Period-Friendly Recipes: Nourish Your Body and Soul During Those Days

Your period is a special physiological phase when your body needs extra care and nourishment. Proper nutrition not only provides sufficient energy but can also effectively alleviate various period discomforts like bloating, back pain, and fatigue. This recipe collection features 8-10 simple, delicious, and nutritious recipes covering breakfast, lunch, dinner, and snacks/drinks to help you naturally nourish your body and comfortably navigate your period.

User Testimonials

"I used to eat randomly during my period, only realizing I should eat well when the pain hit. Now I prepare warm, comforting foods for myself and feel much better."

"I didn't expect eating the right foods would actually help. My stomach doesn't feel as bloated, and my energy is better too."

Recipe Principles: Natural, Balanced, Gentle

🌱 Choose Natural Ingredients

Prioritize fresh vegetables, fruits, whole grains, and quality proteins (fish, chicken, legumes).

⚖️ Balance Nutrients

Focus on supplementing iron (prevent anemia), magnesium (relieve cramps), B vitamins (stabilize mood), and Omega-3 fatty acids (anti-inflammatory).

🔥 Gentle Cooking Methods

Steaming, boiling, and stewing are easier to digest. Avoid frying and grilling.

⚠️ Avoid Irritating Foods

Limit spicy, cold, high-sugar, high-salt foods, caffeine, and alcohol. Traditional medicine believes cold foods can cause stagnation and worsen period pain.

Recommended Recipes

The following recipes are designed to support period health. Feel free to adjust based on your taste preferences and ingredient availability.

Breakfast

1. Red Date and Longan Millet Porridge (Nourishes Qi and Blood, Warms the Spleen)

Ingredients: 50g millet, 5-8 red dates, 10g dried longan, 2-3 ginger slices, brown sugar to taste.

Instructions:

1. Rinse millet thoroughly
2. Remove pits from dates, wash longan and ginger
3. Combine millet, dates, longan, and ginger in a pot with plenty of water
4. Bring to boil, then simmer on low heat for 20-30 minutes until thick
5. Add brown sugar and stir well

Benefits: Millet strengthens the spleen; dates and longan nourish qi and blood, improving fatigue; ginger warms the meridians, relieving abdominal coldness; brown sugar promotes blood circulation. Easy to digest, perfect for sensitive period digestion.

2. Spinach Egg Sandwich (Iron and Protein Boost, Reduces Fatigue)

Ingredients: 2 slices whole wheat bread, 1 egg, 50g spinach, a little milk, black pepper and salt to taste.

Instructions:

1. Blanch spinach quickly in boiling water, drain, squeeze dry, and chop
2. Beat egg with milk, chopped spinach, pepper, and salt
3. Cook egg mixture in a lightly heated pan to make spinach omelet
4. Place omelet between bread slices

Benefits: Spinach is rich in iron and vitamins, excellent for period blood replenishment; eggs provide quality protein for energy; whole wheat bread offers sustained energy through complex carbohydrates.

Lunch

1. Mushroom Chicken Noodle Soup (Warming and Nourishing, Easy to Digest)

Ingredients: 50g broccoli, 3-5 shiitake mushrooms, 100g chicken breast, 100g noodles, goji berries, 2-3 ginger slices, salt and pepper to taste.

Instructions:

1. Slice chicken breast, marinate with salt and pepper. Slice soaked mushrooms, cut broccoli into florets
2. Boil water with ginger, add chicken and cook until done, remove
3. Cook noodles in the chicken broth (or fresh chicken stock)
4. Add mushrooms, broccoli, and goji berries, cook until tender
5. Return chicken slices, season with salt and pepper

Benefits: Chicken provides protein and qi-boosting properties; mushrooms enhance immunity; broccoli offers vitamins and fiber; noodles provide easy-to-digest energy. Warm soup soothes abdominal discomfort.

2. Tofu Vegetable Brown Rice Bowl (Balanced Nutrition, Reduces Bloating)

Ingredients: 80g brown rice, 100g firm tofu, 30g carrots, 10g wood ear mushrooms, 30g peas, vegetable oil, soy sauce, salt, and sugar to taste.

