Nutritious & Easy: 3-Ingredient Dishes in Sync with Your Cycle

Adapting your nutrition to the stages of your menstrual cycle can enhance your wellness and reduce menstrual symptoms. By aligning your meals with each phase of your cycle, you can support your body’s unique nutritional needs, boost your energy levels, and manage symptoms more effectively.

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To help you achieve this, we’ve curated four simple, delicious, and nutrient-rich 3-ingredient dishes, each tailored to a specific phase of your cycle. Enjoy these easy vegetarian meals that not only nourish but also enhance your cycle syncing journey!

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

Menstrual Phase: Iron-boosting Spinach and Beetroot Salad

Ingredients:

  • 60g spinach leaves
  • 1 medium cooked beetroot (about 150g)
  • 1 medium sweet potato

Dressing:

  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey
  • Salt and pepper to taste

Instructions:

  1. Prepare the Beetroot:
    • If you are using pre-cooked beetroot, dice it into cubes.
    • If using raw beetroot, start by cooking it. You can either boil or roast it:
      • To Boil: Place the beetroot in a pot of water, bring to a boil, and cook for about 30-40 minutes until tender. Let it cool, then peel and dice.
      • To Roast: Preheat the oven to 200°C. Wrap the beetroot in foil and roast for 45-60 minutes until tender. Let it cool, then peel and dice.
  2. Prepare the Sweet Potato:
    • Wash and dice the sweet potato.
    • Boil the sweet potato pieces in a pot of water for about 10-15 minutes until tender, or roast them in the oven at 400°F (200°C) for about 25-30 minutes until tender.
  3. Prepare the Spinach:
    • Wash and pat dry the spinach leaves.
  4. Prepare the Dressing:
    • In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper until well combined.
  5. Combine the Salad:
    • In a large bowl, combine the fresh spinach, diced beetroot, and diced sweet potato.
    • Drizzle the dressing over the salad and toss gently to combine.

Benefits for the Menstrual Phase:

  • Spinach: Rich in iron and magnesium, which are essential for replenishing lost nutrients and reducing menstrual cramps.
  • Beetroot: High in iron and folate, helping to improve blood flow and increase energy levels.
  • Sweet Potato: Provides complex carbohydrates for sustained energy and is high in vitamin B6, which can help alleviate menstrual discomfort.

Enjoy this nutritious and refreshing Spinach, Beetroot, and Sweet Potato Salad during your menstrual phase to help boost your energy levels and support your body!

Follicular Phase: Tofu Stir-Fry with Broccoli

Ingredients:

  • 1 block of firm tofu (200g)
  • 200g broccoli
  • 3 tablespoons soy sauce
  • Optional: wholegrain rice

Instructions:

  1. Prepare the Tofu:
    • Drain the tofu and pat it dry with paper towels.
    • Cut the tofu into cubes.
  2. Cook the Broccoli:
    • In a large skillet or wok, heat a small amount of oil over medium-high heat.
    • Add the broccoli florets and stir-fry for about 5 minutes until they are bright green and tender-crisp.
  3. Add the Tofu:
    • Push the broccoli to the sides of the skillet and add the cubed tofu to the center.
    • Stir-fry the tofu for about 5-7 minutes until it is golden brown on all sides.
  4. Combine and Season:
    • Pour the soy sauce over the tofu and broccoli.
    • Stir everything together until the tofu and broccoli are well coated with the soy sauce and heated through.

Benefits for the Menstrual Phase:

  • Tofu: A great source of plant-based protein and iron.
  • Broccoli: Rich in vitamins C and K, and also provides fiber.
  • Soy Sauce: Adds a savory flavor and contains essential amino acids.

Enjoy this simple and nutritious Tofu Stir-Fry with Broccoli!

Ovulation Phase: Grilled Asparagus and Strawberry Salad

Ingredients:

  • 1 bunch of asparagus
  • 150g fresh strawberries, sliced
  • 60g crumbled feta cheese

Dressing:

  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • Salt and pepper to taste

Instructions:

  1. Grill the Asparagus:
    • Preheat your grill or grill pan over medium-high heat.
    • Wash and trim the tough ends off the asparagus.
    • Toss the asparagus with a little olive oil, ensuring they are evenly coated.
    • Grill the asparagus for about 5-7 minutes, turning occasionally, until they are tender and have grill marks. Remove from the grill and let cool slightly.
  2. Prepare the Strawberries:
    • Wash and slice the strawberries.
  3. Combine the Salad:
    • In a large bowl, combine the grilled asparagus and sliced strawberries.
    • Sprinkle the crumbled feta cheese over the top.
  4. Prepare the Dressing:
    • In a small bowl, whisk together the balsamic vinegar, olive oil, honey, salt, and pepper.
    • Pour the dressing over the asparagus and strawberry mixture.

Benefits for the Menstrual Phase:

  • Asparagus: Rich in vitamins A, C, and K, and provides dietary fiber.
  • Strawberries: High in antioxidants, vitamin C, and fiber.
  • Feta Cheese: Adds a creamy texture and provides calcium and protein.

Enjoy this delightful Grilled Asparagus and Strawberry Salad as a perfect combination of flavors and nutrients!

Luteal Phase: Roasted Brussels Sprouts with Quinoa and Almonds 

Ingredients:

  • 300g Brussels sprouts
  • 170g quinoa
  • 30g sliced almonds (optional: salted)

Dressing:

  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon honey
  • Salt and pepper to taste

Instructions:

  1. Prepare the Quinoa:
    • Rinse 170g of quinoa under cold water.
    • In a medium saucepan, combine the rinsed quinoa with 340g of water. Bring to a boil.
    • Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff with a fork and set aside.
  2. Roast the Brussels Sprouts:
    • Preheat your oven to 200°C
    • Wash and halve the Brussels sprouts.
    • Toss the Brussels sprouts with olive oil, salt, and pepper.
    • Spread the Brussels sprouts on a baking sheet in a single layer.
    • Roast in the preheated oven for 20-25 minutes, or until they are golden brown and crispy, turning once halfway through.
  3. Toast the Almonds:
    • While the Brussels sprouts are roasting, toast the sliced almonds in a dry skillet over medium heat for 3-5 minutes, stirring frequently until they are golden brown and fragrant. Remove from heat and set aside.
  4. Prepare the Dressing:
    • In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper.
  5. Combine the Salad:
    • In a large bowl, combine the cooked quinoa, roasted Brussels sprouts, and toasted almonds.
    • Drizzle the dressing over the salad and toss gently to combine. Maybe add additional lemon zest.

Benefits for the Menstrual Phase:

  • Brussels Sprouts: High in vitamins C and K, fiber, and antioxidants, which help support overall health.
  • Quinoa: A complete protein source that provides essential amino acids, fiber, and iron.
  • Almonds: Rich in healthy fats, protein, and vitamin E, which support heart health and provide a satisfying crunch.

Enjoy this flavorful and nutritious Roasted Brussels Sprouts with Quinoa and Almonds salad!

While cycle syncing can be quite overwhelming, SynCycles is here to 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.


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