28-Day Vegan Meal Plan Based on Your Menstrual Cycle
Let’s get down to business and plan out a full cycle of delicious, hormone-supporting vegan meals! We’ve broken down 28 days of delicious, plant-based meals to support your hormones, energy, and mood through all four phases.
PHASE 1: Menstrual (The Time to Restore) – Days 1-4
During this phase your body needs to replenish lost iron and gain soothing magnesium to ease cramps. The focus is on warming, cooked foods that are easy to digest, nutrient-dense, and rich in B vitamins to support low energy. We’re prioritizing ingredients like lentils, sweet potatoes, and anti-inflammatory spices.
| Day | Meal | Ingredients | How-To Prepare It |
|---|---|---|---|
| Day 1 | Warm Lentil & Spinach Curry | Red lentils, spinach, vegetable broth, diced sweet potato, onion, ginger paste, turmeric, cumin, coconut milk. | Sauté onion and ginger, add spices, lentils, sweet potato, and broth. Simmer for 20 mins. Stir in spinach and coconut milk. Serve. |
| Day 2 | “Feel-Better” Black Bean Soup | Black beans, vegetable broth, diced onion, diced carrots, corn, cumin, coriander, lime. | Sauté onion and carrots. Add broth, black beans, corn, and spices. Simmer 15 mins. Blend slightly for thickness. Garnish with lime. |
| Day 3 | Baked Sweet Potato & Kale | Sweet potato, kale, toasted pumpkin seeds, tahini, lemon juice, garlic powder. | Bake sweet potato until soft. Sauté kale with garlic. Drizzle the opened potato with tahini mixed with lemon juice and water. Top with kale and seeds. |
| Day 4 | Magnesium-Boost Cacao Smoothie | Frozen banana, spinach, almond butter, dark cacao powder, plant milk, chia seeds. | Blend all ingredients until smooth and creamy. Use a smaller amount of plant milk for a thicker, bowl-like texture. |
PHASE 2: Follicular (The Time to Build Up) – Days 5-11
As estrogen begins its gradual rise, your energy increases. The focus shifts to fresh, crunchy, and high-fiber foods. We emphasize cruciferous vegetables and ground flaxseeds to help your liver effectively metabolize and balance the rising estrogen levels. Lean vegan protein supports tissue and follicle development.
| Day | Meal | Ingredients | How-To Prepare It |
|---|---|---|---|
| Day 5 | Spring Reset Quinoa Salad | Cooked quinoa, chopped kale, shelled edamame, sliced bell peppers, grated carrots, ground flaxseeds, olive oil, lemon juice. | Whisk oil, lemon juice, and ground flaxseeds for dressing. Toss all salad ingredients with the dressing. |
| Day 6 | Broccoli & Sprouted Grain Bowl | Steamed broccoli, chickpeas, pumpkin seeds, tahini, lemon, farro (or other sprouted grain). | Combine cooked farro, broccoli, chickpeas, and pumpkin seeds. Drizzle with tahini mixed with lemon juice and a splash of water. |
| Day 7 | Avocado Toast with Seeds | Whole-grain bread, avocado, sesame seeds, hemp seeds, sea salt. | Toast bread. Mash or slice avocado on top. Sprinkle heavily with sesame and hemp seeds and a pinch of salt. |
| Day 8 | Tofu “Cream Cheese” Sandwich | Tofu, dill, cucumber, lemon juice, onion powder, rye bread, fresh sprouts. | Blend tofu with dill, lemon juice, and seasonings until creamy. Spread thickly on rye bread. Top with cucumber and sprouts. |
| Day 9 | Zucchini Noodle Pesto | Zucchini (spiralized), sun-dried tomato sauce, basil, toasted walnuts. | Lightly steam zucchini noodles. Toss with sun-dried tomato sauce. Garnish with fresh basil and toasted walnuts. |
| Day 10 | “Green Goddess” Pasta Salad | Whole-wheat pasta, chopped parsley, cilantro, fresh peas, snap peas, light vinaigrette (oil, vinegar). | Cook pasta. Mix with fresh herbs and peas. Toss with vinaigrette. Serve chilled or at room temperature. |
| Day 11 | Spicy Peanut Edamame Stir-Fry | Edamame, carrots, cabbage, snow peas, rice noodles, peanut butter, soy sauce, lime juice, dash of sriracha. | Whisk peanut butter, soy sauce, lime, and sriracha for sauce. Stir-fry vegetables. Combine with cooked rice noodles, edamame, and sauce. |
PHASE 3: Ovulatory (The Time to Shine) – Days 12-14
This is the shortest phase, marking the energy peak. The focus is on light, fresh, and high-antioxidant foods like berries and citrus. High-fiber foods and lightly cooked vegetables support the egg’s release and help the liver process the peak estrogen quickly before the hormonal shift.
