Summary
Highlights
The video begins with the creator sharing her favorite breakfast: chia pudding with stewed apples, cinnamon, honey, almond butter, and dark chocolate, rich in iron for post-menstrual recovery. She emphasizes the importance of her MAN supplement for PCOS and hypothyroidism. Lunch is mishmash, a traditional meal with eggs to build estrogen and healthy follicles, paired with avocado toast. Dinner features salmon (omega-3s for inflammation and hormone production), steamed broccoli (sulforaphane for estrogen detox), and mashed potatoes.
Day two starts with the same favorite chia pudding, highlighting chia seeds' benefits for omega-3s, fiber, and gut health to detox excess estrogen. The creator stresses eating around 20 grams of fiber daily for regular bowel movements. Coffee is consumed only after breakfast to avoid increasing cortisol levels. Lunch consists of bought egg, olives, and sourdough bread. Dinner is a salad with corn, avocado, tomatoes, tuna (lean protein for tissue repair and hormone production), and a dressing.
Breakfast for day three is crumbled eggs with tomatoes, feta, and spinach (for iron) with avocado toast. Lunch is an iron and magnesium oatmeal, perfect for post-menstruation and early follicular phase. Dinner is a vegetarian 'imam bayildi' style dish with eggplant, mushroom, onion, and tomato stuffing, topped with parmesan.
The creator discusses intermittent fasting (16 hours) during the follicular phase, cautioning against it in other phases or for those with eating disorders. She emphasizes breaking fast with healthy fats, protein, fiber, and probiotics. Lunch is a 'rainbow plate' with chickpeas (fiber, phytoestrogens, B vitamins), sprouts (liver detox), beetroot (antioxidants, iron), corn, green peas, avocado, and feta. Dinner is classical pomodoro pasta with parmesan.
Breakfast on day five is the usual chia pudding, but with added bananas. Lunch is an estrogen-balancing plate with cauliflower, brussels sprouts, Greek yogurt, sweet potatoes, and carrots. Dinner is salmon with mashed potatoes and broccoli. Day six starts with mishmash and avocado toast, highlighting the comfort in eating similar healthy meals. The video also features her boyfriend's broccoli and spinach lasagna recipe for lunch, suitable for the follicular phase.
For dinner, a homemade stew is prepared, featuring onions and leeks for prebiotic fibers and estrogen clearance, celery for anti-inflammatory benefits, and green beans for protein, fiber, and minerals. The creator makes a balanced breakfast with stewed apples, dark chocolate, almond butter caramel, and chia seeds. She also stresses mindful eating without distractions. Lunch is avocado toast with cottage cheese and high-protein bread. For sweet cravings, she suggests stuffed dates with honey and almond butter. Dinner includes roasted potatoes, salad, corn, homemade tzatziki sauce, avocado, and mango flour dessert.