Menstrual Cycle Food Chart

Cycle syncing has been gaining popularity on social media and for good reason. Women’s health has a long history of being ignored and we often find ourselves relying on what other women can teach us to understand our bodies and needs better. In short, cycle syncing means adjusting activities such as eating and exercise around your menstrual cycle. When it comes to food, a useful starting point is noticing how your appetite, energy and symptoms might change throughout your cycle and then planning meals that work for you.

That said, it’s worth noting that your body’s needs and symptoms can vary from month to month. A flexible approach leaves room for those changes.

For example, if one month your period is particularly heavy, you might lose more iron. You might also feel hungrier or notice more cravings in the second half of your cycle.

This guide brings together food ideas and recipes for each stage of your cycle. Use them flexibly, and follow the evidence tags if you want to explore the research behind a section.

The menstrual cycle has two main phases, follicular and luteal, with ovulation marking the shift from one into the other. For this food guide, we’ve divided the cycle into five stages:

• Early Follicular (menstruation) phase, days 1 to 5: This phase marks the start of the menstrual cycle where menstruation occurs.
• Late Follicular phase, days 6 to 13: The body prepares for ovulation during this phase by maturing follicles in the ovaries.
• Ovulation, around day 14: A surge in luteinizing hormone triggers the release of an egg from the ovary. Estrogen peaks just before this, then dips briefly.
• Mid-Luteal phase, days 15 to 23: After ovulation, the body prepares for a potential pregnancy or the next menstrual cycle. Progesterone rises and peaks, and estrogen rises again a little.
• Late luteal phase, around days 24 to 28: Progesterone and estrogen fall toward the end of a cycle if pregnancy hasn’t occurred. If you experience PMS (premenstrual syndrome), this is when symptoms such as mood changes, bloating, tiredness and cravings may appear.

These are based on a 28 day cycle, with day 1 being the first day of your period. Yours might be shorter or longer, so treat the day numbers as a rough guide.

Note - Hormonal contraception can change ovulation, bleeding and symptoms, depending on the method you use. That said, you can still use the meal ideas in this guide and adjust them to how you feel.

For more detail on the different phases of the menstrual cycle, check out our article on "The Menstrual Cycle Phases"

The ideas below give you a starting point for planning around the changes you notice in your own cycle.

Use these meal ideas flexibly throughout your cycle, adjusting them to your appetite, symptoms and preferences.

During menstruation you lose iron due to bleeding, so it's worth including iron-rich foods regularly throughout the month. This deserves extra attention if your periods are particularly heavy.

Iron-rich foods: help replace the iron lost through menstrual bleeding

• Lean red meat or liver (avoid liver if you’re pregnant)
• Legumes such as lentils, chickpeas, and kidney beans
• Leafy greens like kale and spinach
• Fortified breakfast cereals
• Nuts and dried apricots

Vitamin C-rich Foods: to help your body absorb the iron in plant foods

• Peppers and broccoli
• Oranges, kiwis, and strawberries
• A squeeze of lemon over your leafy greens

Vitamin C helps your body absorb the iron in plant foods. Try lentils with peppers, beans with broccoli, or a squeeze of lemon over your greens.

Tea and coffee can reduce how much iron you absorb from a meal. If you’re working on your iron intake, try having them between meals. You can still enjoy your usual cup.

Omega-3 fats: food sources to include in your meals

• Fatty fish like salmon, mackerel, and sardines
• Nuts, especially walnuts
• Seeds like chia seeds and flaxseeds

Ginger: an option for warm drinks and flavorful meals

Try fresh ginger in a soup or stir-fry, or steep it in hot water for a warming drink if you enjoy it.

Sample Recipe: Warm Lentil and Spinach Salad

Menstrual Phase Recipe

Warm Lentil and Spinach Salad: Serves: 4

This salad pairs lentils and spinach with lemon juice, bringing plant protein, iron and vitamin C into the same meal.

