Boost Your Cycle: 4 Smoothies for Each Menstrual Phase

Each phase of the cycle—from menstruation to ovulation—has unique nutritional needs that can affect your energy levels, mood, and physical comfort. By aligning your food choices with these needs, you can better manage symptoms, enhance your vitality, and maintain a balanced mood.

Main Image

Incorporating nutrient-rich smoothies into your daily routine is a simple and effective way to support your body through each phase. Here are four delicious smoothies with only 3 ingredients each, tailored to meet the specific needs of different phases of your cycle.

For more recipes and meal plans in sync with your individual cycle join the waitlist for our product launch!

Menstrual Phase: Iron Boost Smoothie (Day 1-6)

Ingredients:

  • Spinach
  • Banana
  • Almond milk

Benefits: This smoothie is rich in iron and potassium, helping to replenish iron lost during menstruation and boost energy levels.

How to Make: Blend all ingredients until smooth. Add water if needed. Enjoy this nutrient-rich drink to feel energized during the menstrual phase.

Follicular Phase: Mango Ginger Elixir (Day 7-13)

Ingredients:

  • Mango
  • Fresh ginger
  • Coconut milk

Benefits: This blend promotes digestion and supports the immune system. Mango provides vitamin C, while ginger has anti-inflammatory properties.

How to Make: Peel and dice the mango. Grate fresh ginger. Blend both ingredients with coconut milk until smooth. This elixir provides a refreshing boost during the follicular phase.

Ovulation Phase: Green Detox Smoothie (Day 14-20)

Ingredients:

  • Cucumber
  • Green apple
  • Lemon juice

Benefits: This smoothie supports detoxification and hydration. Cucumber and apple provide essential vitamins and minerals, while lemon juice stimulates metabolism.

How to Make: Chop the cucumber and apple, and blend with lemon juice until well combined. Add water if needed. Drink this detox smoothie to feel refreshed and energized during ovulation.

Luteal Phase: Magnesium Boost-Smoothie (Day 21-28)

Ingredients:

  • Cooked sweet potato
  • Banana
  • Cinnamon

Benefits: This smoothie is rich in complex carbohydrates, beta-carotene, and magnesium, which help reduce mood swings and maintain energy levels. Cinnamon also has anti-inflammatory properties.

How to Make: Cook the sweet potato and blend it with the banana and a pinch of cinnamon until smooth. Add as much water or any milk alternative (soy milk is extra rich in magnesium) for the texture you prefer. Enjoy this smoothie to feel balanced and content during the luteal phase.

You want more cycle synced recipes?

No problem! While cycle syncing can be quite overwhelming, SynCycles is here to help you in this process. Our product is designed to learn from what you are already eating and support you to make a gentle transition towards a hormone-balancing diet.

Sign-up for our waitlist to be the first to test personalised meal plans in sync with your cycle.
Join the waitlist