• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
The Glowing Fridge
  • Home
  • Recipes
    • Cycle Phase Recipes
      • Menstrual Phase
      • Follicular Phase
      • Ovulatory Phase
      • Luteal Phase
    • Breakfast
    • Smoothies and Juices
    • Drinks
    • Salads
    • Main Dish
    • Glow Bowls
    • Soup
    • Sides
    • Sauces, Dressings and Dips
    • Snacks
    • Sweets
    • Mocktails & Cocktails
  • My Books
    • The Plant-Based Cookbook for Women
    • The Happy Hormone Tracker
    • The Happy Hormone Guide
  • Hormone Health
    • The Happy Hormone Tracker
    • The Happy Hormone Guide
    • Food Chart Download
    • Hormone Blog Posts
    • Cycle Phase Recipes
      • Menstrual Phase
      • Follicular Phase
      • Ovulatory Phase
      • Luteal Phase
  • Lifestyle
    • Beauty
    • Wellness
    • Hormone Health
    • Pregnancy
    • What I Ate
    • Why Vegan?
    • Vegan Starter Guide
    • 5-Day Cleanse
    • The Glow Down
    • Videos
  • KING COFFEE
    • 7-Day KING COFFEE Challenge
    • How to Buy King Coffee/Become a Distributor
    • About Reishi KING Coffee
    • FAQ About KING Coffee + Vegan Reishi Latte
  • Contact
    • Contact Me
    • About
      • About Me
      • My Vegan Story
  • Shop
    • Amazon Store
    • CODES
    • 7-Day KING COFFEE Challenge
    • How to Buy King Coffee
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipes
  • How to Buy King Coffee
  • Menstrual Phase Recipes
  • Follicular Phase Recipes
  • Ovulatory Phase Recipes
  • Luteal Phase Recipes
  • My Books
  • Wellness & Lifestyle
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Food Charts For Each Phase of Your Menstrual Cycle

    Feb 23, 2022 • Hormones, Wellness & Lifestyle

    I’ve been wanting to put a post like this together for a long time!

    It includes a downloadable food chart for each phase of your menstrual cycle at the end. Throughout this post I have explanations of each phase as well. Throughout my cycle during February, I shared phase-specific plant based food charts with an overview of each cycle phase on instagram (also known as cycle syncing). The reaction was phenomenal! I haven’t found anything else like this, so I’m very excited to have put it together for you. Obviously there will be even more detailed descriptions and recommendations in my book but until then, feel free to refer to these charts!

    *** For the cycle syncing food chart, there is a fun freebie (a PDF printout) at the end that you can download, print and hang on your fridge so it’s always on hand. This will make following the phases and corresponding foods SO MUCH EASIER! No need to worry about downloading each picture separately as I have put it all on one convenient page for you.

    There are many ways to support your body’s hormonal ecosystem, but food and lifestyle are the pillars for healthy menstrual cycles. Let’s get into The Four Phases of the Menstrual Cycle. and vegan foods for each cycle phase too!

    1: MENSTRUAL PHASE (lasts 3-7 days)

    The menstrual phase can be considered as the ?winter? season in your body. Consider it a time to rest, conserve energy and hibernate. It is said to be a time when there is little distinction between intuition and logic, allowing you to gain deep access to your inner wisdom and gut feelings. The bleeding phase is naturally cleansing (physically and emotionally) so while you may feel raw and sensitive, you are also letting go of what no longer serves you.

    If you do not become pregnant, then 12-14 days after ovulation is when the corpus luteum stops making progesterone and will get reabsorbed in your body. This drop in progesterone is what triggers your uterus to contract and you start your bleed. Day One of your period (and of your cycle) begins on the first day of heavy bleeding. This is great information to know for tracking purposes.

    Hormones are now at very low levels which means you have lower energy, your skin is dry and dull, and may appear more red. You may feel more run down than usual but that?s okay because we can?t be ?on? at all times!

