Thai Coconut Chicken Curry

Follicular phase fuel! Cooking up a lighter Thai coconut curry with lean protein + vibrant veggies to match my rising energy and mood!

10 oz diced dark meat chicken

½ cup white or Jasmin rice

1 bell pepper

1 small box coconut milk

1 lime

1 tbs curry powder

1 oz sweet Thai chili sauce

Why I paired the ingredients:

➡️Dark Meat Chicken:Higher in iron and zinc → supports blood health during and after menstruation

Contains healthy fats and more B vitamins → important for mood, energy, and hormone production

Provides complete protein to support muscle recovery and hormone synthesis

➡️Bell Peppers: Loaded with vitamin C → helps with iron absorption. Rich in antioxidants → fights inflammation. Fiber-rich → supports digestion and estrogen detox.

➡️Coconut Milk: High in healthy fats like lauric acid → supports hormone production. Has anti-inflammatory properties and may support blood sugar regulation.

➡️White Rice: Easily digestible carbs → supports energy.

Spicy Watermelon Mocktail

Follicular Phase (rising energy, post-period)

• Your body craves light, hydrating, fresh foods — this mocktail is full of water-rich fruits to keep you feeling energized and refreshed

• Natural sugars from fruit = fuel your workouts and rising metabolism

• The spicy kick (like jalapeño or cayenne) revs digestion and matches your increasing drive + mood

2 oz tart cherry juice instead of tequila to add in natural magnesium before bed

2 cups Seedless watermelon

1 oz Lime

2 slices of Jalapeño (more if you like it spicy)

1 tbs agave

Instead of crushed ice I used a few frozen strawberries for thickness and flavor

Goes perfectly with Taco Tuesday!

Lemon Alfredo Shrimp Protein Pasta

It’s the summer of lemons!

Ingredients (2–3 servings):

• 8 oz protein pasta (I used Barilla Protein+)

• 1/2 lb shrimp, peeled & deveined

• 1/2 tbsp avocado or olive oil

• 1/2 tsp garlic powder

• Salt, pepper, red chili flakes to taste - I used Morton’s Red Pepper Seasoning

• 1 cup Trader Joe’s Lemon Alfredo Sauce

• Optional add-ins:

  • 1 cup spinach or arugula (folded in at the end)

  • Zest of ½ lemon + squeeze of juice for extra brightness

  • 2 tbsp grated Parmesan

Directions:

1. Cook protein pasta according to package directions. Reserve 1/4 cup pasta water and drain.

2. While pasta cooks, heat avocado oil in a skillet over medium heat. Add shrimp, season with salt, pepper, and garlic powder. Sauté until pink and opaque (about 2–3 mins per side).

3. Reduce heat to low. Add cooked pasta, Lemon Alfredo sauce, and reserved pasta water. Stir to coat.

4. Optional: Fold in spinach or arugula until wilted.

5. Serve with extra lemon zest, Parmesan, and chili flakes if desired.

Why It’s Great for Cycle Syncing:

• Shrimp: Lean protein + zinc for hormone balance

• Protein pasta: Higher fiber & protein to support energy and blood sugar

• Lemon: Detox support + bright flavor for follicular phase

• Spinach (optional): Iron, folate & magnesium — great for ovulation phase glow

Sweet Chili Chicken

Was looking for a combo of ingredients I had on hand and would be good during my follicular phase (after my period)
➡️ chicken for protein needed after workouts
➡️ rice for carbs and energy
➡️ Brussel sprouts a cruciferous veggie that helps the liver process excess estrogen

For two servings:

10oz diced boneless skinless chicken

1oz sweet thai chili sauce

4tbs soy glaze (mixture of sesame oil, soy sauce)

1 cup of rice

6oz brussel sprouts

Cut and half brussel sprouts, put face down in air fryer - air fry, 8-10 minutes.

In a small pot, combine rice, 3⁄4 cup water, and a pinch of salt. Bring to a boil, then cover and reduce to a low simmer. Cook until rice is tender.

Heat a large drizzle of oil in a large pan over medium-high heat. Add chicken. Cook, stirring occasionally, until chicken is browned and cooked through, 4-6 minutes. Add 1⁄4 cup water, sweet soy glaze, and chili sauce to pan. Cook, stirring constantly, until sauce has thickened, 1-2 minutes.

Cottage Cheese Avocado Toast

🌱 Follicular Phase (Energy-Boosting & Light)

✔ Cottage Cheese – High in protein + probiotics, which support gut health & estrogen metabolism
✔ Avocado – Healthy fats that help with brain function & hormone production
✔ Whole-Grain Toast – Complex carbs for steady energy & muscle recovery

Add hemp seeds or arugula for extra nutrients perfetc during the follicular phase.