How To Nail Your Meal Prep In 5 Weeks
Week 2: Menstruation Phase
The menstruation phase marks the beginning of a new cycle. A natural reset for your body like your inner winter. While many people think of this phase only in terms of discomfort, cramps, or fatigue, it’s also a powerful time of renewal and release. Understanding what’s happening physiologically and adjusting your nutrition accordingly can make this phase more balanced, less draining, and even supportive of your long-term health.
What’s Happening in Your Body During Menstruation?
The uterine lining, which thickened in preparation for a possible pregnancy during the luteal phase, is now being shed. Hormone levels, particularly estrogen and progesterone, drop sharply which can lead to fatigue, mood swings, and lower energy. Your body is working hard: not only are you losing blood, but you’re also requiring more energy for tissue repair and detoxification. No wonder cravings, tiredness, and emotional shifts are common.
How To Support Your Menstruation With Nutrition?
Focus on replenishing what’s lost (iron), reducing inflammation (omega-3s, magnesium), and stabilizing mood (B vitamins, zinc).
Iron: Rebuild your reserves
Blood loss during your period depletes iron, which is essential for oxygen transport and energy production. Low iron levels can lead to tiredness, brain fog, and feeling more run down.
Iron-rich foods: red meat, chicken, turkey, eggs, lentils, beans, tofu, pumpkin seeds, spinach, kale, and quinoa.
Pair with Vitamin C: Foods like citrus fruits, bell peppers, kiwi, or strawberries help your body absorb iron more effectively, like spinach salad with orange slices, or lentil curry with red peppers.
Note: If you have strong or long periods you might want to think about supplementing iron. Iron deficiency is one of the most common deficiencies for women. Get your iron levels checked (with a simple blood test) at your GP and discuss options if needed. Always consult with your doctor before you’re supplementing anything!
Magnesium: Easing Cramps and Supporting Mood
Magnesium plays a role in muscle relaxation and can help ease cramps, headaches, and irritability.
Magnesium-rich foods: dark chocolate, almonds, cashews, leafy greens, black beans, and avocado.
Note: If you have strong period cramps, you might want to think about supplementing magnesium. Discuss it with your GP if this can be an option for you as a supporting substance or alternative to painkillers.
Zinc: For Healing and Immune Support
Zinc supports tissue repair and a healthy immune system. This is important when your body is in a phase of renewal.
Zinc-rich foods: chickpeas, pumpkin seeds, oysters, lean beef, and whole grains.
Vitamin B6: Stabilising Mood and Energy
Vitamin B6 helps with neurotransmitter production, which can stabilize mood and reduce irritability or brain fog.
B6-rich foods: salmon, tuna, chicken, bananas, oats, and potatoes.
Omega-3s: Calming Inflammation
Anti-inflammatory omega-3 fatty acids can reduce cramps and promote overall well-being.
Sources: salmon, sardines, chia seeds, flaxseeds, and walnuts.
Cravings: Work With Them, Not Against Them
It’s common to crave comfort foods, especially chocolate, salty snacks, or carbs during menstruation. Most of the times, those cravings are a hint for a deficiency. Instead of restricting (which usually backfires), you can work with your cravings:
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Chocolate craving? Choose dark chocolate (70%+), which also boosts magnesium.
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Carb craving? Opt for complex carbs like sweet potatoes, oats, or whole-grain bread to support steady energy.
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Salty craving? Try lightly salted popcorn or roasted chickpeas for a crunchy fix that also delivers fibre and minerals.
The key is to honour what your body asks for while giving it nutrient-dense options that actually support recovery.
Practical Meal Planning Tips for Menstruation
When putting meals together for this phase, pay attention to this:
Build meals with iron + vitamin C pairings
Include a daily source of healthy fats
Keep snacks balanced
Hydrate well
Breakfast ideas:
Oats with pumpkin seeds, banana, and a sprinkle of dark chocolate
Wholegrain toast with avocado + poached egg + orange slices
Lunch/dinner ideas:
Lentil stew with spinach and tomatoes and lemon juice
Salmon with roasted sweet potatoes and steamed broccoli
Quinoa salad with chickpeas, bell peppers, and a lemon-tahini dressing
Beef and brown rice veggie bowl with pumpkin seeds topping
Snacks:
Dark chocolate + almonds
Greek yogurt with kiwi and chia seeds
Hummus with veggie sticks
Menstruation isn’t the time to push through restriction or ignore your body’s needs. Instead, it’s about replenishing, nourishing, and giving yourself permission to rest. By choosing foods rich in iron, magnesium, zinc, B vitamins, and omega-3s, and listening to cravings with compassion, you set yourself up for a smoother cycle and better energy as you move into your follicular phase.
Next week, we’ll dive into the Follicular Phase: the time when your hormones start rising again, bringing fresh energy, creativity, and momentum.