Cycle Syncing Grocery List: Ovulatory Phase
Your cycle syncing grocery list and meal plan hormone balance for your ovulatory phase.
This week, we’re syncing with the ovulatory phase—a short but powerful window in your cycle when estrogen peaks, energy is high, and you’re feeling your most magnetic. This is cycle days ~14–17 (though timing may vary depending on your ovulation window).
This is your time to shine. You might feel more social, energized, and mentally clear—and your metabolism and insulin sensitivity are both at their best. That means it’s the perfect phase to lean into lighter, vibrant meals that support liver detox, estrogen balance, light digestion, and vibrant energy.
This is a mini meal plan, designed to feel effortless but still deeply supportive. You’ll find easy ideas for breakfast, lunch, and dinner that help your body metabolize estrogen, protect your eggs (if you’re TTC or planning ahead), and keep your skin glowing and digestion smooth.
You can also learn more about each of the cycle phases here.
As always, every meal follows the Foundations of a balanced plate: blood sugar-friendly, nutrient-dense, and hormone-supportive. This week’s grocery list is built around fiber, cruciferous veggies, antioxidant-rich fruits, and essential nutrients to support ovulation and set you up for a healthy luteal phase.
FOLATE (Methylated B9)
Essential for healthy egg development, DNA synthesis, and ovulation. Especially important in the lead-up to and during ovulation.
Sources: dark leafy greens, lentils, asparagus, beets, avocado
VITAMIN B6
Supports hormone production, neurotransmitter balance, and progesterone synthesis post-ovulation. Helps reduce PMS symptoms in the luteal phase too.
Sources: chickpeas, wild salmon, turkey, bananas, spinach
OMEGA-3 FATTY ACIDS
Reduce inflammation, improve cervical mucus, and help your hormones communicate efficiently.
Sources: wild salmon, sardines, chia seeds, flaxseeds, walnuts
GLUTATHIONE PRECURSORS
Support estrogen detoxification and protect developing eggs from oxidative stress.
Sources: avocado, asparagus, spinach, garlic, broccoli sprouts, turmeric
ZINC
Supports ovulation, follicle development, and cervical fluid. Also helps regulate the immune system during the hormonal shift.
Sources: pumpkin seeds, grass-fed beef, lentils, cashews, chickpeas
FIBER
Helps your body clear excess estrogen and supports digestion during this naturally detox-friendly phase.
Sources: flaxseed, leafy greens, berries, quinoa, cruciferous veggies
VITAMIN C
Boosts cervical fluid, supports ovulatory hormone levels, and aids in antioxidant protection for your ovaries.
Sources: bell peppers, strawberries, pineapple, kiwi, citrus fruits
MAGNESIUM
Supports FSH and LH regulation, eases ovulation-related tension, and calms the nervous system.
Sources: cacao, pumpkin seeds, black beans, leafy greens, quinoa
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!
CYCLE SYNCING MEALS FOR OVULATION (~ 3 days)
BREAKFAST
Green Smoothie with cruciferous support
Eggs + egg whites, avocado toast + broccoli microgreens, seasonal fruit
LUNCH
Turkey Avocado Veggie Collard Wraps
Leftover Sushi bowl
DINNER
Salmon Sushi Bowl
Rainbow Veggie Stir Fry with Chicken + Ginger-Lime Sauce
SNACKS
Cottage cheese + cucumber slices + hemp seeds
Boiled egg + sliced radishes + sea salt
Chia pudding + raspberries + coconut flakes
Avocado + rice crackers + microgreens
Guac + jicama or red bell pepper strips
Olives + orange slices + almonds
BEVERAGES
Dandelion Spearmint Tea Tonic
GROCERY LIST
VEGETABLES:
Collard greens
Broccoli microgreens
Shredded purple cabbage
Shredded carrots
Red bell pepper
Zucchini
Snap peas
Cucumber
Spinach
Green onions
Garlic
Fresh ginger
Nori sheets
FRUITS:
Lemons
Banana
Frozen mango
Seasonal fruit (berries, kiwi, or orange)
CARBS:
Sourdough or gluten-free bread
Jasmine rice
Quinoa
HEALTHY FATS:
Avocados
Olive oil or avocado oil
Ground flaxseed
Sesame seeds
PROTEINS:
Wild-caught salmon fillets
Chicken breast
Roasted turkey breast
Eggs
Egg whites
PANTRY EXTRAS:
Hummus
Dijon mustard
Coconut aminos
Dried dandelion root or tea bag
Dried spearmint leaves or tea bag
Manuka honey
Vanilla protein powder
Coconut water
RECIPES
Get the full recipes for the the Cycle Syncing Grocery List - Ovulatory Phase below. There’s also a more detailed grocery list with the exact amounts you’d need to make the recipes.