One Woman’s (Delicious) Guide to Eating with Her Cycle Without Losing Her Mind or Buying a Goat Farm
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If there’s one thing my period has taught me, it’s this: my body is not a robot.
One week I’m Beyoncé in leggings—glowy, energized, and social. The next, I’m curled up with a heating pad, crying over dog videos, and eating chips like they’re air. For years, I tried to “eat clean” no matter what week it was. And it always backfired. Until I learned to eat with my cycle, not against it.
This isn’t about dieting. It’s about working with your body’s natural rhythms so you feel more balanced, less bloated, and—dare I say it—like you’re actually on your own team.
Here’s what to eat (and skip) during each phase of your cycle, with actual Amazon links to stuff that makes it easier. Because if I can buy it in sweatpants and have it delivered in two days, I’m in.
🌀 Phase 1: Menstrual (Days 1–5)
AKA: The “Leave Me Alone But Bring Snacks” Phase
This is when you’re actually bleeding, energy is low, and you’re probably cold, cranky, and craving carbs.
Instead of fighting it, I lean in. Think: warm, comforting, iron-rich foods. Your body is losing blood, so it needs extra love in the form of iron, magnesium, and hydration.
What I Eat:
• Bone broth – I sip it like tea. It’s warm, salty, and full of minerals.
🛒 Kettle & Fire Bone Broth Variety Pack
• Slow-cooked lentils or chickpea curry – Easy on the stomach and loaded with iron and fiber.
• Dark leafy greens – Spinach smoothies with frozen banana and almond butter are my go-to.
I once ate nothing but crackers and coffee during my period. It did not go well. Now, I pretend I’m feeding a cold—but really, I’m feeding my uterus.
What I Avoid:
• Caffeine overload – It makes cramps worse.
• Dairy-heavy meals – Can increase inflammation.
• Super salty snacks – I bloat like a pufferfish if I go near too many chips.
🌱 Phase 2: Follicular (Days 6–14)
AKA: The “Let’s Start a Business and Run a Marathon” Phase
Hormones are on the upswing, energy is coming back, and this is when I feel most optimistic, social, and productive. This is the best time to experiment with foods and try that HIIT class you always say you’ll try (but never do).
Your estrogen is rising, and your body is prepping for ovulation. Go for light, fresh, high-fiber foodsthat support digestion and hormonal detox.
What I Eat:
• Quinoa bowls with roasted veggies – Easy, versatile, filling but not heavy.
🛒 Ancient Harvest Organic Quinoa
• Fermented foods – A little sauerkraut or kimchi to help the gut (and the mood).
• Seed cycling – Flax and pumpkin seeds to help support estrogen.
🛒 Food to Live Organic Flax & Pumpkin Seeds
This is when I plan my life, my workouts, my outfits—and also when I forget I’m about to want chocolate again in, like, 10 days.
What I Avoid:
• Processed sugar – Too much here throws my energy off.
• Skipping meals – I feel fine until 3pm hits and I crash into a bag of random snacks.
🔥 Phase 3: Ovulatory (Days 14–17)
AKA: The “Why Do I Suddenly Want to Flirt with the Barista?” Phase
Ovulation is peak estrogen. You may feel extra confident, glowy, and even a little spicy. It’s the best time to support liver detox and boost antioxidants to handle the estrogen surge.
What I Eat:
• Raw veggies + hummus – Helps clear excess hormones through fiber.
🛒 Roots Organic Roasted Red Pepper Hummus
• Lean protein like wild salmon or organic chicken – Supports egg release and hormone health.
🛒 Safe Catch Wild Pink Salmon Cans
• Berries and citrus – Antioxidants + Vitamin C = happy hormones.
I once meal prepped salmon bowls and felt so organized I almost created a TikTok. Almost.
What I Avoid:
• Alcohol – My skin and sleep go downhill if I drink during ovulation.
• Excess dairy – Can throw off estrogen balance.
🌙 Phase 4: Luteal (Days 18–28)
AKA: The “Please Don’t Look at Me or Talk to Me” Phase
Progesterone is rising, and if your egg wasn’t fertilized, this is when PMS may creep in. Think: irritability, bloating, cravings, and maybe a casual meltdown because your smoothie lid wouldn’t open.
This is when I double down on magnesium, B6, and complex carbs to keep my mood and energy semi-stable.
What I Eat:
• Sweet potatoes, oatmeal, and brown rice – Slow carbs that curb cravings and keep blood sugar stable.
🛒 Bob’s Red Mill Gluten-Free Rolled Oats
• Dark chocolate (80% and up) – Magnesium-rich and mood-boosting. I eat a square or two guilt-free.
🛒 HU Kitchen Dark Chocolate Variety Pack
• Roasted root veggies + tahini drizzle – Comfort food with hormone support.
I once ate three bagels in a day during this phase and called it “carb therapy.” No regrets, but now I try a sweet potato first.
What I Avoid:
• Too much caffeine – Makes mood swings worse.
• Refined sugar – Causes blood sugar crashes that mess with already dramatic emotions.
Final Thoughts:
Learning to eat with my cycle changed everything—not just my skin and digestion, but my sanity. I no longer feel bad for being extra snacky one week and craving kale the next. That’s biology, baby.
So now, when I feel off, I check my cycle, not just my calorie tracker. It’s like decoding a secret language my body’s been speaking all along.
Quick Amazon Cheat Sheet 🛒
• Food to Live Flax + Pumpkin Seeds
P.S. If your body feels confusing, it’s probably just trying to talk to you. Listen with snacks. ❤️
Disclosure: As an Amazon Associate, I may earn from qualifying purchases, but this does not affect my recommendations.I only suggest products I’ve personally vetted.
If you’re into real talk about life’s messier moments, loneliness, starting over, and figuring it all out. I host a podcast called Alone-ish where I get into all that and more. It’s basically me, some unfiltered thoughts, and a reminder that you’re not the only one feeling a little… alone-ish. https://open.spotify.com/show/0Ju9x9j8Q4RiONDf5XJ0g5?si=LYOFRkenSn-Pg4VTClRoog
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