What to Eat for a Healthy Menstrual Cycle: A Week-by-Week Food Guide

Let’s be honest — most of us were never taught how to eat in sync with our menstrual cycle. We were handed pads, told to expect pain, and maybe handed a chocolate bar when PMS hit. That’s about it.

But your cycle isn’t something to suffer through or suppress. It’s actually one of the most powerful tools you have for understanding what your body needs.
And guess what? What you eat during each phase of your cycle can make or break your hormones.

So let’s break it down, week by week — and learn how to use food as your hormonal secret weapon.

🔁 First, the Four Phases of Your Menstrual Cycle:

1. Menstrual (Days 1–5) – When you bleed. Hormones are low, your body is shedding the uterine lining.
2. Follicular (Days 6–13) – Hormones begin to rise. Your energy and mood usually improve.
3. Ovulatory (Days 14–16) – Oestrogen peaks, you release an egg, and libido spikes.
4. Luteal (Days 17–28) – Progesterone rises to support a potential pregnancy. PMS happens here if things are off balance.

Everyone’s cycle length is slightly different, so adjust these windows to match your own rhythm.

🩸 Week 1: Menstrual Phase (Your Period)

What’s happening:

Oestrogen and progesterone are at rock bottom. You’re bleeding. Energy is low. Your body is working hard to renew itself.

What to eat:

• Iron-rich foods: lentils, red meat, spinach, pumpkin seeds
• Warming, comfort foods: soups, stews, root vegetables
• Anti-inflammatory: turmeric, ginger, berries

Supplements that help:

• Magnesium (to ease cramps and support mood)
• Iron (if your periods are heavy)

Bonus tip:

Stay warm, rest more, and reduce raw/cold foods — your body needs support, not salad right now.

🌱 Week 2: Follicular Phase (Post-Period Energy Boost)

What’s happening:

Oestrogen begins to rise again, and so does your energy, motivation, and mental clarity.

What to eat:

• Light, fresh foods: salads, lean proteins, grains
• Fermented foods: sauerkraut, kefir, kimchi — oestrogen metabolism relies on a healthy gut
• Nutrient-rich plants: spinach, beets, avocado, berries

Supplements that help:

• B vitamins (support energy and hormone metabolism)
• Probiotics (for gut health and estrogen clearance)

Bonus tip:

This is the best time to try new things, be social, and even increase workouts if you like — you’ll feel more capable and resilient.

💃 Week 3: Ovulation Phase (Your Hormonal Peak)

What’s happening:

Oestrogen is at its highest, and luteinising hormone triggers ovulation. You feel sexy, confident, vibrant.

What to eat:

• Zinc-rich foods: oysters, seeds, legumes (supports ovulation)
• Fibre-rich foods: broccoli, carrots, apples (clear excess estrogen)
• Antioxidants: colorful veggies, green tea, citrus

Supplements that help:

• Zinc
• Vitamin C

Bonus tip:

Oestrogen dominance is common, so this is a great time to support detox pathways — think cruciferous veg and water with lemon.

😩 Week 4: Luteal Phase (PMS Danger Zone)

What’s happening:

Progesterone rises to prep for pregnancy. If there’s no fertilisation, levels drop and PMS symptoms can hit.

This is when cravings, mood swings, bloating, and fatigue can surface — especially if estrogen is too high and progesterone too low.

What to eat:

• Complex carbs: sweet potato, quinoa, oats (to steady blood sugar + soothe cravings)
• Magnesium-rich foods: dark chocolate, almonds, leafy greens
• Healthy fats: avocado, salmon, flax (to support progesterone)

Supplements that help:

• Magnesium
• Vitamin B6
• Evening primrose oil

Bonus tip:

Cut back on sugar, caffeine, and alcohol here — they make PMS symptoms worse. Up your self-care instead.

💡 Why Cycle-Syncing Nutrition Works

When you eat in tune with your hormonal rhythm, you:

• Reduce PMS symptoms
• Improve fertility
• Support thyroid and adrenal health
• Balance mood and cravings
• Feel more connected to your body (instead of constantly at war with it)

It’s not about perfection. It’s about awareness and small shifts that align with your biology.



Ready to Balance Your Hormones Naturally?

If your cycle is chaotic, your moods are a rollercoaster, or your periods are a nightmare — this is your sign to stop guessing and start testing.
Functional nutrition can help you understand exactly what your body needs.

📞 Book a free discovery call and let’s work out what’s really going on with your hormones.

Because your period isn’t just something to survive — it’s something you can thrive through.

Paula x
Nutritional Therapist for Women Who Want Their Bodies (and Sanity) Back