Ingredients:

• Lentils (1 cup, dried): Lentils are a great source of iron, which can help replenish iron stores that may be depleted during menstruation. They are also rich in protein and fiber.
• Fresh Spinach (4 cups): Spinach is another excellent source of iron and has some vitamin C of its own.
• Olive Oil (2 tablespoons): A healthy fat that also adds flavor.
• Garlic (2 cloves, minced, or as much as your heart desires!): For flavor.
• Lemon Juice (2 tablespoons): The vitamin C in lemon juice helps your body absorb the iron from the lentils and spinach, so don’t skip it! It also adds a brightness that lightens up the dish.
• Grilled Peaches (2 peaches, sliced): Peaches add a little more vitamin C, and some sweetness against the lentils.
• Salt and Pepper (to taste): For seasoning.
• Optional: Feta Cheese (1/4 cup crumbled): Adds some calcium and a salty kick which works great with the peaches.

Instructions:

1. Rinse the lentils thoroughly under cold water. Place them in a medium-sized pot and cover with water by about 2 inches. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender but not mushy. Drain and set aside.
2. While lentils are cooking, wash and dry spinach leaves. If desired, chop into smaller pieces for easier eating.
3. Preheat a large skillet to medium-high heat. Lightly oil the peach slices and grill them for 2-3 minutes on each side until they have grill marks and are slightly caramelized. Set aside.
4. In the same skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant.
5. Add cooked lentils and spinach to the skillet, stirring well to combine. Cook for an additional 2-3 minutes until spinach is wilted and then add the peaches.
6. Remove from heat and stir in lemon juice. Season with salt and pepper to taste.
7. If using, sprinkle crumbled feta cheese on top before serving.

Serve warm, enjoy!

As your period comes to an end, estrogen rises as your body prepares for ovulation. You might notice a change in your energy or appetite around this time too, although this will look different for everyone.

If you’re feeling less hungry, it can be easy to eat less without giving it much thought. That said, your body still needs enough food for your daily activities, and eating enough also supports normal ovulation. Meals with protein, fiber-rich carbohydrates, fruit, vegetables and fats are a good place to start.

• Protein: Chicken, turkey, eggs, tofu, fish, beans and lentils
• Fiber: Bran, oats, brown rice, nuts, beans, corn, avocado
• Fruit and vegetables: Broccoli, carrots, peppers, berries and apples

For more information on what to eat during the follicular phase check our in-depth article: What to Eat During the Follicular Phase

Late Follicular Phase Recipe

Grilled Chicken and Quinoa Bowl with Fresh Veggies: Serves: 4

A simple, filling bowl that covers protein, whole grains and vegetables in one go.

Ingredients:

• Chicken Breast (4 pieces): A lean protein that keeps the bowl filling. If you don’t eat meat, you could swap for something like tofu.
• Quinoa (1 cup): A whole grain that’s also a complete protein, so it adds both fiber and protein.
• Mixed Vegetables (4 cups, e.g., broccoli, carrots, red onion, bell peppers): Fresh veggies provide fiber, vitamins, and also a bit of much needed color!
• Olive Oil (for grilling): For brushing the chicken and veg.
• Salt and Pepper (to taste): For seasoning.

Instructions:

1. Preheat the grill to medium-high heat. Season chicken breasts with salt, pepper, and a little olive oil.
2. Place chicken on the grill and cook for about 6-7 minutes per side or until internal temperature reaches 165°F (74°C).
3. While the chicken is grilling, rinse quinoa under cold water. Place in a medium pot with 2 cups of water and bring to a boil (I personally like to add a bit of curry and turmeric powder to give the quinoa a flavor boost). Reduce heat and simmer for about 15 minutes until quinoa is cooked and water is absorbed.
4. Steam and lightly sauté mixed vegetables until tender-crisp. Start with the onions and the bell peppers (I like to add a touch of honey and chili flakes to give it a sweet and spicy flavor), then add the broccoli and carrots and sauté for an additional 3 minutes.
5. Divide quinoa among four bowls, and top with grilled chicken and mixed vegetables.
6. Drizzle with a little extra olive oil if desired, and season with additional salt and pepper to taste.

Serve warm and enjoy!

Ovulation is when an egg is released from the ovary. You’ll often see it placed around day 14, but the timing depends on your own cycle. The meals you’ve been enjoying during the follicular phase work here too.

You might find you’re a little less hungry around ovulation. If that’s you, a soup, salad or omelet may be more appealing. Adding some protein and a source of carbohydrates helps make it a full meal, even if you want something lighter.

