If you’re a woman in your reproductive years, your body goes through four distinct hormonal fluctuations every month (also known as the four phases of your menstrual cycle).

These changes affect literally everything else going on in our bodily systems and biology, from our energy levels to our metabolism to our body temperature and brain function — and each shift relies on specific macro and micronutrients to support it.

This is why food is such a powerful tool, as it not only powers hormone production and regulation, but can make all the difference in how we feel and experience each phase of our menstrual cycle as a result, ultimately helping us mitigate and completely reverse hormonal imbalance symptoms such as pms, period pain, fertility challenges, weight gain, bloat, fatigue and acne. 

While eating a wide variety of nutrients to support each phase of the menstrual cycle is important, I love focusing on the ovulatory phase, as it’s truly the main event of our menstrual cycle, and we cannot have a healthy period –or hormonal rhythm– without it.

So let’s get started, with the most delicious ovulatory phase foods and grocery shopping list providing you with ingredient and meal ideas to help you naturally balance your hormones and feel your best. Snag all of the details below!

WHAT IS THE OVULATORY PHASE?

The ovulatory phase is one of the four phases of a menstrual cycle. It typically begins midway through your cycle, when a surge of luteinizing hormone, LH, causes the dominant follicle in your ovaries to burst open and release an egg into the fallopian tube, where it waits to be potentially fertilized by sperm (aka this is your fertile window where conception can take place). 

 

WHAT HAPPENS TO HORMONES DURING THE OVULATORY PHASE

Ovulation typically occurs somewhere between days 12-17 of your menstrual cycle and is short, usually only lasting 2-3 days. Right before ovulation, you get a surge of luteinizing hormone, LH, which causes the dominant follicle to burst open and release an egg into the fallopian tube. The egg will be viable for roughly 12-24 hours, and if it’s not fertilized by sperm (which can live up to five days in the female body), it will disintegrate. 

Hormonally, levels of estrogen and testosterone are at their peak during this phase, helping you feel magnetic, energetic, outgoing, confident and sexy while optimizing your creativity and communication skills. Your libido is running high, in order to naturally get you in the mood during your fertile window and attract a mate with “genetic potential.”

Physically, your uterine lining continues to thicken in preparation for a potential pregnancy, while your cervix opens and starts producing wetter quality cervical fluid (similar to the consistency of egg whites), designed to help sperm travel and survive the long journey to the egg in order to conceive.  

 

HEALTH BENEFITS OF EATING FOR YOUR OVULATORY PHASE

Consuming specific macro and micronutrients during your ovulatory phase works to support cyclical hormonal fluctuations, helping your body keep peaking estrogen levels in check and providing it with the energy it needs to release an egg. Not only that, but because ovulation is often considered the most vital part of your cycle, it lays the foundation to optimize your biology for the phases that follow, mitigating uncomfortable symptoms and empowering you to feel your best the rest of your menstrual cycle, leading to specific benefits including: 

+ OPTIMIZED OVULATION (FERTILITY BOOST)

+ FERTILE CERVICAL FLUID (FERTILITY BOOST)

+ BOOSTED GUT HEALTH/DIGESTION

+ EFFECTIVE ESTROGEN METABOLISM 

+ REDUCED ACNE & SKIN ISSUES

+ PREVENTS PMS AND PERIOD PAIN

+ DECREASED BLOAT/CONSTIPATION

+ SUPPORTS A HEALTHY METABOLISM

+ INCREASE IN FAT BURNING/NATURAL WEIGHT LOSS

 

OVULATORY PHASE GROCERY LIST

Due to the hormonal and biological fluctuations that take place during ovulation, it’s important to consume plenty of nutrients that support egg quality, uterine lining growth, healthy liver function, effective estrogen metabolism and optimized gut health.  See below for ideal ovulatory phase ingredients to incorporate into your meals for optimal fertility and hormone balance. 

 

+ PLANTS (VEGGIES + FRUITS)

For your ovulatory phase, it’s important to focus on cruciferous vegetables as well as antioxidant and glutathione rich plants that help your liver keep rising estrogen in check (through safely eliminating any excess estrogen via phase 2 liver detox). Fiber is also key here, which helps you safely flush excess estrogen via your bowels (keeping constipation and bloat at bay). Focusing on lots of brightly hued fruits and vegetables rich in vitamin C will help your body fight off free radicals and support your vascular health and natural detoxification system. When in doubt, think fresh fruits and vegetables that are in season and ripe during summer, including:

