During her period, a woman faces hormonal changes and mood swings that can affect the safety of her diet. So, let us help by adjusting your diet a bit and suggesting some recipes that will help you get through the period safely without harming your diet. These will also meet your body’s carb needs, satisfy your food cravings, and boost your happiness hormone levels. Here is a full meal plan for the six days of your period.
Day one:
Breakfast: Oatmeal with coconut and peanut butter
Ingredients:
- 5 tablespoons of oats
- 1 packet of local sugar substitute
- 1 teaspoon cinnamon
- 1 teaspoon coconut
- 1/3 cup boiling water
- 1/2 cup low-fat or plant milk
- 1/4 cup frozen red berries
- 1/4 banana sliced
- 1/2 tablespoon peanut butter
Method:
- Put the oats in a bowl, add the sugar substitute, coconut, cinnamon, and boiling water, then mix well until fully combined.
- Add milk to the previous mix and stir well, then microwave it for a few minutes to heat.
- Take the mix out of the microwave, add frozen berries, banana slices, any other fruit you want, and peanut butter, then mix well until ready to eat.
Lunch: Chicken pizza with bell pepper slices
Ingredients:
- Small chicken pieces
- Bell pepper
- Sliced black olives
- Pizza sauce
- Mozzarella cheese
- 1 tortilla bread
Method:
- Cook the chicken pieces on the heat with a small amount of olive oil, spices, and seasonings like salt and black pepper.
- Add the pizza sauce on the tortilla bread spread evenly over the surface.
- Add cooked chicken pieces, black olive slices, and bell pepper to the tortilla bread so they stick to the surface with the sauce, then serve the meal hot after cutting the pizza sandwich into equal slices.
Dinner: Tuna sandwich with mayonnaise
Ingredients:
- 2 slices of whole wheat toast
- 1 small can of tuna
- Juice of half a lemon
- 1 tablespoon of diet mayonnaise
- Bell pepper
- Coriander
- Parsley
Method:
- Empty the tuna can into a suitable plate, then add the previous ingredients and mix well until fully combined.
- Put the mixture between two slices of brown toast on a serving plate.
Day two:
Breakfast: Hash Brown
Ingredients:
- 1 medium potato
- A little bit of spices and seasonings
- 1 teaspoon olive oil
Method:
- Peel the potato, boil it in hot water for 7 minutes, then remove, cut, and grate into small pieces.
- Add spices and seasonings to the grated potato pieces with a spoon of olive oil, mix well, then form small slices. fry them in the air fryer for half an hour.
- Serve the hash brown slices with a boiled egg, a spoon of ketchup, and diet mayonnaise for a special flavor to your dish.
Lunch: Chicken fajita with bell pepper and paprika
Ingredients:
- Cut chicken breasts
- Onion and bell pepper as desired
- Paprika
- Garlic powder
- Salt
- Black pepper
- Fajita spices
- 1 teaspoon olive oil
- 1 tortilla bread
The method:
- Put the chicken pieces, onion, bell pepper, spices, and the previous seasonings with olive oil in one pot on the stove until the ingredients cook through.
- Add the cooked ingredients to the tortilla bread, close it well, then heat it on the stove until browned.
Dinner: Savory cake with feta cheese
Ingredients:
- Half a cup of oat flour
- 1 egg
- A little vinegar
- 2 tablespoons of yogurt
- 2 tablespoons of powdered milk
- 1 tablespoon of thyme
- Half a packet of sugar substitute
- 1 teaspoon of baking powder
- 1 container of salty feta cheese
Method:
- Put the oat flour in a bowl, mix it with the egg, vinegar, thyme, sugar substitute, yogurt, powdered milk, and finally the baking powder until you get a thick texture.
- Pour the previous mixture into cupcake trays. Put a small cube of salty feta cheese on top of each. Then bake in the oven for 20 minutes. Stir inside the trays until cooked through and puffed on both sides. Then get ready to serve.
Day three:
Breakfast: Mixed feta cheese sandwich
Ingredients:
- 4 tablespoons diet feta cheese
- Coriander, or arugula
- Black olive slices
- 1 tomato, cut into small cubes
- Half a teaspoon of olive oil
- 4 slices of whole wheat toast
Method:
- Put the feta cheese spoons in a bowl, then add coriander or arugula as you like, black olive slices, small tomato pieces, and a spoon of olive oil. Stir well until completely mixed.
- Spread the mix evenly over the whole wheat toast slices so you get two ready sandwiches to serve.
Lunch: Meatballs with tomato sauce
Ingredients:
- 1 and a half cups of minced beef
- 1 chopped onion
- 1 onion cut into wedges
- Chopped parsley
- A little spice like: salt, black pepper, and cumin.
- 2 teaspoons olive oil
- A little water
- 4 chopped tomatoes
- 1 tablespoon tomato paste
Method:
- Add the minced meat with chopped onions, parsley, and spices then shape into balls, cook in a pan with a teaspoon of olive oil, let the ingredients cook then add a very small amount of water so it cooks fully without burning.
- In another pan, fry sliced onions in a teaspoon of olive oil with a little water until the onions turn golden, then pour in the tomatoes and a spoon of sauce, stir a bit before adding the cooked meatballs, then add a quarter cup of water to help the sauce cook. Leave it on the heat until ready. This dish serves four people.
Dinner: Arugula and quinoa salad
Ingredients:
- Arugula as desired
- Quarter cup quinoa
- Mint and green onion as desired
- 2 tablespoons of pomegranate seeds
- 1 lemon for squeezing
- 1 teaspoon of olive oil
- 1 tablespoon of pomegranate molasses
Method:
- Put the quinoa in a bowl with boiling water to cook, then take it out and add it to another bowl with arugula, mint, green onion, and pomegranate seeds. Mix everything well.
