As a flight attendant juggling long shifts, family life, and everything in between, finding balance can be a challenge. But one of the best ways to support yourself, especially when life is on the go, is by nourishing your body with the right foods. Your menstrual cycle plays a huge role in how you feel for days and even weeks to come, and what you eat can really make a difference in how your body functions through each phase of your cycle.
In this post, I’ll share some simple, nourishing meal ideas that you can incorporate into your day-to-day routine, along with a shopping list for each week of your cycle. From replenishing nutrients during the menstrual phase to fueling your body during ovulation, and supporting your mood in the luteal phase, I’ve got you covered. Let’s dive in and take care of ourselves, one meal at a time.
1. Menstrual Phase: Nourish & Restore
The menstrual phase is all about restoring and replenishing your body after the release of the egg. It’s important to nourish yourself with foods rich in iron, magnesium, and anti-inflammatory herbs to help ease cramps and restore lost nutrients. During this time, you may feel a little more tired, so giving your body the right foods will help you feel more energized.
Meal Ideas:
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Breakfast: Warm berry chia porridge with almond milk and a touch of honey
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Lunch: Hearty lentil & spinach soup
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Dinner: Ginger & turmeric chickpea stew (perfect for those cozy evenings)
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Snacks: A piece of dark chocolate with pumpkin seeds (great for magnesium)
Weekly Shopping List:
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Vegetables & Greens:
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Spinach (dark leafy greens)
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Kale
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Seaweeds
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Sweet potatoes
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Avocado
Legumes & Seeds:
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Lentils
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Pumpkin seeds
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Kidney beans
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Buckwheat
Herbs & Spices:
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Fresh ginger
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Turmeric
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Cinnamon
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Chamomile
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Angelica
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Valerian
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Wild yam
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Meadow sweet
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Ginger
Fruits:
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Mixed berries (blueberries, raspberries)
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Bananas
Nuts & Butters:
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Nut butters
Beverages:
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Bone broth (or veggie broth)
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Almond milk
Supplements & Superfoods:
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Dark chocolate (70% or higher)
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Chaga
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2. Follicular Phase: Rebuild & Energize
As estrogen begins to rise, your energy levels will follow suit. The follicular phase is the time for rebuilding and energizing your body. This is a great time to focus on foods that support hormone production, boost energy, and promote digestion. You may feel more creative and active, so nourishing your body with fresh, light meals is key.
Meal Ideas:
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Breakfast: Lemon & chia seed overnight oats (light and refreshing)
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Lunch: Quinoa & chickpea power bowl with roasted veggies
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Dinner: Grilled salmon with roasted asparagus and quinoa
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Snacks: Coconut yogurt topped with flaxseeds and blueberries (full of fiber and goodness)
Weekly Shopping List:
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Vegetables:
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Cruciferous veggies (like cabbage, broccoli, kimchi)
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Watercress
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Carrot
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Zucchini
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Asparagus
Fruits:
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Cherry
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Lemon, orange, lime, grapefruit
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Pomegranate
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Plums
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Mixed berries (strawberries, blueberries)
Leafy Greens & Herbs:
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Parsley
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Leafy greens (general)
Grains & Legumes:
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Quinoa (listed twice)
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Oats
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Lentils
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Chickpeas
Proteins:
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White fish (lite proteins)
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Fresh salmon
Nuts, Seeds & Dairy:
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Chia seeds
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Flaxseeds
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Almond milk
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Coconut yogurt (or Greek yogurt)
Healthy Fats:
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Avocado
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Olives
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3. Ovulatory Phase: Energize & Detox
This is when your energy is peaking, and your body is naturally ready for ovulation. The ovulatory phase is all about energizing and detoxifying. You’re at your most vibrant during this time, so it’s a good idea to focus on foods that support detoxification, balance hormones, and keep you feeling fresh. Hydrating foods and antioxidants are great here to keep you glowing.
