The follicular phase is often described as a time of renewed energy — a gradual shift toward lightness after the heaviness of the menstrual phase. But if I’m honest, this one has felt slower for me emotionally.
After receiving some difficult fertility news recently, my mood has been lower than usual. I’ve been reminding myself that healing and hope aren’t always linear, and that nourishment during this phase can simply mean doing what feels manageable.
Instead of trying to do everything, I focused on what I could do — and this week, that showed up most in my breakfasts and lunches.
Breakfast: Overnight Oats for the Week
One thing that supported me last week was preparing overnight oats ahead of time. Having something ready each morning removed decision fatigue and made it easier to nourish myself, even on slower days.
My base included oats, Greek yogurt, chia seeds, flaxseed, cinnamon, turmeric, pinch of black pepper, unsweetened oat milk, and frozen blueberries. Each morning, I warmed it slightly to support digestion and added a spoonful of 100% natural peanut butter.
Why this breakfast supports the follicular phase:
- Oats provide fiber and slow-release energy
- Greek yogurt offers protein and supports gut health
- Chia and flaxseeds align with seed cycling for this phase
- Turmeric and cinnamon bring anti-inflammatory benefits
- Blueberries provide antioxidants
- Peanut butter adds healthy fats and fullness
It was comforting, grounding, and easy to return to each day.
Lunch: A Colorful, Nourishing Salad Bowl
Lunch became an opportunity to bring color and freshness to my plate, even when my mood felt muted. I built my salads on a base of arugula and mixed greens tossed in chili-infused olive oil, fresh lemon juice, and sea salt.
On top, I added turmeric and smoked paprika-seasoned chicken breast, quinoa, pickled red onion, pickled carrots, hard-boiled egg, cherry tomatoes, and a sprinkle of pumpkin seeds.
Why this kind of meal supports the follicular phase:
- Leafy greens support hormone metabolism and provide essential minerals
- Chicken and egg offer protein for energy and recovery
- Quinoa provides fiber and complex carbohydrates
- Pickled vegetables support digestion
- Pumpkin seeds align with follicular seed cycling
- Lemon and chili oil stimulate digestion and add brightness, as well as healthy fats
It was vibrant, textured, and energizing — even when I didn’t fully feel that way emotionally.
Snack/Dessert: Follicular Seed Cycling Balls
For a snack and something a little sweet, I made follicular seed cycling balls. They were easy to grab throughout the week and offered a steady boost when energy dipped.
Why these little balls are perfect for this phase:
- Flaxseed supports estrogen metabolism and hormone balance
- Pumpkin seeds have zinc which helps with egg development and ovulation preparation, as well as anti-inflammatory fats
- Peanut butter keeps blood sugar steady and helps prevent follicular-phase energy crashes
- Dates add natural sweetness, iron, and potassium
- Dark chocolate chips bring antioxidants, magnesium, and a touch of comfort
Balanced snacks like these help support steady blood sugar and mood.
Recipe ingredients ~ makes 10 balls
- 1 cup soft pitted dates
- 2 tbsp natural peanut butter
- 2 tbsp flaxseed
- 2 tbsp pumpkin seeds
- 2 tbsp dark chocolate chips
- Pinch sea salt and cinnamon
Instructions
- Add dates to a food processor and pulse until sticky.
- Add peanut butter, flaxseed, pumpkin seeds, salt, and cinnamon.
- Pulse until mixture holds together
- Fold in chocolate chips by hands.
- Roll into 10 balls.
- Store in the fridge up to 1 week.
Dinners: Keeping it Simple
I didn’t create any new dinners last week since energy was low, but one comforting staple that we always seem to return to was my husband’s amazing homemade spaghetti sauce — full of vegetables and protein, served over whole wheat pasta. Sometimes nourishment looks like simplicity and familiarity.
Moving Through This Phase Gently
The follicular phase doesn’t always bring lightness because life happens. Sometimes it’s simply a bridge between recovery and renewal. This past week reminded me that even small acts of care still matter.
As always, this is just my personal experience — not advice, simply what has supported me during this phase of my cycle while TTC.
For now, I’ll be taking a small pause from my “in the kitchen” series, since many of my meals will be repeated from last month for simplicity and consistency. I’m excited to turn my attention toward some upcoming adventures — both near and far — and sharing those moments with all of you. As always, thank you for being here and following along through each season.
Plates n Places 