Broccoli, berries and other colorful fruit and vegetables add fiber, vitamins and variety to your meals. There’s plenty to choose from, so go with what you enjoy and what’s available to you.

For example, you could put together a salad with eggs, leafy greens and seeds, with some bread on the side. The groups below give you a few more options.

• Meal options: Soups, salads, eggs and fish
• Fruit and vegetables: Berries, melon, peppers and leafy greens
• Healthy fats: Nuts and seeds

Sample Recipe: Mushroom, Pepper and Cheddar Omelet

Ovulation Phase Recipe

Mushroom, Pepper and Cheddar Omelet: Serves: 1

A ten-minute omelet that’s light enough for the days you’re not that hungry, but still a proper meal.

Ingredients:

• Eggs (3): The base of the omelet and a good source of protein.
• Mushrooms (3 or 4, sliced): Any kind works. Chestnut mushrooms have the most flavor.
• Red Bell Pepper (half, diced): For sweetness and a bit of crunch.
• Cheddar (1/4 cup, grated): Or whatever cheese you’ve got in the fridge.
• Olive Oil (1 teaspoon): For cooking the vegetables.
• Butter (1 teaspoon): For the eggs.
• Salt and Pepper (to taste): For seasoning.
• To serve (optional): A handful of arugula or some sliced tomato on the side.

Instructions:

1. Heat the olive oil in a small non-stick pan over medium-high heat. Add the mushrooms and pepper with a pinch of salt and cook for 3 to 4 minutes, until the mushrooms are golden and the pepper has softened. Tip onto a plate and set aside.
2. Crack the eggs into a bowl, add a pinch of salt and pepper, and beat with a fork until just combined.
3. Wipe the pan, turn the heat down to medium and add the butter. Once it’s foaming, pour in the eggs.
4. Let the eggs sit for about 20 seconds, then gently push the cooked edges toward the middle with a spatula, tilting the pan so the runny egg fills the gaps. Repeat until the omelet is mostly set but still a little soft on top, about 2 minutes.
5. Scatter the mushrooms, pepper and cheese over one half.
6. Fold the other half over the filling, let it sit for 30 seconds so the cheese melts, then slide onto a plate.

Serve straight away!

Omelets are super versatile, so don’t feel like you have to stick to this. Spinach, tomatoes, ham, leftover roast veg, whatever you fancy or have in the fridge will work.

Luteal Phase Foods

The luteal phase runs from ovulation until your next period. This may be the part of your cycle when you start noticing more hunger, cravings or bloating, particularly as your period gets closer.

Some of these changes might sound familiar:

• You may feel hungrier. If you finish your usual meal and still want more, it’s fine to have a little extra or a snack afterward. Your appetite can change throughout your cycle.
• Regular meals can help you plan for that hunger. For example, oats with yogurt or rice with beans and vegetables give you a mix of carbohydrates, protein and fiber.
• Cravings can become more noticeable. You might find yourself wanting something sweet or salty more often before your period. There’s room for those foods alongside your usual meals.
• Bloating may come and go. You may feel more bloated in the days before your period or just as it starts. Changes in fluid retention can also show up on the scale.

You don’t need to count out extra calories for this phase. You might want a bigger meal one day and an extra snack another. How hungry you feel and how active you’ve been can help you work out what you need.

Mid-Luteal Phase Foods, days 15 to 23

If you’re finding yourself hungrier after ovulation, it’s worth thinking about what will make your meals more filling. Carbohydrates with protein and fiber are a useful combination, and having a few snacks ready can help on the days when your usual meals aren’t quite enough.

• Carbohydrates: Oats, brown rice, potatoes, whole grain bread and pasta
• Protein with every meal: Eggs, fish, chicken, beans, lentils and tofu
• Fiber: Vegetables, fruit, beans and whole grains

Sample Recipe: Salmon Sushi Bowl

Mid-Luteal Phase Recipe

Salmon Sushi Bowl: Serves: 2

A filling bowl with rice, salmon and plenty of toppings. Add a little more of what you enjoy if you’re particularly hungry.

