Menstruation Map Recipies
Nourishing Your Body During Menstruation:
4 Recipes for Optimal Support
Your menstrual phase is a time to slow down, nourish, and replenish. During this phase, your body benefits from iron-rich foods, healthy fats, high-quality protein, and warming, nutrient-dense meals to support blood loss, reduce inflammation, and maintain energy levels.
These four recipes are designed to give your body what it needs during menstruation while keeping your meals delicious and satisfying.
1. Quinoa Berry Breakfast Bowl
This nourishing bowl is packed with iron, antioxidants, and protein—perfect for replenishing nutrients during menstruation.
Ingredients:
• ½ cup cooked quinoa
• ½ cup almond or coconut milk
• ½ cup mixed berries (blueberries, raspberries, strawberries)
• 1 tbsp chia seeds
• 1 tbsp almond butter
• 1 tsp honey or maple syrup
• ½ tsp cinnamon
Instructions:
1. Warm the quinoa with almond milk over low heat.
2. Stir in chia seeds, cinnamon, and honey/maple syrup.
3. Top with berries and a drizzle of almond butter.
Why It’s Beneficial:
• Quinoa is a plant-based protein with iron, supporting blood replenishment.
• Berries provide antioxidants to reduce inflammation and combat menstrual fatigue.
• Chia seeds are rich in omega-3s, helping ease cramps and bloating.
2. Lentil and Spinach Soup
This comforting soup is a powerhouse of iron, folate, and fiber, helping to restore energy and support digestion.
Ingredients:
• 1 cup green or brown lentils, rinsed
• 4 cups vegetable broth
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 carrots, chopped
• 1 tsp cumin
• 1 tsp turmeric
• 2 cups fresh spinach
• 1 tbsp olive oil
• Salt and pepper to taste
Instructions:
1. Heat olive oil in a pot over medium heat. Sauté onion, garlic, and carrots until softened.
2. Add cumin and turmeric, stirring for 30 seconds.
3. Pour in vegetable broth and lentils. Bring to a boil, then simmer for 25 minutes.
4. Stir in spinach, cook for another 5 minutes, and season to taste.
Why It’s Beneficial:
• Lentils provide plant-based iron to replenish blood loss.
• Spinach is packed with magnesium, which helps relieve cramps.
• Turmeric has anti-inflammatory properties to ease bloating and discomfort.
3. Dark Chocolate Nut Mix
This simple snack satisfies cravings while providing magnesium, healthy fats, and protein to stabilize blood sugar and support mood.
Ingredients:
• ½ cup raw almonds
• ½ cup walnuts
• ¼ cup pumpkin seeds
• ¼ cup dark chocolate (70% or higher), chopped
• ¼ cup dried cherries or cranberries
Instructions:
1. Mix all ingredients in a bowl and store in an airtight container.
Why It’s Beneficial:
• Dark chocolate provides magnesium, which helps relax muscles and reduce cramps.
• Nuts and seeds offer omega-3s and protein to balance hormones.
• Dried cherries contain natural sugars and iron to support energy levels.
4. Steak with Roasted Broccoli and Side Salad
For those who eat meat, this iron-packed meal is a great way to rebuild strength and replenish nutrients lost during menstruation.
Ingredients:
• 1 grass-fed steak (your choice of cut)
• 1 tbsp olive oil
• 1 tsp sea salt and black pepper
• 1 head broccoli, chopped
• 1 tbsp avocado oil
• ½ tsp garlic powder
Salad:
• 2 cups mixed greens
• ½ avocado, sliced
• ¼ cup pomegranate seeds
• 1 tbsp pumpkin seeds
• 1 tbsp balsamic vinaigrette
Instructions:
1. Preheat oven to 400°F (200°C). Toss broccoli with avocado oil and garlic powder, roast for 20 minutes.
2. Heat a skillet over medium-high heat. Season steak with salt and pepper, then cook to your preferred doneness. Let rest for 5 minutes before slicing.
3. Assemble the salad with greens, avocado, pomegranate seeds, pumpkin seeds, and drizzle with vinaigrette.
Why It’s Beneficial:
• Steak provides heme iron, which is easily absorbed and helps replenish lost blood.
• Broccoli is rich in vitamin C, which enhances iron absorption.
• Avocado and pumpkin seeds provide healthy fats and magnesium for hormone balance.
Your menstrual phase is a time for deep nourishment, rest, and replenishment. By eating iron-rich foods, healthy fats, and anti-inflammatory ingredients, you can support your body, ease discomfort, and maintain energy throughout your cycle.
