Meal Ideas for Each Menstrual Cycle Phase
Menstrual Phase - Week 1
BreakfasT
Tropical Smoothie Bowl
Soy Yogurt Bowl w/ Fruit
Veggie Tofu Scramble
Rice Congee
Lunch
Spring Rolls & Peanut Sauce
Egg Salad Sandwich
Chickpea Salad w/ Lettuce Wraps
Miso Soup w/ Wakame & Tofu
Cucumber Salad
Clam Chowder
Sushi Bowl w/ Tuna
Tempeh & Green Bean Sauté
Baked Potatoes
Dinner
Oysters w/ Lemon
Tempeh Fajitas
Pad Thai
Korean Tofu Soup
Tofu Vegetable Stir-fry
Japchae
Pad Prik Khing Tofu
Pho Noodles
Bibimbap
Mapo Tofu
follicular Phase - Week 2
Breakfast
Shakshouka
Veggie Omelette
Chickpea Flour Pancakes
Eggs & Breakfast Potatoes
Lunch
Falafel Bowl with Hummus
Sardine & Olive Tapenade
Tuna Salad Sandwich
Japanese Pasta Salad w/ Roasted Squash
Herbed Shrimp Skewers
Fish & Shrimp Tacos
Gazpacho
Ceasar Salad
Zucchini Fritters
Dinner
Chickpea Curry
Tomato Masala
Chana Masala
Jamaican Rasta Pasta
Cioppino
Red Lentil Curry
Chickpea & Spinach Skillet w/ Saffron
Polenta w/ Roasted Vegetables
Harrisa Skewers & Couscous
Seafood Paella w/ Shrimp & Mussels
Lasagna
Early Luteal Phase - Week 3
BreakfasT
Broccoli Frittata
Avocado Toast w/ Eggs
Buckwheat Pancakes
Quinoa Porridge
Lunch
Kale & White Bean Soup
Apple Kale Salad
Black Beans & Cod
Barley Soup
Brown Rice Mujaddara
Spicy Pinto Bean Soup
Shaved Brussels Sprouts Salad
Orzo Tuna Pasta
Dinner
Cabbage Soup
Ramen w/ Bok Choy
Aloo Gobi
Pistachio Crusted Salmon
Pozole
Mushroom Udon Noodle Soup
Lemon Asparagus Pasta
Lentil Shepard’s Pie
Plantain Coins w/ Black Beans
Lentil Bolognese
Late Luteal Phase - Week 4
BreakfasT
Oatmeal w/ Walnuts
Sweet Potato Hash w/ Eggs
Bean Burrito
Plantain Pancakes
Lunch
Stuffed Squash & Butter Beans
Black Bean Soup
Rice & Beans
Mackerel Salad
Sashimi
Barley & Mushroom Pilaf
Farro & White Bean Stew
Split Pea Soup
Dinner
Creamy Marry Me Salmon
Kidney Bean Curry
Jamaican Lentil Curry
Baked Trout & Rice
Sweet Potato Chili
Baked Salmon
Creamy Lentils & Sweet Potatoes
Mushroom Risotto
Kik Alicha w/ Injera
Dal Makhani