Instructions:

1. Soak brown rice 1-2 hours before cooking
2. Cube tofu, dice carrots, soak and chop wood ear mushrooms
3. Heat oil in pan, stir-fry carrots and peas
4. Add tofu and mushrooms, stir-fry evenly
5. Season with soy sauce, salt, and sugar
6. Mix stir-fried vegetables with brown rice

Benefits: Brown rice provides fiber to promote digestion and reduce period bloating; tofu offers plant protein; various vegetables supply vitamins and minerals. Balanced nutrition helps stabilize blood sugar and mood.

Dinner

1. Sea Bass and Tofu Soup (Nourishes Liver and Kidneys, Moisturizes)

Ingredients: 150g sea bass fillet, 200g tofu, 3-5 ginger slices, scallions, cooking wine, salt and pepper to taste.

Instructions:

1. Marinate fish with cooking wine and ginger for 10 minutes. Cut tofu into blocks
2. Lightly pan-fry fish until golden (optional)
3. Add hot water and remaining ginger, boil then simmer 10 minutes until milky white
4. Add tofu, cook 5 more minutes
5. Season with salt and pepper, garnish with scallions

Benefits: Sea bass provides quality protein and Omega-3 fatty acids, benefiting liver and kidneys while reducing inflammation; tofu adds plant protein and calcium. Gentle and nourishing for period weakness.

2. Black Sesame and Red Peanut Porridge (Nourishes Liver and Kidneys, Beautifies Hair)

Ingredients: 20g black sesame, 30g red-skinned peanuts, 50g rice, brown sugar to taste.

Instructions:

1. Rinse rice and peanuts
2. Toast sesame seeds until fragrant (don't burn)
3. Blend rice, peanuts, and toasted sesame with water in a blender on "porridge" setting
4. If no blender, cook rice and peanuts until soft, then stir in ground sesame
5. Add brown sugar when serving

Benefits: Black sesame and red peanuts nourish liver and kidneys, support blood and hair health in traditional medicine; rich in healthy fats, vitamin E, calcium, and iron. Helps with period-related hair loss, dizziness, and weakness.

Snacks & Drinks

1. Banana Oat Cup (Energy Boost, Reduces Bloating)

Ingredients: 1 banana, 30g instant oats, warm milk or yogurt, nuts or chia seeds (optional).

Instructions:

1. Slice banana
2. Place oats in cup or bowl
3. Add warm milk or yogurt, stir well
4. Add banana slices and nuts/seeds

Benefits: Bananas are rich in potassium, helping reduce bloating; oats provide sustained energy and fiber; milk/yogurt offers protein and calcium. Quick energy boost and comfort snack.

2. Brown Sugar Ginger Tea (Warms Meridians, Relieves Period Pain)

Ingredients: 15-20g fresh ginger, brown sugar to taste, water.

Instructions:

1. Peel and slice ginger
2. Boil ginger slices in water for 10-15 minutes
3. Add brown sugar and stir until dissolved

Benefits: Ginger is warming and promotes circulation, commonly used in traditional medicine for cold-type period pain. Brown sugar promotes blood flow and warmth. Perfect for abdominal coldness and pain.

3. Rose Tea (Soothes Liver Qi, Calms Emotions)

Ingredients: 5-8 dried rose buds, warm water.

Instructions:

1. Place roses in cup
2. Add warm water (80°C), steep 5-10 minutes

Benefits: Rose has liver-soothing and blood-regulating properties in traditional medicine. Its aroma also calms emotions, reducing period irritability and anxiety. Perfect for mood swings and chest tightness.

Period Nutrition Tips

• Small, Frequent Meals: If appetite is poor or bloating occurs, try eating smaller portions more often
• Warm Foods: Avoid cold foods and drinks
• Stay Hydrated: Adequate water helps reduce bloating and constipation
• Quality Fats: Include Omega-3 rich foods (fish, flaxseeds) for anti-inflammatory benefits
• Listen to Your Body: Adjust diet based on your appetite and feelings

Disclaimer

These recipes are for informational and educational purposes only and cannot replace professional medical diagnosis, treatment, or advice. If you have specific conditions or health concerns, please consult a doctor, nutritionist, or traditional medicine practitioner. Individual responses to foods may vary.

We hope these recipes inspire you to better care for yourself through daily nutrition, reduce period discomfort, and enjoy a more comfortable, confident period experience!