+ Brussels sprouts

+ Bell Pepper

+ Spinach

+ Tomato

+ Eggplant

+ Swiss chard

+ Asparagus

+ Escarole

+ Dandelion Greens

+ Broccoli Sprouts

+ Green Onion

+ Chives

+ Broccoli

+ Bok Choy

+ Cabbage

+ Watercress

+ Cucumber

+ Cilantro

+ Coconut 

+ Strawberries

+ Figs

+ Raspberry

+ Apricot

+ Cantaloupe

+ Guava

+ Persimmon

+ Papaya

+ Avocado 

 

 

+ FRIDGE/FREEZER ITEMS 

While consuming fermented and probiotic foods is great at any stage in our menstrual cycle due to the gut-boosting benefits, I especially emphasize it during the follicular and ovulatory phases, as it targets our estrobolome, a unique set of bacteria in our gut that specifically works to break down estrogen and safely eliminate it via the bowels. Additionally, healthy fats like olives and full-fat organic dairy provide our body with the energy it needs to sustain ovulation (a very nutritionally expensive task for our bodies) and tart cherry juice is high in antioxidants (and makes a fun, refreshing and sleep supportive mocktail). 

+ Tart Cherry Juice

+ Frozen Berries

+ Frozen Cauliflower

+ Full Fat Greek/Coconut Yogurt

+ Organic Feta Cheese/Goat Cheese

+ Organic Kefir 

+ Miso

+ Olives

+ Kimchi

+ Sauerkraut

+ Pickles

+ Coconut Water

+ Cassava Flour Tortillas 

 

+ PROTEINS

Protein is a critical macronutrient to consume no matter what phase you’re in, but I tend to focus on leaner sources and cuts of meat and seafood which are satisfying without being overly heavy as metabolic rate slows during the first half of your menstrual cycle (and speeds up after ovulation). Omega-3 rich salmon, eggs and sardines supply anti-inflammatory fatty acids that prime your body for a healthy, ovulatory cycle while wild-caught tuna and shellfish are great sources of magnesium, a mineral that plays a key role in sex hormone production and regulation. Additionally, grass-fed beef and lamb contain amino acids that lower oxidative stress and are necessary to carry out phase 2 liver detox.

+ Wild-Caught Salmon

+ Canned Wild Tuna

+ Pasture-Raised Eggs

+ Argentinian Shrimp

+ Sardines

+ Shellfish

+ Organic Chicken

+ Organic Ground Turkey

+ Grass-Fed Lamb

+ Lean Cuts of Grass-Fed Beef (flank, hangar, skirt) 

+ PANTRY ITEMS

As mentioned above, one of the best ways to support estrogen elimination is by consuming enough dietary fiber, which helps flush excess estrogen safely via our bowls, thus I like to emphasize gluten-free grains, lentils, beans, nuts and seeds that are loaded with this macronutrient. Additionally, I like to to add in some phytoestrogens like flaxseed and pumpkin seeds which support your body’s natural estrogen production, and always have dark chocolate on hand to make a magnesium rich treat with nuts and seeds. 

+ Lentils

+ Quinoa

+ Amaranth

+ Flaxseed

+ Pumpkin Seeds

+ Chia Seeds

+ Pistachios

+ Pecans

+ Almond Flour

+ Almond Butter/Cashew Butter

+ Full Fat Canned Coconut Milk

+ Coconut Flakes

+ Protein Powder/Collagen Peptides

+ Extra Virgin Olive Oil

+ Raw Apple Cider Vinegar

+ Sea Salt

+ Honey/Maple Syrup

+ Dark Chocolate 

+ Coconut Aminos

+ Coconut Oil

+ Nori

+ HERBS, TEAS, EXTRAS, ETC.

Incorporating herbal teas, digestive bitters and adaptogens into your ovulatory phase routine can be an extremely effective way to support optimal hormonal balance and reduce or reverse menstrual cycle symptoms. The specific “whole food supplements” listed below contain vitamins and minerals that work to support liver detox and excess estrogen elimination, naturally balance out estrogen levels, enhance energy and libido and overall support healthy ovulation. I recommend purchasing most in looseleaf form to drink as a daily tea or herbal infusion. 

+ Maca

+ Turmeric

+ Dandelion Root

+ Burdock Root

+ Nettle Tea

+ Hibiscus Tea

+ Bee Pollen

+ Digestive Bitters

OVULATORY PHASE DIET + EATING TIPS

+ EAT FOR OPTIMAL BLOOD SUGAR BALANCE

This is an important pillar for every phase of your menstrual cycle, however I’m especially emphasizing it here as eating in a way that supports optimal blood sugar balance is crucial for healthy, ovulatory cycles. Multiple studies show that dysregulated blood sugar levels negatively impact egg quality, energy, inflammation and often lead to symptoms such as pms, period pain, anovulatory or irregular menstrual cycles, conditions like PCOS and longer time to conception. Eating at least three nutrient-dense meals consistently every day, along with snacks when needed will go a LONG way in supporting fertility, ovulation and hormone balance. 

