Nutrition

Keep your Erewhon, I’ll stick to my Trader Joe’s (kidding—I’ll have both please!). But when it comes to ranking grocery stores by their affordability, product launches that have the internet shook season after season, and a flower section that aligns perfectly with our soft-life summer selves, there’s no contest—Trader Joe’s reigns supreme. And while you might make your weekly visits to TJ’s for all the reasons above, there’s one game-changing truth that’ll make you want to drive to TJ’s ASAP. For wellness girlies and enthusiastic grocery shoppers alike among us, Trader Joe’s has everything you need to feel your best throughout each phase of your cycle.
For insights on the foods to prioritize throughout your cycle—during the menstruation, follicular, ovulation, and luteal phases—I consulted Paige Lindgren, an LA-based certified hormone specialist whose goal is to help women feel their best in their bodies by providing accessible and informative content (and plenty of inspiration for our current cottage cheese obsession.) Lindgren emphasized that there’s no one-size-fits-all approach to wellness. Instead, always listen to your body and respond to what feels best. The goal of cycle syncing is to support your body, knowing that how you feel will shift throughout every phase. Read on for the foods Lindgren recommended to promote hormone balance and support your overall well-being throughout each phase of your cycle. 

Meet the expert
Paige Lindgren
Certified Hormone Specialist
Paige Lindgren is an LA-based health and wellness influencer whose mission is to empower women to learn about their bodies, feel healthy, and find balance in their lives.

The Menstrual Phase
Your period! Everyone’s body is different, but the menstrual phase typically lasts 3-7 days. Your body is doing a lot for you, so focus on increasing nutrients to replenish.
Paige’s favorite foods during the menstruation phase:

Leafy greens: Spinach, kale, and Swiss chard are rich in iron and help replenish lost blood.
Legumes: Lentils, chickpeas, and black beans provide iron and fiber, which can help alleviate menstrual symptoms.
Salmon: High in omega-3 fatty acids, salmon can help reduce inflammation and relieve cramps.
Dark chocolate: Dark chocolate contains magnesium and may help improve mood and alleviate cravings.
Ginger: Known for its anti-inflammatory properties, ginger can help reduce menstrual pain.
Turmeric: Turmeric contains anti-inflammatory effects and may help alleviate pain and discomfort. Add a pinch of black pepper to help with absorption.
Avocado: Rich in healthy fats, avocados can help stabilize blood sugar levels.
Herbal teas: Chamomile, peppermint, and ginger teas can aid in relaxation and provide relief from cramps.

Trader Joe’s grocery list for the menstruation phase
Organic No Joke Ginger Juice Shot
Organic Sparkling Ginger + Lemon Apple Cider Vinegar Beverage
Organic Dark Chocolate Bar 73% Cacao
Teeny Tiny Avocados
Dill-Icious Seasoned Cold-Smoked Salmon
Fresh Atlantic Salmon Boneless Skinless Fillet
Organic Shredded Kale
Greek Chickpeas With Cumin and Parsley
Organic Black Beans

The Follicular Phase
The follicular phase begins when your period ends and lasts about 7-10 days. Focus on fresh, light foods (think: foods that are in season around spring). 

Paige’s favorite foods during the follicular phase

Whole grains: Quinoa, brown rice, and oats provide complex carbohydrates for sustained energy.
Greens: Well-cooked spinach, kale, and broccoli are excellent sources of folate and iron.
Citrus fruits: Oranges, grapefruits, and lemons are high in vitamin C, which aids in iron absorption.
Flaxseeds: Flaxseeds are rich in lignans, which help balance hormone levels.
Salmon: Omega-3 fatty acids in salmon promote hormonal balance and reduce inflammation.
Eggs: High in protein and vitamin D, a vitamin essential for hormone production.
Green tea: Contains antioxidants and can provide a gentle energy boost.

Trader Joe’s grocery list for the follicular phase
Organic Moroccan Mint Green Tea
Gluten Free Organic Rolled Oats with Ancient Grains & Seeds
Pasture Raised Large Brown Eggs
Organic Cold Pressed Orange Juice
Quinoa Cowboy Veggie Burgers
Super Seedy Cheese Snack Bites
Quinoa Stuffed Dolmas
Broccoli and Kale Slaw
Cruciferous Crunch Collection

The Ovulatory Phase
This is the shortest menstrual cycle phase. It’s typically considered to last about 3-4 days, but ovulation itself takes about 24 hours. Focus on fresh, light foods and lots of fiber.