    Menstrual Phase Foods:

    You want to remineralize and restore your blood with food. The foods below are replenishing and rich in minerals like iron and zinc. Focus on miso soups, broths and stews with sea vegetables. Other foods to focus on include water chestnuts, hazelnuts, wild rice, fennel, chlorophyll, adzuki beans and coconut water.

    2: FOLLICULAR PHASE (lasts 7-10 days)

    The follicular phase is the phase right after your period, when the body prepares to release an egg (also called ovulation). It can also be considered as the ?spring? season in your body.

    Each ovary has hundreds of thousands of follicles (sacs of cells containing an immature egg at the center). The pituitary gland is signaled to release FSH (follicle-stimulating hormone) to stimulate a number of follicles to grow (but only one will win!). The maturing follicles release estradiol to thicken the uterine lining for implantation, should the egg become fertilized.

    Think new beginnings and trying new things, creativity, happier mood, brain optimization, increased energy and awakening libido!

    Follicular Phase Foods:

    All of this internal work requires proper nutrients for healthy, maturing follicles. Think lots of healthy fats! The foods listed below contain high levels of vitamin B6, potassium, vitamin A, vitamin C, monounsaturated fats and fiber. Other foods to focus on include olives, asparagus, peas, cherries, plums, pomegranates, nut butter, vinegar-based sauces and dressings, broccoli sprouts and sprouted mung beans. Supplements to consider include zinc, iodine & selenium, vitamin B6 and probiotics.

    3: OVULATORY PHASE (lasts 3-4 days)

    The ovulatory phase can also be considered as the ?summer? season in your body! This is when the big event of ovulation happens. Typically, you are only fertile for 24 hours in your cycle (when the egg is released), but sperm can live in you for up to 5 days. This is because hey are nourished and kept alive by your fertile cervical mucus (which is a stretchy, egg-white consistency). This is why tracking your cycle, cervical mucus and basal body temperature are super important if you are trying to avoid pregnancy naturally. That way, you can either avoid sex altogether or use protection.

    Around day 12 of your cycle, the dominant follicle secretes a surge of estrogen, prompting a flood of luteinizing hormone (LH). This causes the dominant follicle to grow rapidly until around day 14, when the follicle finally ruptures and releases the egg! This is why you may feel a sharp twinge or cramping on one or both sides of your abdomen. Ovulation is a vital part of the menstrual cycle and is the only way your body is able to make progesterone in the next phase (the luteal phase). You are MAGNETIC during ovulation!

    Your skin may look extra glowy, the whites of your eyes appear brighter, you may feel more social and talkative, you have lots of energy, your libido is HIGH and you are probably having some great hair days!

    Ovulation Phase Foods:

    The foods below are cleansing, full of fiber and anti-inflammatory. Now is the time to focus on raw fruits and veggies. Other foods to focus on include cantaloupe, raspberries, guava, fennel, eggplant, okra, turmeric, pistachios and amaranth.

    4: LUTEAL PHASE (lasts 12-14 days)

    The luteal phase can be considered as the ?fall? season in your body. A time to turn inward, gain clarity and get answers. This is the time to prep for ?winter? and get things done that you?ve been putting off all month. You?ll feel inclined to finish projects, clean out your closet, meal prep and deep clean the house. This is all thanks to progesterone, the calming, anti-anxiety hormone that regulates your mood and promotes deep sleep.

    The thing is, in order to make progesterone, you must ovulate (as you learned in the part above). The corpus luteum (what?s left of the follicle after the egg was released) forms into an endocrine gland and starts making progesterone. It is meant to maintain and nourish a pregnancy, should a fertilized egg be implanted. If not, the corpus luteum gets reabsorbed, progesterone plummets and you get your period! It?s an AMAZING process.

