Vegan Superfood Bowl – Menstrual Phase Recipe

This vegan superfood bowl recipe is the easiest way to nourish your body during your menstrual phase! With anti-inflammatory properties and packed with iron, magnesium, calcium, vitamin B6 and fiber, it offers essential nutrients that will boost your energy, help minimise your cramps and simplify your meal prep for the week. Pair it with a refreshing turmeric, ginger and orange juice plus a bit of 70% dark chocolate, and you’ll feel better already!

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Cycle Syncing Diet to Connect your Mind, Body and Soul

What is cycle syncing?

Cycle syncing is a holistic lifestyle approach that aligns your diet, exercise, and daily routines with the different phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal. This method helps you work in harmony with your body’s natural rhythms, empowering you to feel your best all month long. By nourishing your body with the right nutrients at the right time, you can balance hormones, reduce PMS symptoms, and foster a deeper connection with your mind, body, and soul. Let’s dive into how you can fuel your body during each phase and truly embrace your cyclical nature!

What is a cycle syncing diet?

It’s a powerful way to align your eating habits with the different phases of your menstrual cycle, allowing you to connect more deeply with your body’s natural rhythms. By tailoring your diet to your menstrual phase, you can better support your hormonal health, reduce symptoms like cramps and fatigue, and feel more balanced overall. This approach not only nourishes your body but also helps you tune into your emotional and mental needs during each phase. By eating foods that support your body’s needs, you can foster a deeper connection with yourself and promote a sense of harmony and well-being.

Cycle syncing – Menstrual Phase: Rest, Replenish, and Renew

During your menstrual phase, it’s all about slowing down, tuning in, and giving your body the TLC it deserves. Your body is busy shedding the uterine lining, which can leave you feeling tired, crampy, and in need of comfort. This is the time to honor your need for rest, nourish your body with warm and comforting meals, and take things at your own pace. You’re doing amazing, even when you’re slowing down!

Here’s Exactly What to Eat During Your Menstrual Phase

During the menstrual phase, your body needs specific nutrients to replenish lost blood, support energy levels, reduce inflammation, and ease menstrual symptoms like cramps and bloating. Focusing on iron, magnesium, vitamin B6, fiber, omega-3 fatty acids, calcium, and anti-inflammatory ingredients can make a significant difference in how you feel. Below, you’ll find examples of vegan and vegetarian ingredients for each essential nutrient to help you build nourishing meals during this phase:

Iron

Iron is crucial during your menstrual phase as your body loses blood, which can lead to fatigue and low energy levels. To boost iron intake, incorporate:

• Leafy Greens: Spinach and kale are excellent sources of non-heme iron. Since non-heme iron are not as efficiently absorbed as heme iron (found in meat and fish), it’s important to pair it with foods that are rich in vitamin C (that enhance iron absorption).
• Legumes: Lentils, chickpeas, and black beans are packed with iron, protein and fiber.
• Seeds: Pumpkin seeds, sesame seeds, and hemp seeds provide iron and other essential minerals.
• Tofu and Tempeh: plant-based soy products are great plant-based sources of iron and can be easily added to stir-fries, salads, and soups.

Magnesium

Magnesium is a natural muscle relaxant that can help alleviate cramps and reduce stress during your period. Include in your diet:

• Nuts and Seeds: Almonds, cashews, sunflower seeds, and chia seeds are rich in magnesium and make great snacks or additions to meals.
• Whole Grains: Quinoa, brown rice, and oats provide magnesium along with complex carbohydrates for sustained energy.
• Dark Chocolate: dark chocolate (70% or higher) is high in magnesium and can satisfy sweet cravings.
• Leafy Greens: Spinach is also a great source of magnesium

Vitamin B6

Vitamin B6 plays a vital role in mood regulation and can help reduce irritability and fatigue. Incorporate these foods:

• Bananas: easy source of vitamin B6 and perfect for snacks or smoothies.
• Sweet & regular potatoes
• Chickpeas: great in salads, stews, or made into hummus.
• Sunflower Seeds: Add these to your salads or oatmeal for a vitamin B6 boost.

Fiber

Fiber helps support digestion and stabilize blood sugar levels, which can keep energy consistent throughout the day. Focus on:

• Whole Grains: Brown rice and whole wheat
• Fruits: Apples, pears, berries, and oranges not only offer fiber but also essential vitamins and antioxidants.
• Vegetables: Broccoli, Brussels sprouts, and carrots are high in fiber
• Legumes: Lentils, beans, and peas are fiber-rich and excellent for stews, soups, or salads.

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that can help reduce menstrual pain and inflammation. Include:

• Flaxseeds: Ground flaxseeds can be added to smoothies, oatmeal, or baked goods for an omega-3 boost.
• Chia Seeds: rich in omega-3s, they can be used in puddings, smoothies, or sprinkled on salads. Make sure to not consume more than a teaspoon a day and to « activate » them in water before eating.
• Walnuts: Snack on walnuts or add them to your meals for a plant-based source of omega-3s.
• Algal Oil: A plant-based supplement derived from algae, algal oil is a direct source of DHA, an important omega-3 fatty acid.

Calcium

Calcium supports bone health and muscle function, which is essential during your menstrual phase. Add these calcium-rich foods:

• Fortified Plant Milks: Almond, soy, and oat milks are often fortified with calcium and can be used in smoothies, cereals, or on their own.
• Tofu: Calcium-set tofu is a versatile ingredient that can be stir-fried, grilled, or added to soups.
• Leafy Greens: Bok choy and kale are high in calcium, making them a great addition to salads, smoothies, or sautés.
• Almonds: a good source of calcium and healthy fats and magnesium.

Anti-Inflammatory Ingredients

Reducing inflammation can help ease menstrual symptoms like cramps and bloating. Focus on these anti-inflammatory foods:

• Turmeric: Known for its powerful anti-inflammatory properties, turmeric can be added to teas, smoothies, or savory dishes. • Ginger: A natural anti-inflammatory, ginger can be used in teas, soups, or grated into stir-fries. • Berries: Blueberries, strawberries, and raspberries are high in antioxidants and can help fight inflammation. • Olive Oil: Use extra virgin olive oil as your go-to cooking oil or drizzle it over salads to help reduce inflammation.

By including these nutrient-dense, plant-based ingredients in your diet during your menstrual phase, you can support your body’s needs, reduce symptoms, and feel more balanced and energized. Remember to listen to your body, honor its needs, and nourish yourself with wholesome, comforting foods.

Embrace Your Cycle, Embrace Yourself!

The beauty of cycle syncing is that it allows you to connect deeply with your body and honor its natural fluctuations. By eating in sync with your cycle, you’re not just nourishing your physical body—you’re embracing a holistic self-care practice that empowers you to live in harmony with your natural rhythms. Remember, you are not meant to feel the same every day, and that’s the beauty of being cyclical. Celebrate each phase, listen to your body’s wisdom, and give yourself the grace to flow through your cycle with love and compassion. You’ve got this!