Meal Ideas:
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Breakfast: Tropical smoothie bowl with pineapple, mango, and coconut milk
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Lunch: Quinoa & roasted veggie salad (light and energizing)
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Dinner: Sushi rolls with avocado, cucumber, and seaweed (packed with nutrients)
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Snacks: Hummus with carrot & celery sticks (perfect for a quick, refreshing snack)
Weekly Shopping List:
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Vegetables:
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Asparagus
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Spinach
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Swiss chard
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Brussel sprouts
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Bell peppers
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Carrots
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Cucumber
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Dandelion
Fermented Foods:
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Sauerkraut
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Kimchi
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Kefir
Fruits:
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Mango
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Pineapple
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Figs
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Dates
Herbs & Spices:
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Turmeric
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Fresh parsley
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Calendula
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Elderflower
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Licorice
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Ashwagandha
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Maca
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Burdock root
Legumes & Grains:
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Lentils
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Quinoa
Proteins & Healthy Fats:
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Lamb
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Wild salmon
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Brazil nuts
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Almonds
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Hemp seeds
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Avocado
Seeds & Superfoods:
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Sesame seeds
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Sunflower seeds
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Spirulina
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Nori (seaweed)
Beverages & Supplements:
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Apple cider vinegar
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Coconut milk
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Psyllium husk
Sweeteners & Treats:
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Dark chocolate
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4. Luteal Phase: Ground & Soothe
The luteal phase is all about grounding and soothing. As your body prepares for menstruation, it’s important to focus on balancing your blood sugar and supporting your mood. Magnesium-rich foods are especially helpful during this phase as they can reduce bloating and ease those pre-period cravings. Think comforting, warming meals that will make you feel cozy and satisfied.
Meal Ideas:
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Breakfast: Cinnamon-spiced oatmeal with walnuts and a drizzle of honey
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Lunch: Lentil & butternut squash soup (warm and comforting)
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Dinner: Coconut curry tofu & wild rice (a grounding dish)
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Snacks: Dark chocolate & walnut clusters (to calm those cravings)
Weekly Shopping List:
Vegetables:
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Butternut squash
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Carrots
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Spinach (listed twice)
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Sweet potatoes (listed twice)
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Celery
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Collards
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Parsnips
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Beet greens
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Swiss chard
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Squash
Fruits:
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Banana
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Apples
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Pears
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Dates
Legumes & Grains:
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Lentils
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Chickpeas
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Wild rice
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Brown rice
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Quinoa
Nuts & Seeds:
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Walnuts (listed twice)
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Hemp seeds
Proteins:
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Tofu
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Pasture-raised chicken/eggs
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Wild-caught halibut
Healthy Fats:
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Avocados (listed twice)
Herbs & Spices:
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Cinnamon
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Ginger
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Fenugreek
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Peppermint
Superfoods & Supplements:
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Spirulina
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Dark chocolate
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Reishi
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Ashwagandha
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Wild yam
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Wild peony root
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Dong quai
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Raspberry leaf
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Burdock root
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Dandelion
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Triphala
Miscellaneous:
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Coconut milk
Conclusion: Nourish & Embrace Your Cycle
Nourishing your body according to each phase of your cycle is an empowering act of self-care. By aligning what you eat with how you feel during different phases of your cycle, you’re not just supporting your body—you’re supporting your energy, mood, and overall well-being. Whether you're working on a layover or enjoying time at home with your family, taking the time to nourish yourself through the power of food will help you stay balanced, grounded, and vibrant.
I hope these meal ideas and shopping lists inspire you to embrace your 28 day cycle with love and care. As always, listen to your body and know that it’s okay to take things slow when needed. Your wellness journey is unique, and I’m here cheering you on every step of the way.
P.S. I’d love to hear how you’re incorporating these meals into your routine. Share your thoughts and meal pics with me on Instagram, or drop a comment below. Let’s support each other on this wellness journey! 💕
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