+ INCORPORATE MORE FRESH + RAW FOODS

According to Traditional Chinese Medicine (TCM) your ovulatory phase is a  “hot” phase of your cycle as your resting body temperature naturally rises. Opting for more fresh, raw vegetables and fruits during this phase (think leafy green salads, smoothies, crudités, fresh berries, etc.) has a natural cooling effect on the body, along with promoting optimal vascular support for your ovaries to create the healthiest egg possible due to the high level of antioxidants. 

+ TRY A RAW CARROT SALAD

Speaking of raw foods, incorporating a raw carrot salad into your ovulatory phase routine can be an awesome way to support your body in safely eliminating excess estrogen via our bowels (thanks to a unique dietary fiber). It also contains anti-bacterial and anti-fungal properties that work to support optimal gut health. You can grab my favorite raw carrot salad recipes here. 

+ LOOK INTO SEED CYCLING

The practice of rotating four different seeds (pumpkin, flax, sesame and sunflower) between the first and second half of our cycle phases alleges to regulate our hormones, thereby helping to relieve PMS, reduce period pain, stimulate ovulation, increase fertility and support the body in healing conditions such as PCOS and endometriosis. You can learn more about seed cycling in this post. 

+ ADD IN PROBIOTIC + HERBAL SUPPORT

Incorporating a high quality probiotic supplement into your daily routine is an easy and beneficial way to support optimal gut health (this is the probiotic I’ve been taking for three years, use code SOFRESH15 to save) while adding in herbs such as nettle, oat straw and peppermint work to balance out estrogen levels, replenish minerals lost during the menstrual phase and balance out androgen levels (helps with acne) respectively. My favorite way to consume these herbs is via tea. 

 

OVULATORY PHASE MEAL IDEAS

Now that you’ve got an ovulatory phase grocery list packed with ingredients to support your hormones and menstrual cycle, you’re gonna need some simple (and delicious!) recipes and meal ideas to help you put it all together. Below are some of my go-to combos to get you started. 

VEGGIE + FRUIT BOATS

These are so easy to make plus add loads of antioxidants, fiber and flavor to your meals. Just scoop and deseed the middle of a fruit like papaya or pineapple and fill up with yogurt, whipped cottage cheese or chia pudding to make a sweet style boat, or bell pepper or cucumbers and stuff with a mix of rice and protein like shrimp or ground meat to make a savory boat. 

REFRESHING, LOADED SALADS

Salads packed with fresh and mostly raw fruits and vegetables are ideal for this phase! If you haven’t already, start with the infamous Raw Carrot Salad, then try my Farm Salad with Honey Lemon Dressing or my Spinach Berry Goat Cheese Salad with Poppyseed Dressing. 

PROTEIN-RICH FROZEN TREATS

Literally no better time to whip up smoothies or (protein-rich) frozen treats! I find myself always craving my healthy copycat Wendy’s Frosty, Butterfinger Blizzard or Oreo Cookie Blizzard during this phase, which not only taste amazing but sneak in fiber and cruciferous veggies (frozen cauliflower) to support estrogen detox. I also love this cottage cheese cookie dough for a cool, satisfying snack or sweet treat. 

BURGER BOWLS OR WRAPS

Burgers wrapped in a lettuce wrap or served a top a bowl are a great way to sneak in lean protein loaded with amino acids to support your liver, as well as leafy greens and onions (high in antioxidants), healthy fats like avocado for egg maturation and gut-boosting fermented foods like pickles or sauerkraut.  Try serving with a side salad to get in more raw, fresh, fiber-loaded fruits and veggies. 

ALL OF THE TACOS 

When in doubt…TACOS! I’m never not wanting tacos but they feel especially right during ovulation, as they’re loaded with protein, healthy fats like avocado and refreshing fruits and vegetables in the form of salsas or slaws that also support our liver health and natural detoxification. I often make either my blackened shrimp tacos with pineapple salsa, super saucy shredded chicken tacos with cabbage slaw or my roasted cauliflower and chickpea tacos with mango salsa when I’m ovulating. 

 

 

 

OVULATORY PHASE RECIPES

For over 60+ delicious ovulatory phase recipes including breakfast, lunch, dinner, dessert and beverage recipes, check out this post!

MORE OVULATORY PHASE RECIPES + RESOURCES

+ CYCLE SYNCING FOOD CHART + GUIDE

+ THE BEST OVULATORY PHASE RECIPES

+ CYCLE-SYNCING WORKOUTS GUIDE

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