Your period is hard enough, you shouldn’t spend hours figuring out what to buy from the grocery store too. If you are using nutrition to improve your menstrual cycle health, then this is your new “go-to” for foods to have on hand. This way you don’t have to make unnecessary decisions that leave you feeling unsure of what to buy and, frankly, annoyed. 

The decisions are made for you! You even get your FREE printable version of the grocery list so that you don’t even have to write it down. 

Get Your Free Period Week Shopping List Here!

FRUITS: BERRIES, BANANAS, and APPLES

Fiber, vitamins, minerals and antioxidants are just the things you need during your period. Fruit is a feel good snack that is perfect for any time of the day. Pair your fruits with healthy fats and lean protein for longer lasting energy. Berries, bananas and apples are great options, but any and all fruits that you like are perfect!

Recipe tip: Add berries, bananas, and peanut butter to oatmeal or overnight oats. 

VEGGIES: LEAFY GREENS, GREEN BEANS, CARROTS, AND POTATOES 

Veggies are so important for maintaining healthy hormones. So many women deal with GI discomfort right before and during their periods. Choosing cooked veggies over raw veggies can help keep decrease bloating and keep your bowel movements regular during your period. 

Recipe tip: Saute these veggies in a little bit of olive oil with salt, pepper, garlic and onion. 

PROTEINS: SALMON, CHICKEN BREAST, and EGGS

Your body wants protein during your period! Salmon is a great option because it also has plenty of healthy fat, chicken is a good source of lean protein, and you can’t go wrong with eggs! If you are looking for more plant-based source of protein, tofu, tempeh, and quinoa can also be great options during your period!

Recipe tip: Grill or bake salmon with rosemary, thyme, and sliced lemon on top. 

DAIRY: GREEK YOGURT, CHEESE STICKS, and DAIRY/ALTERNATIVE MILK

Greek yogurt and cheese sticks are great foods to just have on hand when you need an easy source of extra protein that doesn’t require preparation. These are great to bring to work for lunch or have with a snack of fruit to give you that long lasting energy. 

Recipe tip:  Try plain greek yogurt with chopped apples and a drizzle of honey. 

PANTRY: POPCORN, GROUND FLAXSEED, WHOLE GRAIN BREAD/PASTA, WHOLE GRAIN CRACKERS

Pantry items are a must! I am a huge fan of having easy to eat and prepare grains because carbs are a necessary source of energy anytime, but especially on your period. Ground flaxseed is a wonderful source of omega-3 fats and can be added to oatmeal, smoothies, baked goods, and many other foods. Just make sure to choose ground flaxseed and not whole flaxseed as ground is much easier to digest. 

Recipe tip: Mix popcorn with walnuts and dark chocolate chips for when you need a sweet treat. 

OTHER PRODUCE and SNACKS: GINGER ROOT, PECANS/ALMONDS, PUMPKIN SEEDS, DARK CHOCOLATE, PEPPERMINT/GINGER TEA, COCONUT WATER, CITRUS JUICE 

Give me all the extras… These are the odd foods out that need to be on the list. These foods give us plenty of magnesium, potassium and of course dark chocolate had to be on the list! Peppermint and ginger tea are great for promoting digestion and ginger tea can be very soothing when your menstrual cramps are out of control. I personally love making an adrenal cocktail by combining a small amount of citrus juice,  coconut water, and a shake of sea salt to  help to replace electrolytes and keep you hydrated to minimize those PMS and period symptoms. 

Recipe: Ginger tea with a snack of pumpkin seeds, berries and pecans to help with cramps.

I hope you enjoy this list and make sure to follow here and on instagram at @erinlindorfer.rdn for more hormone health nutrition!