Week 2 — Known as Late Follicular Phase
For cycle-syncing purposes, the late follicular phase starts as soon as bleeding ends and lasts until ovulation — around 7 to 10 days. During this phase, oestrogen starts to rise steadily, which tends to come with a much needed boost in mood and energy.
What's best to eat during this phase
During the late follicular phase, focus on eating protein-rich foods, which can help support muscle growth and repair. It is also important to include adequate fibre during this stage to support the body’s metabolism of oestrogen.
To complement your Trophi Week 2 Meals Pack, we recommend adding these food items to your shopping list for the late follicular phase:
- Avocado
- Broccoli
- Courgette
- Cruciferous Vegetables - We love Broccoli, Brussel Sprouts, Cabbage & Cauliflower
- Eggs
- Flaxseed & Pumpkin Seeds
- Fish - We love Salmon, Mackerel, Sardines & Anchovies
- Leafy Green Vegetables - We love Spinach, Kale, Rocket & Bok Choy
- Nuts - We love Walnuts, Almonds & Cashews
- Olive oil - We love Extra Virgin
- Brown rice Kefir or Probiotic Yogurts
This is not an exclusive list, just a few suggestions/ add-ins to you regular meal plan.
An additional Week 1 recipe for you
Courgette Ribbon Salad with Oven Baked Salmon
Super Simple and Tasty.
Feeds 3-4 as a side.
Only takes 15 minutes.
Ingredients
- 4 salmon fillets
- 3 green courgettes
- 3 lemons
- 1 clove of garlic, crushed
- 3 Tbsp olive oil
- 1 Tbsp balsamic vinegar
- 400g tin of butter beans
- A big handful of basil about 30g
- A small handful of mint about 10g chopped
- 60g of fresh rocket
- 50g of parmesan cheese or vegan alternative
- 50g of toasted pumpkin seeds
Directions
- Preheat oven to 200°C (180°C fan-forced).
- Place each fillet on 30cm square sheet of baking paper. Drizzle with oil and a squeeze of lemon. Fold paper over to enclose salmon, secure with toothpicks; place on oven tray. Bake salmon about 10 minutes or until cooked as desired.
- While the salmon is cooking, trim the ends off the courgettes. Using a vegetable peeler, peel the courgettes lengthways into ribbons. Place the ribbons into a colander over a bowl, season with salt and allow to stand to extract the excess water for about 3 minutes.
- In a small mixing bowl, add the juice of 1 lemon, crushed garlic, olive oil and balsamic vinegar and combine.
- Add the drained courgettes to a large serving bowl or platter and grate of the zest of 1 lemon.
- Add the butterbeans to the bowl, tear the basil and chopped mint and mix everything together. Drizzle over the dressing.
- Finish by sprinkling over the toasted pumpkin seeds, and using a peeler shave over some parmesan.
- Serve along side your baked salmon fillets for a delicious and nutrient packed week 2 dinner.
Delicious. Enjoy.