Things I Ate to Support My Menstrual Cycle: March 2024

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Integrating my diet with the phases of my menstrual cycle has been transformative for me. For anyone who is interested in digging deeper: I’ve wrote up a guide titled “The Best Foods For Each Phase Of Your Menstrual Cycle”. My dietary choices not only cater to my menstrual cycle but also reflect the current season. You can read more about that in my “Easy Guide to Eating with the Seasons.” It’s one thing to tell you what to eat and another thing to show you. So, each month I share insights into the foods I consume to support my menstrual cycle! Here are the things I ate to Support my Menstrual Cycle: March 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: March 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: March 2024

Menstrual Phase

Throughout the menstrual cycle, it’s vital to prioritize nourishing and warming foods that support overall well-being and replenish lost nutrients. This includes focusing on iron-rich options and foods abundant in Vitamins B and C, essential for red blood cell production, as well as incorporating zinc and magnesium-rich foods. As the weather cools, maintaining this emphasis on nourishment and warmth is crucial. This involves integrating red meat to replenish iron levels and incorporating comforting and supportive warming spices to enhance both physical and emotional comfort during menstruation.

Steak is always a good idea to support the menstrual phase so when I went out to dinner during my period… I ordered steak.

I took a Cappello’s gluten free pizza and topped it with some chicken breakfast sausage, mushrooms, pepperoncini and some hot sauce. So. Good.

I fed my sweet tooth a bit this menstrual cycle. Below left is chocolate Coconut Cult yogurt topped with peanut butter, banana and a bit of Honey Mama’s Chocolate Cake truffle bar. A Proper guilt free treat. And below right is banana pancakes mixed with Simple Mills gluten free pancake mix and topped with berries, bananas and syrup.

Oysters are one of my favorite foods to eat during my menstrual cycle! They’re packed with iron, zinc, omega 3’s, and heaps of other vitamins like B12. It’s even been theorized that oysters are mood boosting (not in the aphrodisiac kind of way) but the zinc content is said to support levels of dopamine: the hormone that plays a role in pleasure but also motivation and learning.

I mentioned earlier I leaned into my sweet tooth this menstrual cycle. I blended raw cottage cheese with cream cheese, blueberries and raw honey and then topped it with Simple Mills Chocolate Sweet Thins. So. Good.

Other foods I ate during my menstrual phase: bone marrow, beef broth, beef stew, ginger-beet-carrot juice, squash, sweet potatoes, hibiscus tea, ginger tea, cloves, raw yogurt, raw milk, raw kefir, chicken liver pate, mushrooms

I also often stress the importance of eating with the season. I wrote up an Easy Guide to Eating with the Seasons to help shed a light on why it’s so important! As March is still a chilly month you may gain inspo from my other “things I ate to support my menstrual cycle” articles from chillier months:
Things I Ate This Month to Support my Menstrual Cycle: December 2023
Things I Ate to Support my Menstrual cycle: January 2024
Things I Ate to Support My Menstrual Cycle: February 2024

Follicular Phase

During the follicular phase, it’s crucial to prioritize a well-rounded diet rich in complex carbohydrates like fruits and starchy foods such as potatoes while emphasizing anti-inflammatory foods. This entails incorporating a variety of complex carbs like fruits, whole grains, and potatoes, along with probiotics, fermented foods, and fiber-rich options. Simplicity and balance are key during this phase, emphasizing whole ingredients and anti-inflammatory components to support overall well-being while avoiding processed foods.

I always lean on chicken in the follicular phase and I love making homemade wings! This month I also made my own homemade ranch dressing and I will never buy ranch dressing from a store ever again.🤤

Eggs are one of my favorite things to eat during the follicular phase. I often pair it with avocado, sometimes with a chicken burger (below left) and sometimes I really mess them up (below right, LOL) and other times I make them into little breakfast tacos with organic chicken sausage and gluten free tortillas (below).


I really leaned on sweet potato bowls this month. I mixed the pumpkin with coconut oil, cinnamon, cloves, and ginger and then topped it with different nuts and hemp seeds. As it’s the follicular phase I also added pumpkin seeds into the sweet potato.

