WHAT I EAT IN A DAY | Menstruation Phase

The menstrual phase is a time when the body naturally shifts inward. Hormone levels are at their lowest, energy may dip, and the body is actively renewing itself. During this phase, I focus on simple, warming foods that are easy to digest while also replenishing key nutrients like iron, magnesium, and healthy fats.

In my latest video, I walk through what I eat in a day during my period and how I build nourishing meals that support my body while still feeling comforting and practical.

Morning: Gentle Hydration and Protein Support

I like to start my morning slowly during this phase, focusing first on hydration and nourishment that feels supportive rather than stimulating.

I begin with my Lemon Ginger Tonic, which is warm, soothing, and helps support digestion and circulation. The ginger adds a gentle warmth that can feel especially grounding during the menstrual phase.

Next, I have my Protein Coffee, which is one of my favorite ways to add additional protein early in the day. Pairing protein with coffee helps support blood sugar stability so I can avoid the mid-morning crash that often comes from caffeine alone.

After that, I move into breakfast. On this particular day I made a Clean Simple Eats protein shake, blended with one tablespoon of ground flax seeds and one tablespoon of pumpkin seeds. The added seeds provide fiber, minerals, and healthy fats that support hormone balance and digestion.

Alongside the shake, I cooked a ribeye steak served over a bed of sautéed kale and cabbage. Red meat is one of the most efficient ways to replenish iron and B vitamins during menstruation, and pairing it with leafy greens adds additional minerals and fiber. It’s a simple meal, but incredibly nourishing.

Midday: Comforting and Nutrient-Dense

For lunch during this phase, I tend to gravitate toward warm, grounding meals that are rich in protein and minerals.

One of my favorites is my Cabbage Roll Soup, which combines ground meat, vegetables, broth, and rice into a deeply nourishing bowl. Meals like this provide amino acids, minerals, and slow-digesting carbohydrates that help stabilize energy levels throughout the afternoon.

Soups are especially helpful during the menstrual phase because they are easy to digest while still delivering a lot of nutrients.

Evening: Grounding and Restorative

Dinner is where I like to lean into simple, comforting meals that feel satisfying and restorative.

A go-to in my kitchen is my Dutch Oven Orange Herb Roast Chicken, slow roasted with vegetables, garlic, and rosemary. Slow-roasted meals like this are deeply nourishing because they provide high-quality protein, healthy fats, and vegetables that cook down into something warm and comforting.

The vegetables absorb all of the juices from the chicken, creating a simple but incredibly flavorful meal that supports both recovery and relaxation.

Final Thoughts

During the menstrual phase, I try to listen closely to what my body needs. This often means slowing down, choosing foods that feel warm and nourishing, and focusing on meals that provide stable energy.

When I support my body well during this phase, I find that the rest of my cycle flows much more smoothly. Small shifts like prioritizing protein, minerals, and warming foods can make a meaningful difference in energy, mood, and overall well-being.