Each phase of the menstrual cycle brings with it specific needs. Adapting your diet not only helps sustain your energy, but also provides your body with what it really needs at each stage.

Menstrual phase (days 1 to 5)

The body eliminates: it needs warmth, comfort and iron-rich nutrients.

• Bone broths and nourishing soups
• Comforting stews
• Ginger herbal teas, warm lemon water
• Dark chocolate, dates, lentils

Follicular phase (days 6 to 13)

Energy returns: choose fresh, revitalizing foods.

• Colourful salads, eggs, quinoa, avocados
• Green juices, kefir, protein smoothies
• Flax and pumpkin seeds for hormonal balance

Ovulatory phase (days 14 to 16)

This is the peak of energy and vitality: diet supports the natural detox.

• Oily fish (salmon, sardines, mackerel)
• Antioxidant raw vegetables and red fruit
• Coconut water, kombucha, green tea
• Sunflower and sesame seeds

Luteal phase (days 17 to 28)

The body slows down, asking for gentleness, magnesium and satiety.

• Sweet potatoes, brown rice, roasted vegetables
• Collagen-rich broths
• Spiced plant milks, calming herbal teas
• Almonds, dark chocolate, banana

A self-care ritual

Eating consciously means honoring each phase of your cycle. Broth, rich in minerals and collagen, is a key ally for digestive comfort, energy and body regeneration.