Cycle Syncing Grocery List: Follicular Phase

Your cycle syncing grocery list and meal plan hormone balance for your follicular phase.

Welcome to this week’s edition of the Grocery List for Hormone Balance series! This week, we’re focusing on nourishing your body during the follicular phase — the week after your period ends when your body is naturally more energized, insulin-sensitive, and ready for fresh, vibrant meals that support hormone balance.

Estrogen is rising, you're likely feeling more social and inspired, and your metabolism is picking up. This is the perfect time to enjoy lighter meals, lean proteins, fiber-rich veggies, and foods that support liver detox and gut health.

You can also learn more about each of the cycle phases here.

As always, the meals focus on the Foundations for a balanced meal: they’re blood sugar-friendly, nutrient-dense, and hormone-supportive. In addition to these Foundations, this week’s grocery list and meal plan focus on fiber-rich foods, cruciferous veggies, omega-3s, and antioxidant-packed ingredients that support estrogen metabolism, gut health, and glowing skin.

FIBER
Supports estrogen clearance by binding excess hormones in the gut and promoting regular elimination.
Sources: sweet potatoes, lentils, flaxseeds, oats, quinoa, leafy greens, berries

CRUCIFEROUS VEGGIES
Contain compounds like DIM that help the body metabolize estrogen down healthier pathways.
Sources: arugula, kale, broccoli, cauliflower, radishes, cabbage

B VITAMINS (especially B6 & B12)
Support energy production, hormone metabolism, and ovulatory health.
Sources: eggs, salmon, chicken, turkey, beef, spinach, avocados, chickpeas

PROBIOTICS
Help balance the gut microbiome and assist in estrogen detoxification.
Sources: sauerkraut, kimchi, coconut yogurt, kefir, fermented pickles

DIM (Diindolylmethane)
A phytonutrient found in cruciferous veggies that supports estrogen metabolism.
Sources: broccoli, Brussels sprouts, cabbage, supplements

VITAMIN D
Plays a key role in immune function and hormone production. Many women are deficient.
Sources: salmon, egg yolks, sardines, mushrooms, cod liver oil, sunshine (and supplementation as needed)

OMEGA-3 FATTY ACIDS
Help reduce inflammation and support hormone production.
Sources: salmon, hemp seeds, chia seeds, flax, walnuts

PROTEIN + MINERALS
Protein keeps blood sugar stable and supports neurotransmitters and hormone synthesis.
Sources: eggs, chicken, turkey, lentils, collagen, tahini, yogurt

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Want more cycle syncing grocery list? __
Missed the previous grocery lists for hormone balance? Here’s the link

Reminder: A new “Grocery List” will drop twice a month. One of them will be a new cycle syncing plan. Paid subscribers will get full access to the 90% brand new recipes I’m creating along with some meal “prepping” tips to set your week up for success.

Not a paid subscriber? You’ll still be able to see the grocery list and meal ideas (it’ll still always be on Instagram too) to give you some inspiration for the week ahead!

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CYCLE SYNCING MEALS FOR YOUR FOLLICULAR PHASE

BREAKFAST

• Savory Breakfast Bowl with Lemon Tahini Sauce

• Egg Breakfast Biscuits with Leeks

• Lemon Blueberry Overnight Oats

LUNCH

• Chicken Shawarma Bowl

• Spring Chicken Salad

DINNER

• Lemon Dill Salmon Burgers

• Shrimp + Snap Pea Stir Fry

• Spring Veggie Chicken Pot Pie

• Herbed Turkey Meatballs with Quinoa Salad

SNACKS

• Hard-boiled eggs + strawberries

• Coconut yogurt + chia seeds and blueberries

• Hummus + cucumber slices and flax crackers

• Chia pudding + raspberries and hemp seeds

• Avocado rice cakes + microgreens

• Turkey slices + arugula and sauerkraut

• Pumpkin seeds + dark chocolate + goji berries trail mix

BEVERAGES

• Mint Green Tea

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GROCERY LIST

VEGETABLES:

• Arugula or mixed greens

• Cherry tomatoes

• Cucumber

• Celery

• Leeks

• Spinach or zucchini

• Sweet potatoes

• Cauliflower florets

• Asparagus

• Green peas (fresh or frozen)

• Diced carrots

• Fresh parsley

• Fresh dill

• Chives or mixed herbs

• Fresh mint

• Lettuce cups or butter lettuce

• Scallion

• Garlic

• Fresh ginger

FRUITS:

• Blueberries

• Red grapes

• Lemons

• Limes

CARBS:

• Rolled oats

• Quinoa

• Jasmine rice

HEALTHY FATS:

• Avocados

• Chopped walnuts

• Olive oil

• Avocado oil

• Sesame oil

• Ghee or grass-fed butter

• Tahini

• Avocado oil mayo

DAIRY ALTERNATIVES:

• Greek yogurt or coconut yogurt

• Unsweetened almond milk

• Cottage Cheese

• Mild Cheddar

PROTEINS:

• Eggs

• Wild salmon (canned)

• Chicken or beef sausages

• Ground turkey

• Boneless skinless chicken thighs

• Shredded cooked chicken

• Shrimp

• Vanilla protein powder

• Collagen peptides

PANTRY EXTRAS:

• Almond flour

• Coconut flour

• Cassava flour or gluten-free flour

• Tapioca or arrowroot starch

• Baking powder

• Maple syrup

• Raw honey

• Vanilla extract

• Garlic powder

• Onion powder

• Paprika

• Cumin

• Turmeric

• Thyme

• Sea salt

• Black pepper

• Coconut aminos

• Flax crackers

• Bone broth

RECIPES

Get the full recipes for the the Winter Edition of the Grocery List for Hormone Balance below. There’s also a more detailed grocery list with the exact amounts you’d need to make the recipes.