This recipe is packed with various vitamins and minerals, including Vitamin A, C, D, E, K, and B-vitamins, as well as minerals like potassium, calcium, iron, and zinc. These nutrients are essential for various bodily functions, including immune function, bone health, blood clotting, and energy production.
Ingredients:
- 1 1/2 lbs Chicken Thighs With Skin (bone-in)
- 3 Garlic (clove, minced)
- 2 Yellow Onion (large, thinly sliced)
- 1/4 cup Lemon Juice
- 2 tbsps Dijon Mustard
- 1 tsp Smoked Paprika
- 1/2 tsp Cayenne Pepper
- 1 cup Basmati Rice (dry, rinsed)
- Sea Salt & Black Pepper (to taste)
- 1 tbsp Extra Virgin Olive Oil
- 1 1/2 cups Chicken Broth
- 1/4 cup Parsley (chopped)
Instructions:
- Pat the chicken dry and place it in a large bowl. Add garlic, onion, lemon juice, mustard, paprika, and cayenne. Mix well, cover, and marinate in the refrigerator for two hours or overnight.
- Cook the rice according to the package instructions.
- Meanwhile, remove the chicken from the marinade and set the marinade aside. Season the chicken with salt and pepper.
- Heat the oil in a pan over medium-high heat. Sear the chicken on each side for four to six minutes or until golden. Remove the chicken from the pan and set it aside.
- In the same pan, cook the marinade for three to five minutes until it thickens and caramelizes.
- Return the seared chicken to the pan, add the broth, and simmer for 20 to 25 minutes until fully cooked. Divide the rice and chicken evenly among serving plates, top with parsley and enjoy!
Ingredients:
- 2 cups Mini Potatoes (halved)
- 1 1/2 tbsps Tahini
- 1/2 Lemon (juiced, plus more for garnish)
- 1 tbsp Coconut Aminos
- 1 tsp Raw Honey
- Sea Salt & Black Pepper (to taste)
- 1/4 cup Water (optional)
- 8 3/4 ozs Tempeh (cubed)
- 3 cups Asparagus (trimmed, chopped)
- 1/2 Zucchini (large, chopped)
- 1 Red Bell Pepper (large, sliced)
Instructions:
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
- Add the potatoes to a large pot with enough water to cover them. Bring the pot to a boil and cook for 12 to 15 minutes or until fork-tender. Drain and set aside.
- In a large bowl, mix together the tahini, lemon juice, coconut aminos, honey, salt, and pepper. Add a splash of water to thin out if needed. Add the tempeh, asparagus, zucchini, and bell pepper to the bowl. Toss to coat in the tahini sauce.
- Spread the vegetables and tempeh out evenly on the baking sheet. Cook for 20 to 25 minutes, flipping halfway through, until the vegetables are browned and fork-tender.
- Divide the potatoes, tempeh, and vegetables evenly into bowls. Drizzle with additional lemon juice. Enjoy!
During your menstrual phase, the uterine lining is shed and bleeding occurs as estrogen and progesterone are low. It’s important to prioritize certain nutrients:
- Iron: Menstrual blood is rich in iron, so it’s important to replenish stores. Foods like lean meats, beans, lentils, and spinach can help prevent iron deficiency anemia and related fatigue.
- Magnesium: Magnesium promotes relaxation, which may alleviate menstrual cramps and support mood regulation. Good sources include whole grains, leafy greens, dark chocolate, edamame, and pumpkin seeds.
- Vitamin C: Vitamin C boosts the absorption of non-heme iron from plants. Try pairings like Brussels sprouts with chicken, kale with beef, and carrots with hummus.
- B Vitamins: There are eight B vitamins, but vitamin B6 may be especially helpful in supporting mood, energy, and other common premenstrual symptoms. You can find B vitamins in eggs, fortified cereals, whole grains, and poultry.
- Omega-3 fatty acids: Omega-3s have anti-inflammatory properties, which may help alleviate some pain associated with cramps. The best sources are fatty fish (salmon, mackerel, and tuna) but you can also get some from chia seeds, flax seeds, and walnuts.
Here's a yummy recipe to support your body during this phase:
Ingredients:
- 1/2 cup Quinoa (dry, rinsed)
- 1 cup Broccoli (chopped into small florets)
- 2 cups Kale Leaves (finely chopped)
- 2 tbsps Extra Virgin Olive Oil (divided)
- 1/2 Lemon (medium, juiced)
- 1/2 tsp Dijon Mustard
- Sea Salt & Black Pepper (to taste)
- 2 cups Lentils (cooked)
- 2 tbsps Fresh Dill (chopped)
- 2 tbsps Pumpkin Seeds (toasted)
Instructions:
- Cook the quinoa according to package directions. Set aside.
- Meanwhile, set the broccoli and the kale in a steamer basket over boiling water and cover. Steam for about five minutes or until tender. Set aside.
