Adapting Smoothies: Cycle Phases

November 5, 2019

I have some NEW thoughts and tricks for adapting your smoothie depending on your cycle phase.s We're essentially different women at each point in our cycle and our hormones, if a little off balance, can dictate anything from our mood to our skin. Adjust accordingly as it can be a great tool in supporting your body rather than working against it. 



MENSTRUAL (days 1-5, typically):


Focus: Giving the body what it needs to be able to have a supported, well nourished and comfortable menstruation.


  • Make a WARM smoothie to help you feel comforted and snug - heat up your plant-based milk slightly over a low heat before blending.

  • Add soaked cashews for further creaminess.

  • Use unfrozen avocado or berries instead of frozen.

  • Add anti inflammatory staples such as ginger, turmeric or cinnamon.

  • Add in 1/4-1/2 a banana to support your body through quite a heavy (literally) few days. We need that extra energy at this point in our cycle!

  • Cacao, obviously. 

  • Don't forget your protein source during this phase. 


Seeds: Flax and Pumpkin (That Protein do a great pumpkin seed protein)



FOLLICULAR (days 6-13, typically:


Focus? Supporting digestion so it doesn’t take up too much of our energy + focusing on cramming in light and energising foods to support this energetic phase.


  • Make sure your smoothie is light and energising!

  • Stay away from heavy ingredients that bog down your digestive system

  • Opt for MCT oil to fuel your fire

  • Lots of raw veggies

  • Colourful berries.


Seeds: Still flax and pumpkin



LUTEAL (days 14- the start of your period)


Focus? Supporting our pathways of elimination and getting rid of any used, unwanted hormones circulating + supporting our progesterone levels.


  • Add in greens with abundance to support your liver.

  • Use probiotic rich coconut yog or kefir as a base to support your gut

  • Coconut water for optimal hydration

  • Collagen for your gut and phase 2 of liver detoxification.

  • Cacao nibs to help your chew your smoothie instead of rush through it, important for optimal digestion!

  • Vitamin C rich foods to help support your progesterone levels: a kiwi, pumpkin, butternut squash or sweet potato puree.

  • Throw in a couple of brazil nuts, a great source of selenium, needed for phase 2 liver detoxification.


Seeds: sunflower and sesame.

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I'm Megan, nutrition coach and wellness enthusiast, recipe developer, content creator and avid nut butter addict. 

Welcome to my blog, where you'll find a selection of nourishing yet oh so indulgent recipes, recommendations on the most amazing places to eat in the capital (and across the globe) + endless nutritional information, tips and advice. 

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Megan Hallett Women's Health and Nutrition Coach Nutritionist hormone health

Megan Hallett is a London-based women's health expert and nutrition Coach and trainee nutritionist. Cookbook AUTHOR.

Email me for any women's health and nutrition coaching enquires or visit the work with me page for more information

Whilst I am London-based, the majority of my work is carried out remotely, over the phone or via Zoom.


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