Cycle Phase Foods: What to Eat in Each Week of Your Cycle

Balance your hormones, boost your energy, and glow all month long

Cycle Nutrition 101

Hormones fluctuate every week of your cycle. When you eat in alignment with these shifts, you nourish your body in the way it needs right now. This is called cycle-syncing nutrition — and it can help with:

• Reducing PMS and bloating

• Improving mood + sleep

• Boosting energy

• Supporting clear, glowing skin

• Keeping hormones in balance

Menstrual Phase (Days 1–5)

• Body focus: Low energy, cramps, blood + iron loss

• Foods to eat:

  • Iron-rich: lentils, spinach, red meat, pumpkin seeds

  • Comforting: warm soups, stews, herbal teas

• Why: Iron restores lost blood, warming foods comfort digestion & cramps.

Ritual tip: Make a warming ginger tea with honey. Journal and rest — your body is asking for gentle support.

Follicular Phase (Days 6–13)

• Body focus: Rising estrogen, higher energy, creativity

• Foods to eat:

  • Fresh fruits & veg (salads, citrus, berries)

  • Light proteins (chicken, fish, beans)

  • Fermented foods (yogurt, kimchi) for gut health

• Why: Fresh, energising foods match the surge in estrogen and help metabolism.

Ritual tip: Start your mornings with lemon water or a fresh smoothie.

Ovulation Phase (Days 14–16)

• Body focus: Estrogen peaks, fertility highest, social energy

• Foods to eat:

  • Cruciferous veg (broccoli, cauliflower, kale) to clear excess estrogen

  • Omega-3s (salmon, flax, chia) for hormones & skin

  • Eggs for nutrient density

• Why: These foods support detoxification, healthy ovulation, and glowing skin.

Ritual tip: This is your most magnetic phase. Try a new recipe, or host a meal with friends.

Luteal Phase (Days 17–28)

• Body focus: Progesterone rises, cravings, mood changes

• Foods to eat:

  • Magnesium-rich foods: dark chocolate, bananas, leafy greens

  • Root veg (sweet potatoes, carrots) for grounding

  • Herbal teas for digestion & calm

• Why: Magnesium reduces bloating + PMS, root veggies support steady blood sugar.

Ritual tip: End the day with chamomile or lavender tea and a calming skincare ritual.

Cycle-syncing your nutrition is a simple way to care for your hormones and glow from the inside out. Over time, you’ll notice fewer PMS symptoms, more energy, and steadier moods.

Want a guide you can keep? Download the Mini Reset Planner via Patreon (link in bio).

Join the Aléora Babes for more cycle-friendly rituals + tools.

Aléora Flow Cycle syncing e-book for women

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