Introduction

Your hormones don’t need another crash diet — they need fuel that actually supports them. Whether you're deep in your follicular glow-up or knee-deep in cramp town, these 30 recipes are designed to keep your cycle (and your cravings) in sync.

Bookmark this, text it to your group chat, and let's get cooking.

Image caption goes here 

💖Menstrual Phase (Days 1–5)

Warm, iron-rich meals to comfort, replenish, and revive.

• Ginger-Turmeric Broth with Spinach Dumplings
• Slow-Roasted Salmon with Sweet Potato Mash
• Dark Chocolate Bark with Pumpkin Seeds

🌱Follicular Phase (Days 6–14)

Energizing and light foods to support rising estrogen.

• Quinoa Tabouleh with Lemon-Tahini Dressing
• Matcha Chia Pudding with Berries
• Coconut Yogurt Parfait with Flax + Bee Pollen

💛 Ovulation (Days 15–17)

Fresh, vibrant foods that support detox and energy.

• Avocado + Cucumber Summer Rolls
• Grilled Chicken Salad with Cilantro-Lime Vinaigrette
• Peach + Basil Smoothie

💤 Luteal Phase (Days 18–28)

Grounding, satisfying recipes to curb cravings + boost serotonin.

• Creamy Chickpea Pasta with Nutritional Yeast
• Magnesium-Rich Cacao Bites with Almond Butter
• Baked Sweet Potato Fries with Garlic Aioli