Meal Ideas for Each Menstrual Cycle Phase

Menstrual Phase - Week 1

BreakfasT

Tropical Smoothie Bowl
Soy Yogurt Bowl w/ Fruit
Veggie Tofu Scramble
Grilled Plantain

Lunch

Spring Rolls
Gazpacho
Thai Pumpkin Soup
Salmon Tacos
Mackerel Salad
Dairy-Free Clam Chowder
Sashimi
Rainbow Edamame Salad

Dinner

Roasted Herring
Tempeh Fajitas
Pad Thai
Korean Tofu Soup
Tofu Vegetable Stir-fry
Tempeh & Green Bean Sauté
Pad Prik King Tofu
Pho Noodles
Bibimbap
Mapo Tofu
Salt & Pepper Tofu

follicular Phase - Week 2

Breakfast

Shakshouka
Veggie Omelette
Chickpea Flour Pancakes
Quinoa Porridge

Lunch

Falafel Bowl with Hummus
Crab Salad
Herbed Shrimp Skewers
Oysters w/ Lemon
Egg Salad Sandwich
Lobster Rolls
Ceasar Salad
Chickpea Salad w/ Lettuce Wraps

Dinner

Chickpea Curry
Tomato Masala
Chana Masala
Cioppino
Cod w/ Lemon Caper Sauce
Lemon Asparagus Pasta
Harrisa Skewers & Couscous
Seafood Paella w/ Shrimp & Mussels
Japanese Pasta Salad w/ Roasted Squash
Quinoa Bowl
One-Pot Tomato, Chickpeas & Rice

Early Luteal Phase - Week 3

BreakfasT

Broccoli Frittata
Avocado Toast
Plantain Pancakes
Eggs & Breakfast Potatoes

Lunch

Kale & White Bean Soup
Apple Kale Salad
Black Beans & Cod
Tuna Salad Sandwich
Barley & Mushroom Pilaf
Shaved Brussels Sprouts Salad
Orzo Tuna Pasta
Sushi Bowl w/ Tuna

Dinner

Red Lentil Curry
Ramen w/ Bok Choy
Aloo Gobi
Pistachio Crusted Salmon
Pozole
Mushroom Udon Noodle Soup
Lentil Shepard’s Pie
Plantain Coins w/ Black Beans
Lentil Bolognese
Cabbage Soup
Baked Trout & Rice

Late Luteal Phase - Week 4