Dinner time = ultimate self-care mode! These feel-good, cramp-fighting meals are here to lift you up when your energy’s low and your cravings are high. Packed with anti-inflammatory superstars, iron-rich bites, and all the right nutrients, they’ll help you beat the bloat, fight fatigue, and keep those hormones happy.
Whether you're craving something hearty to power through the day or a light, hydrating dish to soothe the belly, we’ve got you covered. From omega-3-loaded salmon to magnesium-packed lentils and gut-loving veggies, these meals are designed to make your period just a little bit easier (and a whole lot tastier).
So grab a fork, cozy up, and let’s eat our way to feeling amazing!
Ingredients: Salmon, teriyaki sauce, asparagus, garlic.
Why it's good: Salmon is rich in omega-3s, which help reduce inflammation and ease cramps. Asparagus supports hydration and contains essential vitamins like folate and vitamin K. Garlic provides antioxidants and minerals that promote overall well-being during menstruation.
Ingredients: Beef, broccoli, rice, soy sauce, garlic, sesame seeds.
Why it's good: Beef is a great source of iron and protein, which help combat fatigue and support muscle function. Broccoli provides vitamin C to aid iron absorption, while garlic has anti-inflammatory properties. Sesame seeds are rich in calcium and healthy fats, which support bone health and hormone balance, making this dish even more nourishing during menstruation.
Ingredients: Tofu, quinoa, broccoli, avocado, tomato.
Why it's good: Tofu is a great plant-based protein, while quinoa provides essential amino acids and iron to fight fatigue. Broccoli supports iron absorption, avocado offers healthy fats for hormone balance, and tomatoes add antioxidants to reduce inflammation, making this a well-rounded meal for menstruation support.
Ingredients: Zucchini, ground pork, pesto (basil, nuts, olive oil), garlic.
Why it's good: Zucchini noodles are light and hydrating, helping to reduce bloating. Ground pork provides protein and iron to fight fatigue, while zucchini pesto—made with nuts, olive oil, and fresh basil—offers healthy fats and antioxidants that support hormone balance and overall well-being.
Ingredients: Sweet potatoes, black beans, tomatoes, onions, garlic, chili powder.
Why it's good: Sweet potatoes are rich in magnesium and fiber, while black beans provide protein and antioxidants to reduce inflammation.
Ingredients: Lentils, spinach, celery, garlic, carrots.
Why it's good: Lentils provide plant-based iron and protein to help combat fatigue, while spinach offers magnesium to ease cramps. Garlic and celery support digestion, and carrots provide antioxidants, making this dish both nourishing and comforting.
Ingredients: Chicken breast, quinoa, sweet potatoes, parsnip, butternut squash, olive oil.
Why it's good: Chicken and quinoa are high in protein and iron, helping to combat fatigue and support muscle function. Sweet potatoes provide complex carbohydrates and potassium to soothe cramps and maintain energy levels. Parsnip and butternut squash are rich in fiber and antioxidants, supporting digestion and overall well-being, while olive oil adds healthy fats to promote hormone balance.
Here is our basic recipe for quinoa.