| Day | Meal | Ingredients | How-To Prepare It |
|---|---|---|---|
| Day 12 | Antioxidant Berry Smoothie Bowl | Frozen berries, spinach, plant milk, banana, topped with walnuts and chia seeds. | Blend all ingredients until smooth and creamy. Top with chopped walnuts and chia seeds for Omega-3s. |
| Day 13 | Big Detox Salad | Mixed greens, red cabbage, grated carrots, chopped orange slices, citrus dressing (olive oil, orange juice, vinegar). | Toss greens and vegetables. Mix dressing ingredients. Combine and serve immediately for maximum freshness. |
| Day 14 | Grilled Tofu Skewers | Cubed tofu, bell peppers, cherry tomatoes, soy sauce, garlic powder, brown rice. | Marinate tofu and veggies in soy sauce/garlic. Thread onto skewers. Grill or bake until lightly charred. Serve with brown rice. |
PHASE 4: Luteal (The Time to Slow Down) – Days 15-28
The longest phase, where progesterone dominates, requires support for mood and balanced energy to manage PMS. We feature complex carbohydrates (for serotonin and stable blood sugar), and high magnesium and B vitamins to combat irritability, fluid retention, and fatigue. This is also the phase to be extra diligent with the sunflower and sesame seeds.
| Day | Meal | Ingredients | How-To Prepare It |
|---|---|---|---|
| Day 15 | Sweet Potato & Black Bean Burgers | Cooked sweet potato, black beans (mashed), oats/flour, onion powder, cumin, whole-grain bun, steamed broccoli. | Mash sweet potato and beans. Mix with oats and spices to form patties. Bake or pan-fry. Serve on bun with steamed broccoli. |
| Day 16 | Creamy Butternut Squash Soup | Butternut squash, vegetable broth, onion, garlic, nutmeg, plant milk. | Sauté onion and garlic. Add cubed squash and broth. Simmer until soft. Blend until creamy. Stir in plant milk and nutmeg. |
| Day 17 | Seed-Topped Oatmeal | Rolled oats, plant milk/water, banana, almond butter, ground sunflower seeds, ground sesame seeds. | Cook oats. Top with sliced banana, almond butter, and a sprinkle of the ground sunflower and sesame seeds. |
| Day 18 | Sheet-Pan Root Veggies & Tofu | Cubed tofu, carrots, potatoes, parsnips, herbs (rosemary, thyme), olive oil. | Toss all ingredients with oil and herbs on a sheet pan. Roast until tender and slightly crispy. |
| Day 19 | Dark Chocolate Avocado Mousse | Avocado, dark cacao powder, maple syrup (or date syrup), plant milk, vanilla. | Blend all ingredients until completely smooth and thick. Chill for a few minutes before serving. |
| Day 20 | Warm Quinoa & Garlicky Kale | Quinoa, kale, garlic, walnuts, balsamic glaze. | Cook quinoa. Sauté kale with garlic until wilted. Combine and top with toasted walnuts and a light drizzle of balsamic glaze. |
| Day 21 | “Pre-Period” Chili | Kidney beans, crushed tomatoes, onion, celery, bell peppers, chili powder, cumin, whole-grain crackers. | Sauté vegetables. Add beans, tomatoes, and spices. Simmer for at least 30 minutes. Serve hot with whole-grain crackers. |
| Day 22 | Iron-Rich Nori Bowls | Cooked brown rice, crumbled seasoned tofu (soy sauce, ginger), avocado, cucumber, Nori seaweed strips. | Mix seasoned tofu into warm rice. Layer with sliced avocado and cucumber. Sprinkle with Nori strips and sesame seeds. |
