Cycle Syncing Grocery List: Menstrual Phase

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

Welcome to this week’s Cycle Syncing Grocery List for Hormone Balance! This edition is all about supporting your body during the menstrual phase—a time when your body needs extra nourishment, warmth, and replenishment.

During this phase, estrogen and progesterone are at their lowest, which can leave you feeling low-energy, more sensitive to stress, and craving comfort foods. But the good news? The right nutrients can help you feel more supported, ease common period symptoms like cramps and fatigue, and set the stage for a smoother cycle overall.

This week’s plan is filled with iron-rich foods, omega-3s, and deeply nourishing ingredients to replenish minerals lost during menstruation, reduce inflammation, and support hormone production. You’ll find foods like grass-fed beef, wild-caught salmon, lentils, leafy greens, and warming spices like turmeric and ginger—all designed to promote circulation, ease cramps, and balance energy levels.

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

Also ladies, there’s an extra focus on cranberries to help with UTIs. Dis you know that during menstruation, changes in hormone levels, pH shifts, and increased moisture can make women more prone to urinary tract infections?

Estrogen plays a role in maintaining a healthy vaginal and urinary microbiome, and when levels drop during the menstrual phase, it can create an environment where bacteria thrive. Cranberries contain proanthocyanidins (PACs), which help prevent bacteria (like E. coli) from adhering to the urinary tract lining, reducing the risk of UTIs. Plus, their rich in antioxidants and vitamin C which are key nutrients in your menstrual phase.

IRON

Replenishes minerals lost during menstruation, supports oxygen transport, and helps prevent fatigue. Low iron levels can contribute to dizziness, brain fog, and low energy during this phase.
Sources: Grass-fed beef, bison, liver, pasture-raised eggs, lentils, chickpeas, black beans, spinach, Swiss chard, pumpkin seeds. Pair with vitamin C-rich foods (cralike citrus, cranberries, bell peppers, and strawberries) to enhance absorption.

OMEGA-3 FATTY ACIDS

Reduces inflammation, supports hormone production, and helps ease menstrual cramps. Omega-3s also promote brain health, mood stability, and heart health.
Sources: Wild-caught salmon, sardines, mackerel, pasture-raised egg yolks. Plant-based sources include walnuts, chia seeds, flaxseeds, and hemp seeds.

MAGNESIUM

Supports muscle relaxation, reduces cramping, promotes stress relief, and helps regulate cortisol. Magnesium also plays a role in sleep quality and nervous system regulation.
Sources: Dark leafy greens (spinach, kale), pumpkin seeds, almonds, cashews, cacao, avocado, bananas, legumes.

ZINC

Supports immune function, wound healing, and hormone production. Zinc is also essential for balancing progesterone and reducing period-related breakouts.
Sources: Grass-fed beef, lamb, shellfish (oysters, crab), pumpkin seeds, chickpeas, cashews, hemp seeds.

VITAMIN B12 & B6

B12 supports red blood cell production and energy levels, while B6 helps balance mood, reduce PMS symptoms, and support progesterone synthesis.
Sources: B12: Grass-fed beef, liver, eggs, salmon, sardines.
B6: Turkey, chicken, bananas, potatoes, pistachios, sunflower seeds.

VITAMIN C

Enhances iron absorption, supports immune function, and helps combat oxidative stress. Vitamin C also supports collagen production for skin, hair, and joint health.
Sources: Citrus fruits (oranges, lemons, grapefruit), cranberries, bell peppers, strawberries, kiwi, broccoli, Brussels sprouts.

ANTIOXIDANTS (POLYPHENOLS & FLAVONOIDS)

Help combat oxidative stress, reduce inflammation, and support detoxification pathways. Antioxidants also protect against cellular damage and promote skin health.
Sources: Berries, cranberries, dark chocolate (85% or higher), green tea, hibiscus tea, turmeric, ginger, dark leafy greens.

HYDRATION & ELECTROLYTES

Proper hydration is crucial for reducing bloating, supporting detoxification, and preventing headaches during menstruation. Electrolytes help maintain fluid balance and energy levels.
Sources: Water with lemon, coconut water, herbal teas (hibiscus, ginger, raspberry leaf), sea salt, potassium-rich foods (bananas, sweet potatoes, coconut water).

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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 MENSTRUAL PHASE

BREAKFAST

• Warm Chia and Flaxseed Pudding with Cinnamon and Walnuts

• Yogurt Bowl with Pumpkin Seeds, Almond Butter and Cran-Berry Chia Jam

• Sheet Pan Eggs with Protein Avocado Toast

LUNCH

• Lemon Lentil & Arugula Salad

• Salmon Avocado Rice Bowls

DINNER

• Miso Glazed Salmon

• Shredded Beef Tacos

• Bone Broth Pasta and Sirloin

• Chickpea Curry with Jasmine Rice

SNACKS

• Cranberry Probiotic Gummies

• Pumpkin Seeds + Dark Chocolate

• Yogurt Bowl with Cacao and Honey

• Bone Broth + Avocado

• Hard Boiled Eggs

• Cashews + fruit

• Chomps Beef Sticks

• Smoked Salmon + Cottage Cheese and Crackers

BEVERAGES

• Warming Cranberry Hibiscus Tea

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GROCERY LIST

VEGETABLES:

• Kale or spinach

• Arugula

• Radishes

• Pickled beets (optional)

• Red onion

• Cucumber

• Bok choy

• Peas (fresh or frozen)

• Cauliflower

• Baby spinach

• Onion

• Garlic

• Fresh ginger

• Cilantro

• Cabbage or slaw

FRUITS:

• Blueberries (fresh or frozen)

• Mixed berries (raspberries, strawberries, cherries, etc.)

• Lime

• Lemons

CARBS:

• Oats

• Jasmine rice

• High-protein pasta (chickpea, lentil, or whole wheat)

• Grain-free or corn tortillas

• Sourdough or gluten-free bread

HEALTHY FATS:

• Avocados

• Almond butter

• Walnuts

• Avocado oil

• Sesame oil

• Pumpkin seeds

• Hemp seeds

• Chia Seeds

DAIRY ALTERNATIVES:

• Unsweetened almond milk

• Full-fat Greek yogurt or dairy-free alternative

• Feta (optional)

• Cottage cheese or Farmer’s Cheese

• Parmesan or nutritional yeast (optional)

PROTEINS:

• Eggs

• Egg whites

• Hot smoked salmon or miso salmon

• Salmon fillets

• Beef chuck roast

• Beef or bison sirloin steak

• Green or French lentils

• Chickpeas

PANTRY EXTRAS:

• Grass-fed gelatin

• Collagen

• Probiotic capsules

• Revl Boldly Cran juice (get 50% off in store)

• Hibiscus tea bag

• Honey or maple syrup

• Cinnamon

• Vanilla extract

• Garlic powder

• Turmeric (optional)

• Smoked paprika

• Cumin

• Chili powder (optional)

• Bone broth

• Vegetable or chicken broth

• Apple cider vinegar

• Coconut aminos or tamari

• Rice vinegar

• Red pepper flakes (optional)

• Curry paste

• Salsa or pico de gallo

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.