Ingredients:

• Salmon (8 ounces, sashimi-grade): Salmon is rich in omega-3 fatty acids, as well as protein. If you don't want it raw, you could use smoked or pre-cooked salmon, or you could use cooked edamame beans and cooked mushrooms for a tasty veggie swap. If you’re pregnant, the NHS advises avoiding raw and cold-smoked fish, so go for the cooked option.
• Brown Rice (2 cups, cooked): A slow-release carb that will keep you fuller for longer, and also a good source of fiber.
• Seaweed (2 sheets, roasted nori seaweed): Adds a delightful umami flavor to the bowl.
• Avocado (1 ripe, sliced): Avocado provides healthy fats, including monounsaturated fats, and also a bit of creaminess.
• Strawberries (1 cup, sliced): Strawberries are rich in antioxidants, particularly vitamin C, and also add a bit of sweetness to cut through the rich salmon and avocado.

Instructions:

1. Begin by preparing your salmon or vegetables. You could slice them into thin strips or cubes, however you’d prefer. Set aside.
2. Rinse the brown rice thoroughly and cook it according to the package instructions. Once cooked, let it cool slightly before assembling the sushi bowl.
3. While the rice is cooking, prepare the seaweed. Cut the roasted nori seaweed into thin strips or squares. Set aside.
4. Slice the ripe avocado and strawberries.
5. To assemble the sushi bowl, divide the cooked brown rice evenly between two bowls and finish it off with all of your prepared toppings.
6. Optionally, you can serve the sushi bowl with soy sauce, wasabi, and pickled ginger for extra flavor.

Serve immediately and enjoy!

This is the week before your period, and if you get PMS (premenstrual syndrome), this is when it usually appears. PMS is the name for the physical and emotional symptoms that a lot of people get in the days before their period, which ease off once bleeding starts. The common ones are bloating, breast tenderness, tiredness, headaches, cravings, trouble sleeping, and feeling irritable, anxious or low.

PMS can affect work, relationships and daily life. If it’s getting in the way of yours, talk to your doctor. You don’t have to just put up with it. PMDD (premenstrual dysphoric disorder) is a more severe condition that also needs medical care. If you need urgent help in the UK, contact NHS 111; call 999 in an emergency.

Calcium is worth paying attention to when you’re thinking about PMS. Include calcium-rich foods in your meals throughout the month, using options such as yogurt, milk, cheese or calcium-set tofu.

If you prefer plant-based options, check the labels for added calcium. And if a cheesy, creamy meal sounds good when you’re feeling rough, have a look at the pasta recipe below.

• Calcium-rich foods: Yogurt, milk, cheese, calcium-set tofu, fortified plant milks, kale and other leafy greens
• Carbohydrates and protein: Keep going with the oats, brown rice, eggs, fish and beans from the mid-luteal phase
• Magnesium-rich foods: Pumpkin seeds, almonds, leafy greens, beans and dark chocolate (yes, you heard us! Chocolate!)

A handful of nuts as a snack, some seeds on your breakfast or beans added to a meal are easy ways to include these foods.

• A bit of what you fancy: If you’re craving chocolate, it’s fine to have some. Foods you enjoy can be part of your usual meals and snacks.

Food and drink choices before your period

• Alcohol: If you notice that you feel worse after drinking, that’s worth paying attention to. The NHS advises avoiding too much alcohol when managing PMS.
• Dairy: If dairy agrees with you, there’s no need to take it off the menu before your period. If you prefer dairy-free options or need to avoid it, look for alternatives that provide calcium.
• Salt and caffeine: If you think a particular food or drink makes your symptoms worse, try changing one thing at a time. Keeping a note of how you feel can help you see whether there’s a pattern.

Sample Recipe: Spinach and Ricotta Baked Pasta

For more information on what to eat during the luteal phase check our in-depth article: What to Eat During the Luteal Phase

Late Luteal Phase Recipe

Spinach and Ricotta Baked Pasta: Serves: 4

A cheesy, comforting bake for the week before your period, with calcium from the ricotta and mozzarella, whole wheat pasta and a good helping of spinach.

