What To Eat During Your Menstrual Cycle

What To Eat During Your Menstrual Cycle

Kristen Gill
3 minute read

Curious about what to eat during your menstrual cycle? After chatting with experts, Dr. Dylan Cutler PhD and Dr. Deanna Weiss ND we discovered what exactly was going on with our hormones and what natural foods would help support us throughout our cycle to help balance hormones and replenish depletion. Which lead us to create this delicious Nourish Bowl recipe that will help replenish all your vitamins and minerals lost during menstruation.

⁠During your menstrual cycle, it's important to focus on foods that add as many nutrients as possible to your diet! ⁠Think - protein, fats, low glycemic index veggies and fruits to keep your blood sugar steady while adding heaps of fibre and powerful antioxidants! 

We’ve put together a delicious nourish bowl recipe for you to make or be inspired to create your own to replenish your body during your menstrual cycle. 



What to eat during your menstrual cycle


Protein - Grilled Trout (can sub for salmon) to remineralize your body with iron and zinc, which you lose during menstruation!⁠

Fats - Avocado and hemp seed dressing which are packed with fibre, omega 3’s and minerals such as iron, zinc and magnesium.

Veggies - Rainbow chard (can sub for kale or bok choy) and sweet potato which are packed with essential vitamins and fibre to nourish and stabilize blood sugar levels. 

Carbohydrates - Brown rice, a delicious whole grain that’s rich in fibre! 

We love to pre-cook and prepare all the ingredients for this bowl and store them in separate containers in the fridge for a quick nourishing meal all throughout your cycle!


What to eat during your menstrual cycle


1 portion of Grilled Lemon Trout Fillet

½ cup of Sautéed Rainbow Chard, Finely Chopped

¼ cup of Roasted Rainbow Chard Stems, Cup into small pieces

¼ cup of Roasted Sweet Potato, ¼ inch thick slices

½ cup of Cooked Brown Rice

½ of an Avocado, Sliced

2-4 tbsp of Hemp Seed Dressing from Love Nourish Inspire

1 tbsp of Additional Hemp Seeds, to Garnish


*Trout is roasted at 400F with sea salt, pepper and a squeeze of lemon juice for 10-12 minutes until light pink throughout.

*Sweet potato slices are roasted at 425F with avocado oil, sea salt and pepper for 20-25 minutes until golden and crisp around the edges. Roast the rainbow chard stems with the potato for half the time.



Start with the base of your bowl and add in the brown rice. Top the rice with the roasted veggies, grilled trout and sliced avocado. Drizzle the hemp seed dressing over the bowl and top with additional hemp seeds. Enjoy!



If you are interested in tuning into our Live discussions with Dr. Cutler PhD and Dr. Weiss ND click here for our IGTV series!

For more nourishing recipe's click here!


Recipe creation and photos done by Kris Gill


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