Hormone-Supportive Lunch Recipes.

Embarking on a holistic journey that syncs your menstrual cycle with nutrition, exercise, and self-care is a powerful step towards nurturing your body. Lunchtime presents a perfect opportunity to nourish yourself with meals tailored to the different phases of your cycle. Let's explore these delicious and hormone-supportive lunch recipes, inspired by some amazing food experts, to help you harmonise your well-being.

Phase 1: Menstrual (Days 1-5)

During your period, your energy might be low, and comfort foods are often a go-to. Here's a recipe that gently boosts your energy and soothes cramps.

Veggie Pad Thai by TheFoodMedic (Serves 2)

Ingredients:

• 2 tbsp of sesame oil / 1 red chilli, finely diced / 1 shallot, finely diced

• 2 nests of rice noodles / 125g bean sprouts / 1 courgette, spiralized or thinly sliced

• 1 carrot, washed well and spiralized or sliced / 130g edamame beans

• 3 tbsp of soy sauce / 2 tsp of tamarind paste / 1 tbsp of maple syrup

• 2 tbsp of rice vinegar / 2 tbsp of crushed peanuts / 1/2 lime, cut into wedges

• 3 spring onions, sliced / Fresh coriander

Instructions:

1. Boil water and add noodles. Cook for 5 minutes, then drain and rinse with cold water.

2. In a pan, heat sesame oil, add shallots, chilli, bean sprouts, courgette, and carrots.

3. In a bowl, mix sesame oil, soy sauce, tamarind paste, maple syrup, and rice vinegar. Pour this over the veggies.

4. Add edamame beans and noodles. Cook for a few more minutes.

5. Garnish with crushed peanuts, spring onions, coriander, and lime. Enjoy!

Phase 2: Follicular (Days 6-14)

As your energy rises, embrace more active meals. Focus on foods that support hormone balance and fuel your workouts.

Halloumi + Chickpea Wraps (Inspired by TheFoodMedic)

Ingredients:

For the roasted chickpeas:

• 1 can of cooked chickpeas (drained, rinsed, and dried) / 1 tbsp olive oil

• 1/2 tsp smoked paprika / 1/2 tsp ground cumin / 1/4 tsp sea salt

For the minty yoghurt sauce:

• 1/2 cup plain natural yoghurt / 6-7 mint leaves, chopped

• Zest of 1/2 lemon / 1 clove garlic, minced / 1/4 tsp sea salt

• 1/4 tsp cracked black pepper

For the halloumi:

• Zest of 1 small lime / 1 1/2 tbsp olive oil / 1 tsp ground cumin

• 1/4 tsp smoked paprika / 1/2 tsp dried cilantro/coriander leaf

• 1/4 tsp dried red chilli flakes / 1 pack of halloumi, sliced

For the wraps:

• Large soft wraps or butter lettuce leaf wraps / Baby spinach

• Cherry tomatoes, sliced / Spring onions, thinly sliced

• English cucumber, sliced / Fresh mint leaves and parsley

• Lime wedges for serving

Instructions:

Preheat oven to 200C/392F, roast chickpeas with spices for 30 mins.

1. Make minty yogurt sauce, refrigerate.

2. Slice and spice halloumi, cook until golden brown.

3. Place a wrap on a clean board, add spinach, cucumber, and tomato.

4. Top with halloumi, minty yogurt, spring onions, herbs, and lime juice.

5. Add roasted chickpeas, fold, and serve immediately.

Phase 3: Ovulatory (Days 15-18)

With peak energy levels, indulge in satisfying, protein-packed lunches.

Baked Salmon Sushi Bowls by SofreshnSoGreen

Ingredients:

• Wild-caught Alaskan salmon fillets / Coconut aminos or gluten-free soy sauce

• Organic, unseasoned rice vinegar / Toasted sesame oil

• Maple syrup or honey / Ginger, minced / Garlic cloves, minced

• Sesame seeds / Cucumber / Lime / Avocado

• Sushi rice / Baby spinach / Cherry tomatoes

• Scallions/spring onions / English cucumber

• Fresh mint leaves and parsley / Lime wedges

Instructions:

Preheat oven to broil, line a baking pan.

1. Mix salmon marinade, marinate salmon for 10-20 mins.

2. Cook rice, let sit.

3. Prepare sriracha mayo, chill.

4. Broil salmon for 8-12 mins until cooked.

5. Make cucumber salad.

6. Slice avocado, dice green onion.

7. Assemble bowls with rice, salmon, cucumber, avocado, mayo, sesame seeds, and green onion.

Phase 4: Luteal (Days 19-28)

During this phase, manage cravings and mood swings with these nutritious options.

Chicken and Veggie Fajitas by SoFreshnSoGreen

Ingredients:

For the marinade:

• GF soy sauce / Orange juice

• Red pepper flakes / Raw honey (optional)

For the fajitas:

• Organic chicken breasts / Zucchini

• Red bell pepper / Sweet onion

• Siete Almond Flour Tortillas or butter lettuce leaf wraps

• Avocado / Fresh cilantro

Instructions:

Thinly slice veggies and place them in a ziplock bag.

1. Put chicken breasts in another ziplock bag.

2. Mix marinade ingredients, then divide it evenly over veggies and chicken.

3. Seal bags and refrigerate for 24 hours.

4. Preheat the grill to medium heat. Grill chicken and veggies for about 20 minutes, flipping halfway. Ensure chicken is fully cooked with no pink in the center, and veggies are slightly charred.

5. When everything is cooked, layer tortillas or lettuce wraps with grilled chicken and veggies. Generously drizzle with crema sauce. Top with sliced avocado and fresh cilantro.

Sunshine Pasta by theguthealthdoctor

Ingredients:

• Wholemeal pasta

• Seasonal squash

• Extra virgin olive oil

• Live yogurt

• Garlic bulbs

• White onion

• Salt and black pepper

• Lemon juice (optional)

• Fresh herbs (basil)

• Grated parmesan (optional)

Instructions:

1.Begin by preheating your oven to 200°C (392°F).

2. Take a medium squash, which should amount to roughly 960g. Peel it, remove the seeds, and cut it into 2cm pieces.

3. Add both the garlic and onion to a baking dish with the squash. Season the vegetables with a pinch of salt and black pepper to taste.

4. Roast them for about 45 minutes or until they become soft and develop a caramelised texture. At the halfway mark (around 22-25 minutes into roasting), add your drained chickpeas to the baking dish.

5. Cook your choice of wholemeal pasta.Then, set it aside for now.

6. Once the roasted ingredients are ready, in a food processor, combine the roasted vegetables (minus the chickpeas) and yogurt.

7. Pour the Sunshine Sauce over the cooked pasta in the large pot. Add the roasted chickpeas, which have absorbed the delicious flavours from the oven.

8. Gently stir everything together.

These lunch recipes, tailored to your menstrual cycle, offer a delicious way to support your holistic wellness journey. Experiment, enjoy, and nourish your body at every stage of your cycle. Embrace the power of nutritious, hormone-friendly meals and savour each bite on your path to balance and well-being. Please remember, these are not Galene’s personal recipes, we’ve taken our favourites from those who know best. To know more about the nutritional value please see the linked websites.