- Add lemon juice with a teaspoon of olive oil and a tablespoon of pomegranate molasses to get a tasty sauce, then add it to your salad mix to be ready to serve and eat.
Day Four:
Breakfast: Fried eggs with olive slices
Ingredients:
- 2 eggs
- Half a teaspoon of olive oil
- A pinch of salt and black pepper
- 1 tablespoon of sliced olives
- 1 grilled tomato, chopped
- 3 tablespoons of grated halloumi cheese
- A little bit of mint
- 1 tortilla bread
Method:
- Pour two eggs into a pan with olive oil, a pinch of salt, and black pepper until you get a solid fried egg patty. Then pour shredded halloumi cheese, olive slices, and tomato pieces on top. Finally, place the whole patty on the tortilla bread to serve and eat.
Lunch: Chicken sandwich with bell pepper and soy sauce
Ingredients:
- 4 chicken breasts cut up
- 1 onion chopped
- Spices as desired
- 1 teaspoon olive oil
- 2 tablespoons soy sauce
- 1 teaspoon diet mayonnaise
- Lettuce and vegetables as desired
- 1 small regular or whole wheat roll
Method:
- Add chicken pieces to a pan on the stove with olive oil, spices, soy sauce, and onion pieces. Mix well, then let cook.
- Put a spoon of diet mayo inside the bread, spread it evenly, then add lettuce and the other ingredients. Now it's ready to serve.
Dinner: Oatmeal pie with feta cheese
Ingredients:
- 3 spoons of oats
- 1 egg
- Half a cup of milk
- A pinch of salt
- Nigella seeds as desired
Filling:
- Feta cheese
- 1 small tomato, sliced
- Sliced olives
- 1 egg
- Thyme
Method:
- Put the oats in the blender with the egg, milk, salt, and black seed powder until you get a thick batter. Then cook the pancake in a pan until done, like crepes or pancakes.
- Add the filling, roll it up, and then serve it to eat.
Day five:
Breakfast: Chocolate oatmeal pancakes
Ingredients:
- 1 egg
- A dash of vanilla
- 5 tablespoons ground oats
- Quarter cup milk
- 1 tablespoon cocoa powder
- 1 sugar substitute packet
- 1 baking powder packet
Method:
- Mix the ingredients well, then grease the pan with butter and pour in the pancake slices. Cook until both sides are done.
- You can serve the pancakes with strawberry pieces, cream, banana slices, and a spoon of peanut butter.
Lunch: Lasagna
Ingredients:
- 20 grams of beef
- 3 garlic cloves
- Onion and bell pepper as you like
- Half a can of tomato paste
- Half a cup of water
- 4 boiled lasagna sheets (boil briefly)
Bechamel:
- 1 tablespoon of butter
- 2 tablespoons of flour
- One and a half cups of milk
Method:
- Put the meat, tomato paste, bell pepper, onion, garlic, and water in a pot on the stove until everything is well cooked.
- Make the béchamel by putting the ingredients on the stove and stirring until it turns creamy.
- Get a wide, flat dish. Put a layer of béchamel, then two lasagna sheets on top. Add a layer of meat sauce, then another layer of béchamel, two lasagna sheets, and another meat sauce layer. Finish with a final layer of béchamel and mozzarella cheese on top.
- Put the dish in the oven for 5 minutes until the meal is cooked and ready to serve.
Dinner: Savory French toast with arugula
Ingredients:
- 3 tablespoons of feta cheese
- A pinch of black pepper and garlic powder
- Arugula as desired
- 1 egg
- 1 tablespoon of milk
- A pinch of thyme
- 2 slices of toast
Method:
- Put the feta cheese in a bowl, add black pepper, garlic powder, and arugula, then mix everything well together.
- Then place it between two slices of toast, dip the sandwich into the mix of eggs, milk, and thyme, then cook the sandwich on the stove until it's golden on both sides.
Day six:
Breakfast: Oat pancake with honey
Ingredients:
- 1 egg
- 3 tablespoons yogurt
- Half a cup of oats
- A pinch of vanilla
- Half a packet of sugar substitute
- Quarter teaspoon of cardamom, and saffron
- Quarter teaspoon of baking powder
Method:
- Mix all the ingredients in a suitable bowl, then spread the dough in a pan, place it on the stove, and brown it on both sides until cooked. Serve with honey.
Lunch: Cold pasta salad
Ingredients:
- Three quarters cup of pasta
- Half a cup of red beans
- Half a cup of corn
- One large can of tuna
- A little parsley
Sauce
- 2 tablespoons of yogurt
- Juice of one lemon
- Light mayonnaise
Method:
- Boil the pasta, add all the previous ingredients together in one bowl, pour the sauce over it, and stir well until fully mixed. Then add the pasta to it, serve the salad to eat, and you can add some vegetables if you want.
Dinner: Fattoush Salad
Ingredients:
- 1 toasted bread cut into small pieces
- 1 cucumber cut into small pieces
- 1 tomato cut into small pieces
- lettuce
- parsley
- mint
- green onion
- radish
- arugula
The sauce:
- 1 tablespoon pomegranate molasses
- 1 teaspoon olive oil
- A pinch of salt
Method:
- Pour the salad veggies together in a bowl, then add part of the dressing and toss well. Next, add the toasted bread, then add the rest of the dressing. After mixing well, your meal is ready.
