Breakfast: Overnight oats with almond milk, chia seeds, and sliced bananas

- Snack: Apple slices with almond butter

- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and quinoa

- Snack: Carrot sticks with hummus

- Dinner: Stir-fried tofu with broccoli, bell peppers, and brown rice

Day 15-18 (Ovulation Phase):

- Breakfast: Smoothie with spinach, frozen berries, Greek yogurt, and a sprinkle of flaxseeds

- Snack: Dark chocolate-covered strawberries

- Lunch: Whole-grain wrap with avocado, grilled chicken, and mixed greens

- Snack: Green tea and a small handful of almonds

- Dinner: Baked salmon with roasted sweet potatoes and asparagus

Day 19-28 (Luteal Phase):

- Breakfast: Banana and almond butter smoothie with a dash of cinnamon

- Snack: Rice cakes with cottage cheese and sliced peaches

- Lunch: Lentil and vegetable soup with whole-grain bread

- Snack: Pumpkin seeds and a piece of dark chocolate

- Dinner: Grilled shrimp with quinoa and a side of sautéed kale

General Tips:

- Stay hydrated throughout your cycle by drinking plenty of water and herbal teas.

- Opt for nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.

- Listen to your body's hunger and fullness cues and adjust portion sizes accordingly.

- Incorporate a variety of foods to ensure you're getting a wide range of nutrients.

- Limit processed and sugary foods to support stable energy levels.

Ladies remember, this is just a sample food plan, and individual nutritional needs may vary.

Feel free to modify it based on your preferences, dietary restrictions, and fitness goals.

Always consult with a healthcare professional or registered dietitian for personalised advice and guidance.

Big love


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1 Comment

Jul 21, 2023

Having had a hysterectomy I’m no longer in this “phase”

I know though that having a hysterectomy sorted many of my mood swings out that I used to use sugar in a form to satisfy me but now I find it’s important to eat many food that I would not of eaten before and no longer need that artificial sugar

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