The menstrual phase is the most challenging part of my cycle, both physically and mentally. I endure a lot of pain during this phase and while I try to prepare ahead of time, I’ve learned that this phase requires more flexibility, more softness, and a lot more grace.
Going into this cycle, I did some prep to make things easier — but even with a plan, there were days when nausea made eating feel like too much. On those days, my carefully planned meals took a back seat, and what I could manage was sourdough toast with peanut butter and jam. And that was okay.
This phase has taught me that nourishment doesn’t always look perfect. Sometimes it looks like eating what you can, when you can, and trusting that rest and gentleness matter just as much as nutrients.
What Nourishment Looked Like This Phase
Even with slower days and low appetite, there were a few meals that truly supported me — especially ones that were warm, simple, and easy to return to throughout the week.
A Soup That Did the Heavy Lifting
One thing that helped immensely was having a chicken, lentil, and vegetable soup prepped ahead of time. This soup became my lunch every day during this part of my cycle — easy to heat, comforting, and full of nutrients that my body needed when I didn’t have the energy to think about food.
Why this soup works so well during the menstrual phase:
- Chicken provides protein and iron, supporting energy levels after blood loss.
- Lentils offer plant-based iron, fiber, and slow-burning carbohydrates.
- Vegetables bring vitamins and minerals that support recovery and overall nourishment.
- Turmeric & ginger helps to alleviate uterine muscle cramping, bloating, and fatigue.
- Warm, liquid-based meals are often easier to tolerate during nausea and cramps, supports digestion, and helps to calm the nervous system.
Recipe Ingredients
- 2-3 cups cooked shredded chicken
- 3/4 cup red lentils, rinsed well
- 1 tbsp olive oil
- 1 small onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1.25-1.5L chicken stock (about 6-6.5 cups)
- 1 tsp turmeric
- 1/2 tsp ginger
- 1/2 tsp cumin
- 1/2 tsp paprika
- Salt & pepper
Instructions
- Sauté the base: heat olive oil in large pot over medium heat and add onion, carrots & celery. Cook 6-8 minutes until softened. Add garlic + spices and stir for 30 seconds until fragrant.
- Add lentils + stock and bring to a gentle boil.
- Simmer: reduce heat to low, cover and simmer 20-25 minutes until lentils are fully soft and broken down.
- Add shredded chicken LAST: stir in cooked shredded chicken and simmer for 10 minutes uncovered, just to warm through.
- Finish by tasting and adjusting with salt and pepper. Turn off the heat and let sit for 5 minutes.
Gentle, Simple Breakfasts
Most mornings during this phase, I kept breakfast very simple: scrambled eggs with spinach, alongside a piece of sourdough toast.
Why this breakfast worked for me:
- Eggs provide protein and B vitamins, supporting energy and satiety.
- Spinach offers iron and magnesium, both helpful during menstruation.
- Sourdough toast is gentle on digestion and easy to eat when appetite is low.
It wasn’t fancy, but it was reliable — and reliability matters during this phase.
Comforting Dinners That Supported Me
Dinner during my menstrual phase needed to be warm, filling, and uncomplicated. These were the meals that truly met me where I was (and that my husband would enjoy too) — comforting without being heavy, and easy to put together when energy was low.
Braised Chicken with Mashed Potatoes & Carrots
One dinner highlight was braised chicken drumsticks served with simple mashed potatoes and sautéed carrots. It was deeply comforting and felt grounding on an evening when cramps and fatigue were still lingering.
Why this meal works during the menstrual phase:
- Chicken drumsticks provide iron and protein, helping with fullness and recovery.
- Mashed potatoes offer easily digestible carbohydrates and comfort.
- Carrots bring natural sweetness, fiber, and beta-carotene.
- Braised, slow-cooked meals are warming and easier to digest.