Other foods I ate during my follicular phase: lots of raw dairy: milk, cheese, cottage cheese, yogurt, kefir, colostrum, kimchi, pickles, grapefruit, lemon, orange, fermented sourdough bread, fermented/pickled onions, banana peppers

Ovulatory Phase

During the ovulatory phase, characterized by increased energy levels and libido, managing potential sugar cravings is essential. To navigate this phase effectively, I prioritize a diet rich in low-glycemic carbohydrates, high-fiber options, and antioxidant-rich foods, ensuring adequate intake of vitamin D and folic acid. When addressing sugar cravings, I opt for healthier alternatives like fruit, dates, apple chips, and dark chocolate to satisfy my sweet tooth while supporting overall well-being.

Chicken is one of the proteins I lean on the most during my ovulatory phase. From chicken wings (below left) to chicken thighs paired with a side of pickles and pasta.

I used gluten free tortillas to make black bean and shredded chicken tacos.🤤

I tend to lean on fish for a protein during the ovulatory and follicular phases and in March it was no different. From sushi (below left) to halibut with a sweet potato and tomato/mozzarella salad (below right).

I’ve been itching for an herb salad for a while! I like to eat with the seasons and tomatoes/cucumbers aren’t technically in season yet. However, I still enjoyed this parsley, dillm, sunflower seed, tomato, cucumber, feta salad.

Other foods I ate during my ovulatory phase: seafood: tuna, salmon, sesame seeds, raw dairy yogurt, strawberries, sweet potatoes, beets, green tea, jasmine tea, asparagus,

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Luteal Phase

Transitioning into the luteal phase, where sleep disturbances may occur and bloating is common, I prioritize magnesium-rich foods like nuts, seeds, avocados, and bananas to promote better sleep quality while avoiding salty and processed foods. As menstruation approaches, my focus shifts to incorporating iron-rich foods along with those abundant in Vitamins B and C to support overall well-being. Additionally, being mindful of decreased serotonin levels during this phase, I ensure I have healthier dessert alternatives and complex carbs readily available to satisfy any carb cravings that may arise, promoting a balanced and supportive approach to menstrual health.

When I dip into the luteal phase I start to lean on red meat to prepare my body for menstruation. This month I had a bowl of meatballs topped with basil and raw ricotta cheese. So. Good.

I also made a “vodka sauce” bolognese (below left) and even ate it without pasta! Steak is always a good idea in the luteal phase (below right) and I paired it with a creamy mushroom and onion pasta.

I used some of the leftover steak to make breakfast tacos with scrambled eggs and raw cheese.

The raspberry-jammiest gluten free pancakes topped with some raw honey.

Sunflower seeds are one of the nuts to lean on during the luteal phase and I paired mine with some pistachios and strawberries for a quick little snack.

Other foods I ate during my luteal phase: beef stew, beef broth pho, berries, mushrooms, chicken liver pate, butternut squash, sweet potatoes, onions, garlic, ginger, cloves, cinnamon, raw milk.

Just For Fun

I love adding a touch of fun at the end of these articles because eating should be a source of pleasure and isn’t always about being “healthy” or perfectly aligned with our cycle. Life is all about balance! Personally, I strive for an 80% commitment to nutritious and cycle-aligned choices, leaving 20% for enjoying the little indulgences that bring joy. After all, a balanced approach to eating is key to overall well-being and enjoyment of life!

Easter! First and foremost: I ate for fun on Easter Sunday.

I ate out a lot more than usual in March. Below are tacos and nachos that were all vegan from the Good Beet in Haddon Township, New Jersey. I’m a fan of my meat and dairy but these weren’t lacking in flavor despite being vegan!

I love a good tuna-avocado appetizer.

Short rib “shepards pie” potato skins (below left) and truffle butter pierogi’s (below right) from The George in Rockville Centre, NY.

Buffalo chicken salad from Cafe Antonio’s in Collingswood, New Jersey.

I aim to shed light on the concept of eating in harmony with your menstrual cycle through these articles, offering insights and ideas tailored to different phases. Additionally, prioritizing seasonal eating enhances the effectiveness of cycle syncing. Do you practice cycle syncing? I’d love to hear about the foods you rely on during each phase of your cycle. My intention in sharing the meal options I incorporate throughout the month is to inspire cooking in alignment with your own menstrual cycle. What foods have supported your menstrual cycle this month?💖

Sharing is good karma!

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