Things I Ate to Support my Menstrual cycle: January 2024

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Aligning my dietary choices in sync with the different stages of my menstrual cycle has been an absolute game-changer for me over the past few years. For those interested in delving deeper into this approach, I wrote up a guide: The Best Foods For Each Phase Of Your Menstrual Cycle. Additionally, I’m a firm believer in aligning our eating habits with the seasons, which I’ve outlined in this Easy Guide to Eating with the Seasons. As such, my diet choices shift not only to cater to my menstrual cycle but also the current season. It’s one thing to tell people what to do and another to show them, which I why each month I round up the things I ate to support my menstrual cycle throughout the month. Here are the things I ate to support my menstrual cycle: January 2024

As a reminder: I am not a doctor, nor do I claim to be! Any claims in this article about the things I ate to support my menstrual cycle: January 2024 are based on personal experience and research. Please read my full medical disclaimer before engaging with my content or anecdotes. This post may contain affiliate links to certain products. I may earn a small commission (at no extra cost to you!) if you make a purchase based off of my suggestions. 

Things I Ate to Support My Menstrual Cycle: January 2024

Menstrual Phase

Throughout the menstrual cycle, our dietary focus should lean towards embracing nourishing and warming foods. We aim to incorporate plenty of iron-rich options along with foods abundant in Vitamins B and C, which play pivotal roles in supporting red blood cell production. Zinc and magnesium-rich foods also deserve special attention. As the temperature drops, maintaining this emphasis on nourishment and warmth becomes even more imperative. This involves integrating red meat to replenish iron levels and infusing the diet with comforting and supportive warming spices.

From beef stew to beef chili to beef bolognese to beef broth and beef bone marrow… this month I had lots of beef during my menstrual cycle.

Other foods I ate during my menstrual phase: butternut squash, mushroom soup, warm raw milk with ginger, cinnamon, cloves, hibiscus tea, red clover blossom tea, honey, steak, raw colostrum, raw yogurt, fresh juices (beets, carrots, apples, ginger, pomegranate), chicken liver pate, beef liver, liverwurst.

Follicular Phase

Throughout the follicular phase, it’s important to maintain a balanced and diverse diet that centers around complex carbohydrates such as fruits and starchy foods like potatoes. I also like to include anti-inflammatory foods, comprising a blend of complex carbohydrates like fruits, whole grains, and potatoes, alongside probiotics, fermented foods, and fiber-rich options. Simplicity and balance are key during this phase, emphasizing whole ingredients and anti-inflammatory elements to support overall well-being.

I always lean on eggs in this phase and this month I even had paired it with a spicy-herbed cottage cheese (I added sriracha, garlic, oregano to raw cottage cheese) and served that on top of potato “pancakes” with a bit of raw cheese. I also like to add pumpkin seeds into my diet during the follicular phase and had pistachios, pomegranate seeds and pumpkin seeds nearly every night as a snack in my follicular phase. The food served at my cousins baby shower (sauerkraut, apple sauce, pork, roast beef, chicken franchise, stuffed fish filet, and roasted potatoes) also aligned perfectly with my ovulatory phase to



Other foods I ate during my follicular phase: lots of chicken (chicken thighs, chicken wings, chicken soup, chicken broth) raw yogurt, Coconut Cult yogurt, raw dairy kefir, sauerkraut, pickled onions, fermented banana peppers, fermented sourdough bread, pickles, citruses (grapefruit, orange, lime, lemon), flax and pumpkin seeds.

Ovulatory Phase

During the ovulatory phase, increased energy levels and libido may come with some potential sugar cravings. To navigate this phase, I focus on incorporating a diet abundant in low-glycemic carbohydrates, high-fiber options, and antioxidant-rich foods. Adequate intake of vitamin D and folic acid remains a priority during this period. When addressing sugar cravings, I prefer healthier alternatives such as fruit, dates, apple chips, and dark chocolate to satisfy my sweet tooth.

The ovulatory phase can also be the phase where we “forget to eat” – we have lots of energy and motivation and food can be put to the back burner. As such, I always lean on takeout sushi during this time as the time saved from cooking can be spent elsewhere. I also was craving lots of herbs, seeds and nuts so I made a salad with parsley and cilantro as the greens, pumpkin seeds, pomegranate, pine nuts and pistachios with a raw yogurt dressing mixed with cumin, lemon juice and raw honey.


Other foods I ate during my ovulatory phase: lots of eggs, chicken, salmon, lamb, tuna, raw yogurt, raw kefir, fruit.

You Might Also Like:

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An Easy Guide to Eating with the Seasons

Luteal Phase

Moving into the luteal phase we can anticipate sleep disturbances (which can be common) so I like to prioritize magnesium-rich foods such as nuts, seeds, avocados, and bananas to promote better sleep quality. To alleviate bloating, I steer clear of salty and processed foods. As menstruation approaches, my attention shifts towards incorporating iron-rich foods and those abundant in Vitamins B and C. Additionally decreased serotonin levels during this phase can spike carb cravings so I always ensure I have healthier dessert alternatives and complex carbs readily available to fulfill those cravings.

This month I made the most delicious pasta using cottage cheese as the “sauce”. I added banana peppers, lemon juice, salt and pistachios to gluten free pasta to cater to the carb cravings while also adding some other nutrition. I also had some beef pho which was just what my luteal phase needed.


Other foods I ate during my luteal phase: beef (steak and beef stew), potatoes, sweet potatoes, soups, stews, mushrooms, beans.

Just For Fun

Lastly, sometimes we eat just for fun. From going out with friends to giving into a craving to my birthday dinners (!) sometimes eating isn’t about supporting your body but rather just enjoying yourself. I don’t usually indulge in artificial sweets and processed desserts a bunch nor do I usually drink alcohol – but it was my birthday this month! And my cousins baby shower was in January, as well. I had oysters and champagne for one of my birthday dinners – and lots of pizza for one of my other birthday dinners. And lots and lots of dessert all month.


I create these articles to shed some light on what eating for your menstrual cycle looks like and I hope it gave you an idea of different foods and meals you can lean on at certain times of your cycle. On top of that – it’s important to eat seasonally If you want some more inspiration on what to eat in the colder months – you can check out these articles:
Things I Ate This Month to Support my Menstrual Cycle: October 2023
Things I Ate this Month to Support my Menstrual Cycle: November 2023
Things I Ate This Month to Support my Menstrual Cycle: December 2023

Do you like to cycle sync? What are some of your favorite foods during the different phases of your cycle?

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