This book has been developed with key nutrients and foods to help support a balanced, predictable, and comfortable menstrual cycle. By incorporating functional foods into your diet, it’s possible to better support your body’s natural cycle, helping to keep it primed for fertility. Designed for pre-menopausal women and created for one person, this plan includes plenty of iron, magnesium, vitamin C, B vitamins, and omega-3 fatty acids. 

This program has been developed with key nutrients and foods to help support a balanced, predictable, and comfortable menstrual cycle. By incorporating functional foods into your diet, it’s possible to better support your body’s natural cycle, helping to keep it primed for fertility. This meal plan is not meant to be followed to a tee, but rather contains plenty of inspiration. Choose which meals look best to you and customize to your preferences. Designed for pre-menopausal women and created for one person, this plan includes:

• Iron: To help replenish iron lost through menstruation, this program includes iron-rich options like ground beef, poultry, lentils, and spinach, which may support healthy iron levels and prevent common symptoms associated with low iron, such as fatigue.
• Magnesium: Known for its calming properties, magnesium can play a role in relaxing muscles and may support a balanced mood during the cycle. Key sources included in the program are whole grains, leafy greens, dark chocolate, edamame, and pumpkin seeds.
• Vitamin C: Vitamin C supports the absorption of non-heme (plant-based) iron, helping the body maintain optimal iron levels. The program features food pairings like bell peppers with chicken, tomatoes with beef, and carrots with lentils for enhanced iron absorption.
• B Vitamins: The B vitamins, particularly B6, are supportive in areas like mood and energy balance during the menstrual cycle. These are included in the program through whole grains, poultry, chickpeas, and sunflower seeds. 
• Omega-3 Fatty Acids: Omega-3s are recognized for their anti-inflammatory properties, which may help ease physical discomfort. This program incorporates sources like fatty fish (such as mackerel and salmon) along with chia seeds and walnuts to help support comfort during the cycle.

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Disclaimer: This program is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making dietary or lifestyle changes.

Source: That Clean Life. Thatcleanlife.com. Published 2024. Accessed October 29, 2024. https://app.thatcleanlife.com/templates/214

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