The Best Breakfast: 4 Recipes to Balance the 4 Phases of Your Menstrual Cycle

What is the best breakfast to eat during each of the 4 phases of the menstrual cycle? A nutritionist gives us her 4 favorite recipes.

Have you ever heard of “cycle syncing”? This practice involves adapting one’s diet, lifestyle and physical activity to each phase of one’s menstrual cycle. It’s a way to support hormones and fertility while optimizing energy, sleep, mood, productivity and creativity. In other words, a life fulfilled, in perfect harmony with feminine cyclical nature!

And for good reason: energy, appetite and mood change throughout the female cycle. From the follicular phase to menstruation, the luteal phase and ovulation, our hormones are constantly fluctuating, and our bodies require different nutritional inputs at each stage.

“So what could be better than a smoothie, as the perfect breakfast, to start the day off right and boost your nutritional levels at the same time.” Marousia Sampsidis, the nutritionist and health coach behind Sisterhood Nutrition, explains. Here, each of these 4 recipes is designed to optimize the 4 phases of the menstrual cycle.

4 smoothies for different stages of the female cycle

1/ Cherry Muffin Smoothie for Follicular Phase

It starts, basically, on the first day of your period, and ends when you ovulate. This phase lasts between 7 and 10 days. During this time, what you eat sets the stage for ovulation. So focus on a balance of good fats, lean protein, antioxidant-rich foods, and estrogen production. This is a phase where our metabolism slows down and our appetite decreases. So fresh, lively and light food should be preferred. It’s a great time to cultivate our microbiota (gut flora), favor sources of probiotics, and restore energy with nutrient-dense whole grains.

  • Follicular Phase: Cherry Muffin Smoothie – 1 serving
  • 100 ml coconut kefir
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons rolled oats
  • 1 tablespoon ground flax seeds
  • 1 tablespoon pumpkin seeds
  • 5 medium pieces of zucchini
  • Almond butter 2 tsp
  • 70 grams (a large handful) of frozen cherries
  • 2 tablespoons pomegranate seeds
  • 1 tsp vegetable protein powder, neutral and without added sugar

2/ Detox green smoothie for ovulation

This is between the 12th and 17th day of your cycle. This phase usually lasts 2 to 3 days. Estrogen levels are highest during ovulation. It is therefore necessary to eat foods that support the liver, so that it can effectively metabolize excess estrogen. Think cruciferous vegetables, leafy greens and lots of fiber to get rid of that excess. Antioxidant quality is also beneficial for oocytes.

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