Ingredients:

• Whole Wheat Pasta (12 ounces, penne or rigatoni): A slow-release carb that keeps you fuller for longer.
• Ricotta (1 cup): The main source of calcium in the dish, and what makes it creamy.
• Mozzarella (1 cup, grated): For the melty top. Adds more calcium.
• Parmesan (1/4 cup, grated): For flavor.
• Fresh Spinach (7 ounces, roughly a big bag): Wilts down to almost nothing, so don’t be put off by the amount. Adds magnesium and a bit of iron.
• Passata (1 jar, about 2 cups): The sauce base.
• Garlic (2 cloves, minced): For flavor.
• Olive Oil (1 tablespoon): For cooking the garlic and spinach.
• Nutmeg (a pinch): Optional, but it goes really well with spinach and ricotta.
• Salt and Pepper (to taste): For seasoning.

Instructions:

1. Preheat the oven to 400°F (200°C). Bring a large pot of salted water to a boil and cook the pasta for 2 minutes less than the packet says, so it finishes cooking in the oven. Drain and set aside.
2. While the pasta cooks, heat the olive oil in a large pan over medium heat. Add the garlic and cook for 30 seconds, then add the spinach a handful at a time, stirring until it’s all wilted. Season with salt, pepper and the nutmeg if using.
3. Take the pan off the heat and stir in the ricotta and the parmesan, then add the passata and mix until you have a creamy, pinkish sauce.
4. Tip the drained pasta into the sauce and stir until everything is coated.
5. Pour into a baking dish, scatter the mozzarella over the top and bake for 20 to 25 minutes, until the top is golden and bubbling.
6. Leave to stand for 5 minutes before serving, as it’ll be very hot.

Serve with a green salad on the side, and enjoy!

If you want to add meat, some cooked chicken or a few slices of ham work well. For a vegan version, swap in plant-based ricotta and mozzarella. Check the labels for calcium, as this varies between products.

• Track your own pattern. It can be hard to remember exactly how you felt a few weeks ago. Keeping a note of your period dates, appetite and symptoms over a few cycles can help you spot changes. The day numbers in this guide are only a starting point.
• Plan ahead. If you know you tend to get hungrier before your period, having a few meals and snacks ready can make that week easier. Leave room for things to change from one month to the next.
• Listen to your body. Pay attention to how you feel after eating and what you enjoy. If you’re trying to work out whether a food suits you, change one thing at a time so it’s easier to see what makes a difference.
• Talk to your GP or doctor if something’s off. If you have very heavy or irregular periods, PMS that is impacting your daily life, or anything that seems abnormal, it’s worth getting it checked out.

Frequently Asked Questions

There’s useful research behind parts of this approach, including iron loss during bleeding and changes in appetite. Research into matching specific foods to particular phases is still developing. You can use the chart to help plan around your own experience, with the evidence tags there if you want to look more closely at the research.

Should you eat more during your luteal phase?

If you’re hungrier, yes. That might mean serving yourself a little more at a meal or having an extra snack. There’s no set number of additional calories everyone needs, so take your appetite and how active you are into account.

When you have cramps, you may prefer something warm and easy to eat, such as soup or a rice bowl. Ginger can add flavor to a warm drink, and oily fish provides omega-3 fats. For the pain itself, a heat pad or suitable over-the-counter pain medicine can help. If pain is stopping you from doing your usual activities, speak to your doctor.

Eating enough for your activity level is a good place to start. Too little energy can disrupt the hormones involved in ovulation. If you’ve seen advice about seed cycling, seeds can be part of a balanced diet if you enjoy them. That said, irregular periods or a change in your usual pattern are worth discussing with your doctor so you can understand what’s causing them.

The combined pill and the patch stop ovulation, so your hormones don’t rise and fall the way this article describes. The hormonal coil and the mini pill work differently, and some people still ovulate on them, but your pattern may not match the chart either way. The general advice, like iron-rich foods if you bleed and eating enough, still applies.

This is not a diet rule, but a heavy bleeding one. If your period lasts 7 days or more, or if you need to change your pad or tampon more often than every 2 hours, or if you’re passing clots bigger than a €1 coin, then it’s advised to get it checked out. You don’t need all three; any one of them is worth a GP visit. It comes from the European Haemophilia Consortium, a patient group. The NHS also flags frequent product changes, periods lasting more than 7 days and clots larger than about 2.5 cm.