How To Nail Your Meal Prep In 5 Weeks
Week 4: Ovulation
In week 4 of this 5-week long series, we’ve arrived at the ovulation phase: a time of peak energy, confidence, and fertility. Think of this week as your body’s “superhero*ine mode.”
What Happens in the Body During Ovulation
Ovulation is the midpoint of your cycle, typically occurring around day 13–15 in a 28-day cycle (but timing varies individually). This is your shortest phase of the cycle and lasts only 16-32 hours. Here’s what’s going on:
Estrogen peaks: You feel energised, confident, and more social.
Luteinising hormone (LH) surges: This triggers the release of a mature egg.
Testosterone also rises slightly: Boosting libido, drive, and physical stamina.
Your metabolism is still relatively steady here, so your body doesn’t demand extra calories yet. But fuelling with the right nutrients can support egg quality, hormone balance, and prepare you for the transition into the luteal phase.
How to Support This Phase With Nutrients
The ovulation window is all about antioxidants, B vitamins, and gut support. Your body is in a state of heightened activity, and nourishing it now can promote both fertility and long-term hormone health.
Antioxidants (Vitamin C, Selenium, Zinc)
Antioxidants protect your egg cells and support reproductive health overall.
Sources: citrus fruits, bell peppers, berries, pumpkin seeds, sunflower seeds.
B Vitamins (especially B6 & B12)
B-Vitamins, especially B6 (Pyridoxine) and B12 (Cobalamin) aid energy metabolism and progesterone production. This hormone is responsible to build up the uterine lining.
Sources: salmon, chicken, eggs, spinach, legumes.
Fibre & Cruciferous Veggies:
Fibre is super important for a well-functioning gut and bowel movement. Cruciferous veggie in particular (like cauliflower) help the liver break down excess estrogen, which can alleviate symptoms of hormonal imbalance, PMS, and painful periods. A healthy gut and bowel movement flushes any of the excess out of your body. Most people are eating too little fibre. So let this be your reminder to eat more of it.
Sources: broccoli, cauliflower, Brussels sprouts, kale, whole grains
Magnesium & Omega-3s
Magnesium and Omega-3s keep inflammation low and support hormonal and mood stability. They help you feel less irritated during your luteal phase and menstruation.
Sources: chia seeds, walnuts, flaxseeds, salmon, mackerel.
Practical Tips for Meal Prepping
Your energy is highest now, so take advantage by batch-cooking or experimenting with new recipes. You’ll thank yourself in the upcoming luteal phase when cravings and lower energy kick in.
Breakfast Ideas
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Smoothie bowls with spinach, berries, chia, and hemp seeds.
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Veggie omelet with mushrooms, spinach, peppers, and avocado.
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Overnight oats with flax seeds, pumpkin seeds, and fresh fruit.
Lunch & Dinner Ideas
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Grilled salmon with quinoa and steamed broccoli.
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Chicken stir-fry with mixed colorful vegetables and brown rice.
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Lentil & spinach curry with turmeric and garlic.
Snack Ideas
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Greek yogurt with walnuts and raspberries.
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Dark chocolate (70%+) with almonds.
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Veggie sticks with hummus.
Lifestyle & Energy Tips
Ovulation is the time to lean into connection and creativity.
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Schedule social outings, collaborations, or brainstorming sessions.
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Try more intense workouts like HIIT or strength training.
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Reflect on how you want to channel this energy into your goals.
The ovulation phase is your body’s peak. Everything aligns to give you confidence, energy, and vitality. By nourishing yourself with antioxidant-rich, colourful foods, you not only support your fertility but also build the foundation for hormonal balance throughout your cycle. Use this week to fuel well, connect deeply, and harness your natural momentum.
Stay tuned for the last part of the series the Luteal Phase, where we’ll cover how to ease into a slower rhythm, manage PMS, and prevent energy crashes.