7 Period-Relief Snacks: Nourish Your Body During Your Menstrual Cycle
Snack smart with period-relief picks that support your body through every phase of your menstrual cycle. From crunchy nuts to soothing fruit-based bites, these snack ideas are rich in magnesium, fiber, and healthy fats—perfect for reducing bloating, calming cravings, and lifting your mood. Ditch the processed snacks and fuel your body with nourishing, hormone-friendly choices.
This snack plan is part of our full-cycle meal plan series designed to help you feel your best all month long. Start with our guide on Eating for Your Cycle: Best and Worst Foods to understand what your body really needs. Then explore our 7-day meal plans for Breakfast, Lunch, and Dinner—all tailored to balance hormones, ease PMS symptoms, and satisfy cravings. With these snack ideas in the mix, you’re fully covered from morning to midnight.
Monday: Trail Mix with Almonds, Walnuts, and Dark Chocolate
Energizing Trail Mix
Ingredients: Almonds, walnuts, dark chocolate, dried cranberries.
Why it's good: Dark chocolate provides magnesium, which helps with cramps, while nuts offer healthy fats and antioxidants.
Tuesday: Banana with Almond Butter
Banana Almond Butter 'Ice Cream Sandwiches'
Ingredients: Banana, almond butter.
Why it's good: Bananas provide potassium to reduce muscle cramps, while almond butter is packed with magnesium and healthy fats for mood regulation.
Wednesday: Carrot & Celery Sticks with Hummus
California Hummus
Ingredients: Carrots, celery, hummus (chickpeas, avocado, tahini, olive oil, cilantro, lime, jalapeño).
Why it's good: This creamy, zesty hummus is packed with plant-based protein, healthy fats, and magnesium—perfect for reducing bloating, calming cramps, and stabilizing mood. Paired with crunchy anti-inflammatory veggies like carrots and celery, it’s a refreshing and hormone-supportive snack.
Thursday: Strawberry Greek Yogurt Mousse with Chia Seeds
Strawberry Yogurt Mousse
Ingredients: Greek yogurt, strawberries, honey, chia seeds, cinnamon.
Why it's good: Greek yogurt contains probiotics that support gut health, while chia seeds provide omega-3s and fiber to reduce bloating. Strawberries add antioxidants and vitamin C, which help with iron absorption, making this a great choice during menstruation.
Friday: Apple with Cashew Butter
Cashew Butter
Ingredients: Apple, cashew butter.
Why it's good: Apples provide fiber to aid digestion, while cashew butter offers healthy fats that support hormonal balance.
Saturday: Cucumber & Lemon Infused Water
Cucumber Lemon Infused Water
Ingredients: Cucumber, lemon, water.
Why it's good: Cucumber helps with hydration and reduces bloating, while lemon provides vitamin C and supports digestion. This refreshing drink helps keep you feeling light and energized during menstruation.
Sunday: No-Churn Banana Almond Butter Nice Cream
No-Churn Probiotic Almond Butter Nice Cream
Ingredients: Bananas, almond butter, cinnamon, vanilla.
Why it's good: Bananas provide natural sugars and potassium for energy and muscle recovery, while almond butter adds healthy fats and protein to keep you satisfied. Cinnamon supports blood sugar balance, making this a delicious and nourishing choice during menstruation.
Still Searching for the Perfect Meal Plan?
No problem! Whether you're looking to customize your own meal plan or stick to a budget-friendly menu, we’ve got you covered. Browse our flexible meal planning options to create a lineup that fits your needs, or explore our budget-friendly recipes for delicious meals that won’t break the bank.
