Focus: Improve digestion and ease bloating

Grains & Staples

• Rice, millet, congee

Vegetables

• Fennel, ginger, courgette, pumpkin

Fruits

• Papaya, jujube, apple

Seeds, Nuts & Nut Butters

• Pumpkin seeds, sunflower seeds, almond butter

Beans & Pulses

• Mung beans, lentils

Protein & Nourishing Foods

• Chicken, tofu, white fish

Drinks & Teas

• Ginger, fennel or peppermint tea

Avoid: Cold foods, fizzy drinks

Focus: Calm stress and support mood balance

Grains & Staples

• Oats, rice, barley

Vegetables

• Spinach, asparagus, mushrooms

Fruits

• Jujube, apple, berries

Seeds, Nuts & Nut Butters

• Walnuts, almonds, sunflower seeds, peanut butter

Beans & Pulses

• Lentils, mung beans

Protein & Nourishing Foods

• Chicken, tofu, lentils

Drinks & Teas

• Chamomile, rose, chrysanthemum, jujube and goji tea

Avoid: Skipping meals, alcohol

Focus: Strengthen and nourish for conception

Grains & Staples

• Rice, oats, quinoa

Vegetables

• Beetroot, spinach, asparagus, kale

Fruits

• Jujube, dates, goji berries, berries

Seeds, Nuts & Nut Butters

• Black sesame, walnuts, almond butter, tahini

Beans & Pulses

• Black beans, lentils, chickpeas

Protein & Nourishing Foods

• Eggs, chicken, oysters, bone broth

Drinks & Teas

• Jujube and ginger tea, cinnamon tea

Avoid: Cold salads, excessive juice, caffeine

Focus: Ease bloating, mood swings, and breast tenderness

Grains & Staples

• Brown rice, quinoa, barley

Vegetables

• Spinach, kale, beetroot, cauliflower

Fruits

• Orange, pear, berries

Seeds, Nuts & Nut Butters

• Flaxseed, sesame, sunflower seeds, almond butter

Beans & Pulses

• Lentils, chickpeas, soybeans

Protein & Nourishing Foods

• Chicken, tofu, eggs

Drinks & Teas

• Chamomile, rose, jujube tea

Avoid: Alcohol, sugar, fried foods

Focus: Strengthen immunity and support recovery

Grains & Staples

• Oats, rice, barley

Vegetables

• Leeks, carrots, pak choi, onions

Fruits

• Pears, jujube, apple, kiwi

Seeds, Nuts & Nut Butters

• Walnuts, pumpkin seeds, almond butter

Beans & Pulses

• Lentils, mung beans

Protein & Nourishing Foods

• Mushrooms (shiitake, reishi), garlic, chicken

Drinks & Teas

• Jujube and astragalus tea, honey and lemon water

Avoid: Processed sugar, excessive dairy

Focus: Maintain steady energy and nourish the body

Grains & Staples

• Oats, rice, sweet potato, millet

Vegetables

• Kale, spinach, mushrooms, squash

Fruits

• Dates, jujube, banana, berries

Seeds, Nuts & Nut Butters

• Sunflower seeds, almonds, tahini, peanut butter

Beans & Pulses

• Lentils, chickpeas, black beans

Protein & Nourishing Foods

• Chicken, eggs, tofu

Drinks & Teas

• Jujube and ginger tea, warm porridge with nuts and cinnamon

Avoid: Skipping meals, cold smoothies, cold drinks, refined sugar

Follicular Phase (Day 1–14)
Focus: Rebuild and refresh after menstruation

Grains & Staples

• Rice, millet, oats

Vegetables

• Spinach, beetroot, asparagus, kale

Fruits

• Kiwi, orange, jujube, apple

Seeds, Nuts & Nut Butters

• Flaxseed, almond butter, sesame

Beans & Pulses

• Lentils, adzuki beans

Protein & Nourishing Foods

• Chicken, eggs, tofu

Drinks & Teas

• Light teas with rose, mint, or jujube and goji

Avoid: Processed or salty foods

Luteal Phase (Day 15–28)
Focus: Support mood, digestion, and warmth before your period

Grains & Staples

• Oats, brown rice, pumpkin

Vegetables

• Root vegetables, broccoli, spinach

Fruits

• Apple, avocado, pear

Seeds, Nuts & Nut Butters

• Pumpkin seeds, chia, cashews, almond butter

Beans & Pulses

• Chickpeas, mung beans

Protein & Nourishing Foods

• Eggs, oily fish, chicken

Drinks & Teas

• Jujube and rose tea, chamomile, cinnamon tea

Avoid: Sugar, caffeine, alcohol

Focus: Ease aches, stiffness, and joint or muscle pain

Grains & Staples

• Brown rice, quinoa, barley

• Sweet potato, oats

Vegetables

• Broccoli, spinach, kale, courgette

• Turmeric root, garlic, ginger, onion

Fruits

• Berries (blueberries, raspberries, blackberries)

• Pineapple, citrus fruits, apple

Seeds, Nuts & Nut Butters

• Flaxseed, chia, walnuts, almonds

• Tahini, cashew butter

Beans & Pulses

• Lentils, chickpeas, mung beans

Protein & Nourishing Foods

• Oily fish (salmon, sardines, mackerel)

• Tofu, chicken, eggs

Drinks & Teas

• Green tea, turmeric and ginger tea

• Lemon and honey water

Avoid: Processed meats, fried foods, refined sugar, excessive dairy or alcohol

Focus: Ease hot flushes, balance hormones and calm the mind

Grains & Staples

• Brown rice, oats, barley

Vegetables

• Cucumber, broccoli, leafy greens, seaweed

Fruits

• Mulberries, pear, apple, jujube

Seeds, Nuts & Nut Butters

• Flaxseed, pumpkin seeds, sesame, walnuts, cashews

Beans & Pulses

• Soybeans, chickpeas, mung beans

Protein & Nourishing Foods

• Tofu, tempeh, oily fish (salmon, sardines), chicken

Drinks & Teas

• Mint, chrysanthemum, goji and jujube tea, mung bean soup

Avoid: Alcohol, chilli, coffee, fried foods and refined sugar

Focus: Rebuild strength, warmth and energy after childbirth

Grains & Staples

• Congee made with rice or millet

• Oats, glutinous rice, quinoa

Vegetables

• Sweet potato, carrot, beetroot, spinach, pak choi

Fruits

• Jujube (red dates), goji berries, figs, apple

Seeds, Nuts & Nut Butters

• Black sesame, walnuts, almond butter

Beans & Pulses

• Black beans, red lentils

Protein & Nourishing Foods

• Chicken, beef, lamb, eggs, bone broth

Drinks & Teas

• Jujube, ginger and cinnamon tea

• Warm bone broth

Avoid: Cold or raw foods, iced drinks, excess caffeine or alcohol

Focus: Encourage relaxation and deeper rest

Grains & Staples

• Rice porridge, oats, barley

Vegetables

• Sweet potato, spinach

Fruits

• Jujube, goji berries, pear, apple

Seeds, Nuts & Nut Butters

• Almonds, walnuts, cashew butter

Beans & Pulses

• Mung beans, red lentils

Protein & Nourishing Foods

• Tofu, turkey, eggs

Drinks & Teas

• Jujube or lavender tea, chamomile

Avoid: Caffeine, late meals