    This is also the phase when PMS may strike and the hormonal fluctuations may make your skin break out. Lower estrogen levels mean less collagen so your skin may not feel as plump or glowy. Combat this with gentler products and all of the foods above. Do restorative or body resistance exercises instead of high intensity cardio workouts.

    Luteal Phase Foods:

    The foods on the chart below are warming, detoxifying and grounding. They include plenty of fiber and natural sugars to combat cravings. Other foods to focus on include jicama, garlic, onions, parsnips, jackfruit, persimmons, raisins, dandelion and millet.


    GET YOUR FREE DOWNLOAD BELOW!!



    You Might Like These too:

    • What Color is Your Flow?What Color is Your Flow?
    • Fertility Prep Guide eBookFertility Prep Guide eBook
    • How Stress Affects HormonesHow Stress Affects Hormones
    • How I Prepped For My Wedding WeekHow I Prepped For My Wedding Week
    • 1-Minute Vegan Nutella1-Minute Vegan Nutella
    • The Happy Hormone Guide is HERE!The Happy Hormone Guide is HERE!
    « How I Introduced Animal Products After 8 Years of Being Vegan
    5-Ingredient Collagen Protein Bars »

    Reader Interactions

    Comments

    1. Hailee

      April 09, 2021 at 3:05 pm

      Great post! Very informative

      Reply
    2. Julianne McKay

      October 21, 2020 at 4:52 pm

      Beautiful article! Do you have references for your information? I would love to dive in further.

      Reply
    3. Jennifer

      May 10, 2020 at 5:08 am

      Hi Long time fan or good healthy food, I am having some difficuties balancing myself after menopause. Your blogs are dedicated to menstuating women, how about us gals who have gotten past that? We suffer from bloating, over weight, sluggishness. If heard the flax seeds have estrogen and are good for a wake up call. What are your ideas? Thanks

      Reply
      • Dana

        July 07, 2020 at 2:02 pm

        I Agree I would love to hear of anything that can help those of us after menopause.

        Reply
    4. Victoria

      March 12, 2020 at 1:00 am

      Love this! Thank you for this info graphic summary of the best foods to eat during each phase!

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    SHANNON Leparski

    SHANNON Leparski

    Hi! I'm Shannon, a Certified Hormone Specialist and plant based blogger living in Chicago. I help women heal their bodies bodies from the inside out and balance their hormones naturally through a plant based diet and lifestyle. Let me guide you through it, so you can glow from within and feel the best you've ever felt!

    MY NEW COOKBOOK!

    Fertility Prep eBook!

    Fertility Prep eBook!

    The Happy Hormone Tracker

    The Happy Hormone Tracker

    My Book >> The Happy Hormone Guide!

    A look inside The Happy Hormone Guide. The first ever plant-based vegan book for balancing hormones, increasing energy and reducing PMS symptoms. With recipes and lifestyle tips for each phase of your menstrual cycle. #cyclesycning

    BECOME A PRACTITIONER

    HOW TO DETOX FROM BIRTH CONTROL

    HOW TO DETOX FROM BIRTH CONTROL

    NATURAL BIRTH CONTROL

    NATURAL BIRTH CONTROL

    Want to know the best foods to eat for each phase of your menstrual cycle?

    sign up to start eating in sync with your cycle!

    Footer

    shannon.leparski

    Wellness, Motherhood, Holistic Nutrition, Gut Health
    • Root Cause Practitioner
    • Author of The Happy Hormone Guide
    💌 shannon@theglowingfridge.com

    SHANNON // Beauty / Motherhood / Wellness
    is this you too? what would you add? 🎀🩸🔥 is this you too?

what would you add? 🎀🩸🔥

#womenswellness #hormonehealth
    Did your hair stop growing? Mine was stuck at the Did your hair stop growing?

Mine was stuck at the same length too for a while. But now I know your scalp is an extension of your skin and needs to be nourished and taken care of in order for healthy hair growth. The scalp ages 6x faster than the skin on your face 🤯 it needs love and care, too. Especially if you want length and strength.

