Diet Plan For Follicular Phase

During the follicular phase of the menstrual cycle, which typically lasts around 7-10 days, it’s important to focus on a balanced and nutritious diet to support the changes happening in the body. Here are some dietary recommendations for the follicular phase:

Include healthy sources of carbohydrates: Whole grains, fruits, and vegetables are good sources of complex carbohydrates that can provide sustained energy and help regulate blood sugar levels. Avoid sugary and processed foods, which can contribute to inflammation and hormonal imbalances.

Increase protein intake: Aim to consume a moderate amount of protein with every meal, including lean sources like chicken, fish, eggs, and plant-based options like beans, lentils, and tofu.

Include healthy fats: Healthy fats, like those found in nuts, seeds, avocados, and fatty fish, can help reduce inflammation and support hormone production.

Eat foods rich in iron and vitamin C: Iron is important for the production of red blood cells, while vitamin C can help improve iron absorption. Good sources include leafy greens, beans, fortified cereals, and citrus fruits.

Include foods rich in vitamin B6: This nutrient can help regulate hormone levels and support mood and energy. Good sources include bananas, poultry, fish, and chickpeas.

Stay hydrated: Drink plenty of water and avoid excess caffeine and alcohol, which can disrupt hormone balance.

It’s also important to listen to your body and adjust your diet based on your individual needs and symptoms. If you’re experiencing severe PMS or other menstrual symptoms, consider talking to a healthcare provider or registered dietitian for personalized recommendations.

Diet Plan For Follicular Phase (1400-1500 CAL)

this is a basic plan for your knowledge and information

Top Foods For Follicular Phase

pumpkin seeds
ground flax

Early morning

1 cinnamon water
4 soaked almonds
2 walnuts


1 paneer stuffed roti
Tea/ coffee/ milk


Mixed fruit bowl


Kadhi (w/O pakora) plus 1 oats roti plus rice (40 gms raw)


Tomato soup 1 medium bowl


Multigrain vegetable khichdi (40 gms raw)

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