How To Nail Your Meal Prep In 5 Weeks
Week 3: Thriving In Your Follicular Phase
After menstruation, your body enters the follicular phase. This phase starts with day 1 of your cycle (your first day of menstruation) and ends with ovulation. Most people who menstruate feel the perks of this phase only after their period ended.
This is a time of renewal, energy, and forward momentum. Hormones like Estrogen and FSH (follicle-stimulating hormone) rise, signalling your body to prepare an egg for ovulation. The result? A natural boost in energy, motivation, creativity, and mental clarity.
This phase is perfect for meal prepping because your body can handle lighter, energising meals, and your increased energy can make cooking feel easier and more enjoyable.
What’s Happening in Your Body During the Follicular Phase?
It’s a time to harness your body’s natural vitality and use it to plan, prepare, and enjoy meals that support this surge in energy.
Rising estrogen improves insulin sensitivity, making it easier for your body to process carbohydrates.
Energy levels increase, and your mood often lifts compared to the menstruation phase.
Cravings tend to stabilise, though some people who menstruate notice a slight uptick in appetite as their body prepares for ovulation.
Cognitive function improves, helping with focus, creativity, and productivity.
How to Support Your Follicular Phase with Nutrition?
The follicular phase is an ideal time to experiment in the kitchen, try new recipes, and plan meals that fuel your rising energy levels. Preparing in advance now, sets the tone for the next phase: your ovulation. To ensure your body is best supported during ovulation (your shortest phase of the cycle) prime your body with the right nutrients in your follicular phase already.
Protein: Fuel for Energy and Muscle Repair
High-protein meals help sustain energy and support muscle repair, especially if you’re working out.
Sources: eggs, chicken, turkey, fish, tofu, tempeh, Greek yogurt.
Complex Carbohydrates: Sustained Energy
Focus on fibre-rich carbs to maintain stable energy levels.
Sources: oats, quinoa, brown rice, sweet potatoes, whole-grain bread.
B Vitamins & Folate (B9): Cellular Growth, Energy Stabilisation, Brain Function
B vitamins enhance energy metabolism and support cognitive function. Vitamin B9 or folate/folic acid in particular is crucial for cellular growth and egg development.
Sources: eggs, legumes, nuts, seeds, leafy greens, and grains
Antioxidants: Reduce Inflammation and Support Recovery
Brightly colored fruits and vegetables protect your cells and improve overall vitality.
Sources: berries, spinach, bell peppers, broccoli, citrus fruits.
Healthy Fats: Hormone Support
Omega-3 and monounsaturated fats support hormone production and brain function.
Sources: salmon, avocado, walnuts, olive oil, chia seeds.
Iron
Replenishing reserves after menstruation and supports energy levels. Pair with vitamin C for better absorption.
Sources: lean red meat, poultry, lentils, spinach, pumpkin seeds.
Hydration & Electrolytes
Staying hydrated is always super important because it supports nutrient transport, hormone function, and overall energy. Make sure to drink enough water. You can also include coconut water, herbal teas, and water rich fruits, and vegetables like watermelon or cucumber.
Practical Meal Prep Tips for the Follicular Phase
Breakfast
Overnight oats with berries, seeds, and a splash of plant-based milk
Scrambled eggs with spinach and avocado
Greek yogurt parfaits with fruit, nuts, and a drizzle of honey
Lunch/Dinner
Batch-cooked proteins: roast chicken, bake tofu, or grill fish
Cook grains in bulk: quinoa, brown rice, or whole-grain pasta
Veggie mix-ins: roasted + raw vegetables for variety and nutrients
Flavour boosters: fresh herbs, citrus, and spices
Include at least one ovulation-supporting ingredient per meal, like salmon, spinach, or flaxseeds
Snacks
Nuts & seeds: almonds, walnuts, pumpkin seeds
Fruit & yogurt: fibre-rich and antioxidant-packed
Veggie sticks with hummus
Energy bites: oat, nut, and dried fruit balls
Mindfully support ovulation already
Eat colourful whole foods to cover your micronutrient needs.
Snack smartly to maintain stable energy and support hormone balance.
Limit excessive caffeine and alcohol to avoid disrupting ovulation.
Support gut health for optimal nutrient absorption and hormone metabolism with fermented foods like yogurt, kefir, kimchi, or sauerkraut.
As you move through the follicular phase, think of this time as your body’s spring season. This is the chance to plant seeds for the cycle ahead. By leaning into light, energising foods and supporting your hormones with nutrient-rich meals, you’re not just fuelling your days, you’re also creating the best possible foundation for healthy ovulation. This is the moment to ride your natural wave of creativity, energy, and optimism in the kitchen and in your life. The choices you make here set the stage for balance and vitality in the second half of your cycle, so give yourself permission to experiment, explore, and enjoy this fresh, expansive energy.
Next week we’re diving into your inner summer: the ovulation. Be prepared to peak in your cycle and fully bloom in this phase.