| Day 23 | Hearty Lentil Stew | Brown lentils, vegetable broth, celery, carrots, potato, bay leaf, thyme. | Sauté onion, celery, carrots. Add lentils, potato, broth, and herbs. Simmer until lentils and veggies are tender. |
| Day 24 | Baked Potato with Cashew Cream | Baked potato, cashews (soaked), lemon juice, garlic, chives, plant milk (for blending). | Blend soaked cashews with lemon, garlic, and milk until smooth. Open baked potato, top with cream and chives. |
| Day 25 | Miso Soup with Veggies | Miso paste, hot water, sliced mushrooms, grated ginger, snap peas, firm tofu cubes. | Dissolve miso paste. Add veggies and tofu; simmer gently for 5 mins. The ginger and warming broth are excellent for luteal comfort. |
| Day 26 | Whole Wheat Pasta with Black Olive Sauce | Whole wheat pasta, black olives, capers, canned tomatoes, garlic, oregano. | Sauté garlic, add tomatoes, olives, capers, and oregano. Simmer. Toss with cooked whole wheat pasta. |
| Day 27 | Chickpea Salad Sandwich | Canned chickpeas (mashed), vegan mayo, celery, onion, mustard, served on whole-grain bread. | Mix mashed chickpeas with mayo, finely diced celery/onion, and mustard. Season. Serve on bread with lettuce. |
| Day 28 | Apple Slices with Almond Butter | Simple and soothing. Apple slices with almond butter, sprinkled with ground sesame seeds. | Slice the apple and serve with almond butter. This is a blood sugar stabilizing snack/light meal before the menstrual phase begins. |
Full Grocery List (The Month Ahead)
Stocking up on these vegan staples will keep you ready to prepare any of the 28 cycle-syncing meals!
| Category | Ingredients (Vegan-Friendly) |
|---|---|
| Produce (Fresh) | Spinach, Kale, Broccoli, Sweet Potatoes, Butternut Squash, Zucchini, Carrots, Red Bell Peppers, Green Bell Peppers, Cherry Tomatoes, Cucumber, Avocado, Banana, Orange, Apple, Celery, Parsnips, Onion, Garlic, Fresh Mint, Dill, Parsley, Cilantro, Ginger Root, Chives. |
| Produce (Frozen) | Frozen Mixed Berries, Corn, Snap Peas. |
| Grains/Flour | Quinoa, Brown Rice, Rolled Oats, Whole-Grain Bread/Buns, Rye Bread, Farro (or other sprouted grain), Whole-Wheat Pasta, Oats/Flour (for thickening/burgers), Whole-Grain Crackers. |
| Legumes/Protein | Red Lentils, Brown Lentils, Black Beans, Chickpeas, Kidney Beans, Shelled Edamame, Firm Tofu, Tempeh. |
| Nuts & Seeds | Ground Flaxseeds, Chia Seeds, Pumpkin Seeds, Walnuts, Almond Butter, Ground Sunflower Seeds, Ground Sesame Seeds, Cashews (raw, for cream). |
| Pantry Staples | Vegetable Broth, Coconut Milk (canned), Miso Paste, Nutritional Yeast, Sun-Dried Tomatoes, Seaweed (Nori sheets), Tahini, Olive Oil, Cacao Powder (dark), Maple/Date Syrup, Vanilla Extract, Vegan Mayo, Hummus, Sriracha, Soy Sauce, Canned Tomatoes, Capers, Black Olives, Mustard. |
| Spices & Seasoning | Cumin, Coriander, Turmeric, Ginger Powder, Onion Powder, Garlic Powder, Salt, Pepper, Nutmeg, Dried Herbs (rosemary, thyme, oregano), Black Salt (Kala Namak), Chili Powder, Bay Leaf. |
| Liquids | Plant Milk (Oat/Almond), Lemon Juice, Lime Juice, Balsamic Vinegar. |
General Cooking Notes
- Prep Ahead Power: To save time, especially during your follicular and luteal phases, cook large batches of quinoa, brown rice, and lentils on a weekend. These bases can be stored and added to any salad or bowl throughout the week.
