Supporting Week 1 of your Cycle — What Else To Eat

Supporting Week 1 of your Cycle — What Else To Eat

Week 1 — Known as Menstruation Phase (or Period)

The menstrual phase begins the day bleeding starts and typically lasts three to seven days. During this phase, oestrogen and progesterone are low, the lining of the uterus is shedding, and it is common to feel low in energy and mood.

What's best to eat during this phase

To support your health and well-being during this phase, focus on eating foods that are high in fibre, iron, zinc, and antioxidants. These foods can help alleviate bloating and support overall health. In addition to your Week 1 Trophi Meals Pack, we recommend adding these food items to your shopping list during this phase:

  • Brown Rice Kefir or Probiotic Yogurts
  • Citrus Fruits — We love Lemons, Limes & Oranges
  • Eggs
  • Fish — We love Salmon, Mackerel, Sardines and Anchovies
  • Kumara
  • Lentils — We love Green, Puy & Black Beluga
  • Nuts — Cashews, Almonds, Walnuts & Brazil Nuts
  • Protein — We love Beef, Chicken, Beans & Organic Tempeh
  • Pumpkin Seeds & Ground Flaxseeds.

This is not an exclusive list, just a few suggestions/ add-ins to you regular meal plan.

An additional Week 1 recipe for you

Butter Bean, Mackerel & Beetroot Salad with Baked Kumara

Quick, Simple & very satisfying.
Feeds 3-4 as a side.
Only takes 35 mins to prepare.

Ingredients

  • 4 large Orange Kumara, cut in half length ways
  • 280g smoked mackerel fillets (1 per person)
  • 3 balls of cooked beetroot
  • 400g tin of butter beans - drained & rinsed
  • 3 stalks of celery, chopped
  • Handful of dill about 10g
  • A big handful of walnuts about 30g
  • 2 Tbsp greek yoghurt
  • 2tsp wholegrain mustard
  • 1/2 a lemon

Directions

  1. Preheat oven to 200°C (180°C fan-forced).
  2. Cut kumara, then coat with olive oil and. season with salt and pepper, place in heated oven for 30mins or until soft.
  3. Roughly chop the mackerel, beetroot, celery & walnuts into bite-sized chunks.
  4. Pop the chopped ingredients into a large bowl, add the dill, walnuts, greek yoghurt and mustard, combine well.
  5. Once combined, tip out onto a lovely big platter and finish with a squeeze of lemon.
  6. Serve along side your baked Kumara for a delicious nutrient packed week 1 dinner.

 

 

Delicious. Enjoy.

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