Lazy Girl’s Guide to Cycle Syncing Pt. 2
food swaps that still taste good for each phase of your cycle
Let’s be real. Sometimes, the thought of syncing your life to your cycle sounds empowering… until you’re 3 days into PMS, wrapped in a blanket, wondering if it’s really necessary to eat sautéed kale again.
So this is where we get practical… this simple guide isn’t about going full-on functional medicine overnight.
Rather, it’s for the girls
who want to support their hormones without sacrificing flavor, or energy for that matter.
who want to feel better but also still want chocolate (me, everyday).
So why not make cycle syncing a little more practical, doable, and a lot more satisfying?
What Is Cycle Syncing, Anyway?
It is the practice of adjusting your nutrition, movement, and lifestyle habits to align with the four phases of your menstrual cycle:
Menstrual (your period)
Follicular (post-period, energy rising)
Ovulation (mid-cycle, peak energy)
Luteal (pre-period, slower vibes)
Each phase has unique hormone shifts, and your body will ask for different types of support.
When you listen to those cues (without perfection or pressure) you begin to feel more balanced and energized throughout the month.
Gentle Food Swaps by Phase
(yes, they still taste good)
Here are some lazy girl approved food swaps to gently support your body without losing your favorite comfort foods.
🌑 Phase 1: Menstrual (Days 1–5)
Your body is shedding the uterine lining and energy is low. Time to rest and replenish minerals.
Swap this: Coffee on an empty stomach
For this: Coffee with a fat (e.g., MCT oil or cream) & protein (e.g., collagen or protein powder) mixed in and with or after breakfast… OR a warm cacao with cinnamon & a pinch of sea salt
→ Still cozy, still caffeinated, but way gentler on your adrenals.
Swap this: Cold smoothies
For this: Warm oatmeal with berries, nut/seed butter & ground flax
→ Nourishing, iron-rich, and helps support elimination of excess hormones.
🌱 Phase 2: Follicular (Days 6–13)
Estrogen is rising, you’re feeling lighter and more social. Time to add fresh foods and support liver detox.
Swap this: Heavy pasta
For this: Chickpea or lentil pasta with greens, lemon & tahini
→ Still satisfying, but supports estrogen metabolism.
Swap this: Sugary yogurt
For this: Coconut yogurt + chia seeds + berries + drizzle of honey
→ Keeps gut health in check while satisfying sweet cravings.
🌼 Phase 3: Ovulatory (Days 14–17)
Energy is peaking, your body loves raw foods and light meals. Think vibrant, fresh, cooling foods.
Swap this: Cheesy quesadilla
For this: Loaded hummus plate with cucumbers, carrots, olives, & crackers
→ Cooling, fiber-rich, and still snack-y enough for lazy girl vibes.
Swap this: Sugary soda
For this: Sparkling water with lime + splash of coconut water
→ Refreshing, hydrating, and supports electrolyte balance.
🍂 Phase 4: Luteal (Days 18–28)
Progesterone rises, PMS may creep in. Your metabolism increases, and you want more comfort + grounding.
Swap this: Candy or chips
For this: Dark chocolate + almond butter or sweet potato chips
→ Satisfies cravings without the crash.
Swap this: Ice cream
For this: Frozen banana bites with peanut butter & chocolate drizzle
→ Still a treat, but with fiber and healthy fats to keep blood sugar stable.
Lazy Girl Reminders
You don’t need to be perfect. Swapping one thing per phase is still a win.
Don’t force yourself to like foods you hate. Find what works for you.
Gentle > extreme. Always.
If you liked this, please hit the ❤️ or reply to let me know! Your support means so much!
Until next time,
xo Kenzie