My hair oil is unique and made of different botanicals, antioxidants, omegas and nutrients your scalp is craving. If your hair is struggling but you eat healthy, you may want to consider a hair oil to fill in the gaps. I’ve noticed new thickness and growth from it being nourished and fed nutrients from within. The SHINE is the most surprising part!!! It’s honestly jaw-dropping. It keeps getting better because it’s a LIQUID VITAMIN for all hair types.
 
Figuring out the right custom plan for you is key. I want to help customize a plan for you because everyone should experience these results.

➡️➡️ Reply HAIR or take my hair quiz
👑⚡️🌸💛🧴🦄 

#hairoil #scalphealth #shinyhairgoals #oilyhairproblems #oilyhairtips #dryshampooislife #healthydryshampoo #dryshampoomonat #blondehair #naturalblonde #healthyhairjourney #timefreedom #affiliatemarketing #networkmarketing
    This is the greatest work we will ever do. And d This is the greatest work we will ever do. 

And definitely my dream come true to be home with her all day. Never missing her much needed cuddle moments. I need her just as much as she needs me. Nothing else matters, really. I don’t need to be a girl boss or CEO of a company that separates us all day. I’m a mommy first and I sell shampoo, second. It’s actually the best of both worlds because I get to raise her and also have an income of my own.

If you’ve been yearning for something like this, there’s no better time. The holidays are coming!!!

#motherhood #networkmarketing
    anti-age me please 🎀☁️ • Makeup Cleansin anti-age me please 🎀☁️

• Makeup Cleansing Balm
• Be Gentle Cleanser
• Hydrate & Refresh Spray 
• Age Control Nectar Rewind Serum or Botanic Bakuchiol vegan retinol 
• Night Haven Night Cream (literally BUTTER)
• Rejuveniqe oil on lips and eyes (or eye smooth cream on eyes but I ran out)

I can help customize a skincare routine based on your wants and needs. Comment SKIN 🧖‍♀️

#nighttimeskincare #beauty #skincareroutine
    Are you chasing the new shiny object? There will Are you chasing the new shiny object?

There will always be some new trend or way to make money online. But are they sustainable? Or just a way to make a quick buck? One thing we all have in common is we all want to build a long-term sustainable business to make an income from home! We all sell shampoo, we all want different things for our families and we all took a leap of faith in starting our beauty businesses. And we all started somewhere. Instead of chasing the newest ways to make money, it’s so much more authentic to share something you love and use daily 👄🧴🫧🧖‍♀️

Comment BIZ for more info!

#beautybusiness #networkmarketing
    A DREAM ☁️☁️ You guys. This is a dream co A DREAM ☁️☁️

You guys. This is a dream come true. Getting better hair (completely frizz free 🙂) and making an income. I love what I do and the best part is it’s all from my phone and with my baby by my side. No daycare or nanny, it’s all from my phone. Now you do have to put in time and work for it to work, but it’s such a blessing. I’m so grateful every single day.

If you love beauty products and have a go-getter attitude, we need to talk!! I want to teach you how to do this.

➡️➡️ Comment BEAUTY to learn more

#beautybusiness #networkmarketing

    Shannon is a health enthusiast and plant based nutrition advocate, living in Chicago. She studied Health and Fitness at Purdue University and loves everything about the plant based vegan lifestyle, especially creating colorful, nourishing, happy hormone recipes in her kitchen. Read More…

    • Facebook
    • Instagram
    • Pinterest
    • Snapchat
    • Twitter
    • YouTube

    MENSTRUAL PHASE RECIPES

    Vegan Tortilla Mushroom and “Mozzarella Cream” Pizza

    Banana Breakfast Cookies (Vegan & Gluten Free)

    Vegan Crockpot Lentil Soup

    Simple Cucumber Salad (Vegan)

    Copyright © 2023 The Glowing Fridge on the Foodie Pro Theme