Recipe ingredients
Braised Chicken
- 6-8 chicken drumsticks, skin on
- 1 tbsp olive oil or butter
- 1 small onion, sliced
- 2 garlic cloves, smashed
- 1 cup chicken stock
- 1 tsp dried thyme or a few fresh sprigs
- Salt & pepper
Mashed Potatoes
- 700-900g potatoes, peeled & chopped (about 7-9 small/medium potatoes)
- 2 tbsp butter
- Splash of milk (or more as needed)
- Salt
Carrots
- 4-5 carrots, peeled & sliced (I highly suggest to parboil first — I wish I would have 😆)
- 1 tsp olive oil or butter
- Pinch of salt
- Optional: thyme or honey
Instructions
Braise the Chicken
- Heat olive oil/butter in a large pan or shallow pot over medium heat
- Season drumsticks with salt & pepper
- Brown drumsticks 2-3 minutes per side
- Remove chicken briefly
- Add onion & garlic to the same pan, sauté 2-3 minutes
- Return chicken to pan and pour in chicken stock
- Add thyme and bring to a gentle simmer
- Cover and cook 30-35 minutes, turning once
Chicken should be very tender.
Mashed Potatoes
- Boil potatoes in salted water 15-20 minutes until very soft
- Drain well
- Mash with butter, milk, and salt
Carrots
- Optional, but recommended: parboil first
- Sauté carrots in butter/oil for 8-10 minutes until soft
Mexican-Inspired Menstrual Phase Casserole
Another meal that felt especially supportive was a Mexican-inspired casserole. It was hearty, flavorful, and reheated beautifully — a big win during low-energy days.
Why this casserole supports the menstrual phase:
- Minced pork provides protein, iron, and B vitamins to support energy levels.
- Red kidney beans offer plant-based iron, fiber, and slow-release carbohydrates.
- Sweet potatoes provide complex carbs and beta-carotene, supporting steady energy.
- Tomatoes, peppers, and onions bring antioxidants and flavor without heaviness.
- Cheese adds calcium and comfort, both welcome during this phase.
Recipe ingredients
- 1 tbsp olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 500g pork minced (1lb. any ground meat)
- 1 can red kidney beans, drained & rinsed
- 2 small/medium sweet potatoes, peeled & diced small
- 1 red bell pepper, diced
- 1 can chopped tomatoes
- 1 tbsp tomato paste
- 1 tsp cumin
- 1 tsp smoked paprika
- 1/2 tsp oregano
- 1/2 tsp cayenne pepper
- Salt & pepper to taste
- 1 cup shredded cheddar cheese for topping
Instructions
- Preheat oven to 190ºC (375ºF)
- Cook base: heat olive oil in a pan. Sauté onion until soft, add garlic for 30 seconds.
- Brown protein: add mince pork and cook fully. Add beans later.
- Add veg & spices: stir in sweet potatoes, pepper, cumin, paprika, oregano, cayenne pepper, salt & pepper. Cook 3-4 minutes.
- Sauce it up: add tomatoes, tomato paste, and beans. Simmer 10 minutes until slightly thickened.
- Bake: transfer to a casserole dish. Cover with foil and bake 25 minutes.
- Cheese finish: remove foil, add cheese, bake uncovered another 10-15 minutes until bubbly.
- Rest 5 minutes before serving (helps with digestion).
Supportive add-ons (optional)
- Serve with avocado or Greek yogurt for magnesium & calcium
- Add a squeeze of lime to boost iron absorption
I personally served my portion over quinoa, brown rice and topped with Greek yogurt and salsa.
Sweet Treats: Kept It Easy
During my menstrual phase, sweet treats stayed intentionally simple — nothing fancy, nothing requiring effort.
For me, that looked like:
- Salted caramel dark chocolate squares
- Ginger green tea
Why these worked:
- Dark chocolate provides magnesium and satisfied cravings without feeling overwhelming
- Ginger tea can support digestion and help ease nausea
Sometimes nourishment is just choosing what feels soothing and easily accessible.
Giving Myself Grace
If there’s something this phase continues to teach me, it’s that grace is essential. Even with preparation, plans change. Appetite shifts. Energy disappears. And that doesn’t mean you’re doing anything wrong.
This phase isn’t about optimization — it’s about support, rest, and meeting your body where it is.
As always, this is just my personal experience — not advice, simply what worked for me during this phase of my cycle. If you’re navigating painful periods or a slower menstrual phase or even a time of sickness, I hope this reminds you that nourishment can be simple, imperfect, and still enough.
And if you ever try any of the recipes I share, I would absolutely love to hear how you find them!
Plates n Places 