- The Power of Seeds (Seed Cycling): For maximum hormonal benefit, try incorporating targeted seeds:
- Follicular Phase (Days 1-14, incorporating Menstrual & Follicular): Aim for 1 tbsp of ground flaxseeds and 1 tbsp of pumpkin seeds daily.
- Luteal Phase (Days 15-28): Switch to 1 tbsp of ground sunflower seeds and 1 tbsp of ground sesame seeds daily. Grinding the seeds before consumption helps your body absorb the beneficial lignans and oils.
- Hydration is Key: While not a meal, remember that consistent water intake supports all phases, especially in the luteal phase to combat bloating and in the menstrual phase for replenishment. Herbal teas (like ginger or chamomile) can also be very soothing.
- Listen to Your Body: This is a guide, not a strict regimen. If you feel low energy (menstrual/luteal), prioritize warming, cooked meals. If you feel high energy (follicular/ovulatory), enjoy the fresh, raw salads and smoothies!
Setting Up Your Cycle-Syncing Meal Plan
Ready to stop manual tracking and start syncing automatically? Kilova is an app designed to align your tasks—including this meal plan—with your cycle phases.
- Get Started: Create your account on Kilova app.
- Schedule Your First Meal:
- Click on Day 1 of your last menstrual phase in the calendar view.
- Select “Add Task” and type the meal title (e.g., “Lentil & Spinach Curry”).
- Set the Phase Repeat:
- After adding the task name, scroll down to find the “Phase Repeat” option.
- Select “Menstrual Phase” and choose “Repeat first day of each menstrual phase.” This automatically schedules the meal for your first day going forward!
- Complete the Cycle: Continue adding the meals for each phase using the same process, focusing on the nutrient goals:
- Menstrual (Days 1-4): Schedule iron-rich meals like “Warm Lentil & Spinach Curry” and “Baked Sweet Potato & Kale.”
- Follicular (Days 5-11): Add energizing, fresh meals like “Spring Reset Quinoa Salad” and “Spicy Peanut Edamame Stir-Fry.”
- Ovulatory (Days 12-14): Plan antioxidant-rich options like “Antioxidant Berry Smoothie Bowl” and “Big Detox Salad.”
- Luteal (Days 15-28): Include comforting, complex carb-rich meals like “Creamy Butternut Squash Soup” and “Sweet Potato & Black Bean Burgers.”
Go Beyond Meals: Sync Your Life
Kilova allows you to create a holistic cycle-syncing lifestyle by setting other tasks to repeat by phase:
- Workout Routines: Schedule gentle yoga during your menstrual phase and strength training during your follicular phase.
- Seed Cycling: Add a recurring task for Flax & Pumpkin Seeds during the Follicular phase and Sunflower & Sesame Seeds during the Luteal phase.
- Productivity: Reserve complex creative tasks for your high-energy Ovulatory phase, and schedule organizing or administrative tasks for the Luteal phase.
By setting these tasks to automatically repeat with your cycle, Kilova ensures your lifestyle continuously honors your body’s natural rhythm!
Comment