- Whisk together the oil, lemon juice, and mustard. Season with salt and pepper. Set aside.
- Place the quinoa, lentils, broccoli, kale, dill, and pumpkin seeds in a large bowl. Add the dressing and mix to coat.
- Divide onto plates and enjoy!
The luteal phase is when your body shifts gears—your corpus luteum (what’s left of the follicle after ovulation) is producing progesterone to support the uterine lining. If fertilization doesn’t happen? Hormones drop, and your period begins.
This is the phase where bloating, cravings, and low energy can creep in, but the good news is that your food choices can help!
🫘 Fiber for Digestion & Blood Sugar Stability
Progesterone naturally slows digestion, which can lead to bloating or constipation. Plus, cravings for quick carbs tend to spike. Fiber-rich foods like whole grains, veggies, fruits, nuts, and seeds help keep digestion moving and blood sugar balanced.
🍗 Protein to Support Muscle & Energy
Did you know progesterone increases protein breakdown during this phase? That means your body needs a little extra to maintain muscle and keep blood sugar stable. Prioritize protein from poultry, fish, eggs, dairy, soy, and legumes.
🥬 Iron to Prep for Your Period
Since iron loss happens during menstruation, eating iron-rich foods before your period starts can help prevent fatigue. Great sources include turkey, tuna, leafy greens, and beef.
✨ Small shifts can make a big difference in how you feel during this phase. Supporting your body with the right foods now means a smoother transition into your next cycle.
Here's a yummy recipe to support your body during this phase in your cycle!
Cauliflower Rice Breakfast Hash
Ingredients:
- 4 slices Bacon
- 1 Yellow Onion (chopped, small)
- 1 Yellow Bell Pepper (chopped)
- 3 cups Cauliflower Rice
- 4 Egg
- Sea Salt & Black Pepper (to taste)
- 1 tbsp Chives (optional, chopped)
Instructions:
- In a skillet over medium heat, add the bacon and cook for 5 to 7 minutes or until cooked through. Remove, chop into small pieces and set aside, leaving some of the rendered fat in the pan.
- Add the onion and bell pepper and cook for 3 to 4 minutes, stirring as needed. Add the cauliflower rice and stir to combine. Cook for an additional 2 to 3 minutes. Make space for the eggs and crack one egg into each hole. Cook the eggs until the whites are set and the yolk is done to your liking.
- Remove from the pan and divide onto plates. Top with bacon, sea salt, pepper and chives, if using. Enjoy!
During ovulation, luteinizing hormone (LH) increases and triggers the release of a mature egg from the ovary, making it available for fertilization.
Prioritize these nutrients:
- Zinc: This mineral is crucial in cell division and hormone regulation. Zinc-rich foods like oysters, beef, pumpkin seeds, and chickpeas help support healthy eggs.
- Folate: Folate is essential for DNA synthesis and repair, which is important for proper egg development. Good sources include legumes, leafy greens, and fortified cereals.
- Omega-3 fatty acids: Healthy fats support ovulation by helping to regulate hormones and lower inflammation. Find them in fatty fish, walnuts, and flax seeds.
- Antioxidants: Antioxidants reduce oxidative stress that can damage eggs and impair fertility. Eat colorful fruits and vegetables to gather antioxidants and protect egg health and hormonal balance.
- Vitamin D: Vitamin D promotes hormonal balance and overall reproductive health. The ovaries house vitamin D receptors, and getting enough can improve fertility and ovarian health. Get vitamin D from sunlight, fatty fish, egg yolks, fortified foods, and supplements when necessary.
Warm Quinoa and Roasted Veggie Salad with Tuna
This nutrient-packed dish combines protein-rich quinoa, omega-3-loaded tuna, and vibrant roasted veggies to support hormone balance and energy levels. The mix of fiber, healthy fats, and lean protein keeps you feeling satisfied while nourishing your body for peak fertility and vitality.
Ingredients:
- 1 Red Bell Pepper (medium, sliced)
- 1/4 head Cauliflower (large, chopped into florets)
- 1 cup Red Onion (sliced)
- 1/4 cup Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 1/2 cup Quinoa (uncooked)
- 1 can Tuna (drained)
- 2 tbsps Walnuts (toasted, chopped)
- 1/2 Lemon (medium, juiced)
- 2 tbsps Parsley (finely chopped)
Instructions:
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Add the bell peppers, cauliflower, and red onions to the baking sheet. Toss with half the oil and season with salt and pepper. Bake for 15 to 20 minutes or until tender.
- Cook the quinoa according to the package directions. Set aside in a large bowl.
- Add the tuna, walnuts, lemon juice, parsley, and the remaining oil to the quinoa. Season with salt and pepper and mix well.
- Add the cooked vegetables to the quinoa and toss gently. Divide evenly between plates and enjoy!