Paige’s favorite foods during the ovulation phase
Paige notes that you can continue to prioritize the same foods as you did in the follicular phase, while also adding:

Wild-caught fish: Tuna and sardines provide omega-3 fatty acids.
Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts support estrogen metabolism.
Seeds: Pumpkin seeds and sunflower seeds contain zinc, which supports hormone production.
Lean proteins: Chicken, turkey, and organic tofu provide essential amino acids.
Greek yogurt: High in calcium and probiotics, Greek yogurt supports bone health and digestion.
Herbal tea: Red clover and raspberry leaf teas can support overall balance and reduce hormonal symptoms.

Trader Joe’s grocery list for the ovulation phase
Wild Skipjack Tuna
Plain Whole Milk Greek Yogurt
Organic Riced Cauliflower
Cauliflower Pizza Crusts
Cauliflower Pancakes
Riced Cauliflower Bowl
Cauliflower Gnocchi
Sriracha Flavored Baked Tofu
Organic Baked Teriyaki Tofu
Sweet Italian Chicken Sausage
Lemon, Chicken, & Arugula Salad
Turkey Burgers
Organic Oven Roasted Turkey Breast

The Luteal Phase
As the phase after ovulation and before the menstrual phase, the luteal phase lasts about 10-14 days. Your body will likely crave more carbohydrates and warm foods over raw or cold.

Paige’s favorite foods during the luteal phase

Starchy veggies: Reach for sweet potatoes, spaghetti squash, and zucchini for easy-to-digest energy. Great for stabilizing cortisol levels.
Nuts and seeds: Nosh on almonds, walnuts, flaxseeds, and chia seeds for healthy fats and nutrients that help support the body during this “PMS” week.
Fatty fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, essential for hormone production.
Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and can help reduce inflammation which can lessen cramps.
Pumpkin seeds: These seeds are a good source of zinc, which can help regulate mood.
Dark chocolate: Dark chocolate contains magnesium and may help reduce cravings and reduce water retention.
Herbal teas: Chamomile, peppermint, and ginger teas can reduce symptoms of bloating and stomach discomfort due to hormonal changes.

Trader Joe’s grocery list for the luteal phase
Slightly Coated Dark Chocolate Almonds
Freeze Dried Strawberries
Everything But the Bagel Seasoned Smoked Salmon
Dark Chocolate Sunflower Seed Butter Cups
Almond Butter Chia Overnight Oats
Organic Açai Bowl

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Call me a peanut-butter-dark-chocolate-anything diehard, a cookie-dough fanatic, and a brownie-blondie lover. Let’s just say if there was one food group I could subsist on all day every day, it would be desserts. But because I’m a wellness girlie through and through, you better believe you’ll find “recipes for healthier [enter every sweet you can think of]” among my top Google searches. Needless to say, I’ve done my fair share of homework on how to healthify treats and give them a nutritional boost without sacrificing flavor (you’re welcome).
Side note: There’s nothing wrong with indulging in a, say, hot fudge sundae in all its rich, decadent glory, but if you’re like me and crave something sweet on the reg, some nutrient-dense additions or ingredient swaps can’t hurt. And while the word “healthy” comes with many connotations (whether good or bad), we’re referring to foods that are not only nourishing, but also mouth-watering, hit the spot, and bring you joy. Without further ado, read on for all the hacks you need to make healthy takes on your fave desserts. Oh, and must-try recipes for healthy desserts are included. Spoiler: You’re going to want to go preheat the oven stat. 
 
1. Swap oil, butter, or cream for avocado
Avocados can do no wrong, and being the base of a sweet treat is no exception. Scrap the oil, butter, or cream your typical dessert recipe calls for and let the versatile kitchen staple do its thing. The best part (other than a more moist final product)? Avocados are packed with key nutrients, including heart-healthy monounsaturated fats, fiber, protein, vitamin C, vitamin E, vitamin B6, potassium, magnesium, folate, not to mention antioxidant and anti-inflammatory compounds. Take that oil, butter, and cream. 
A general rule of thumb is a 1:1 ratio, so replace one cup of butter with one cup of pureed or well-mashed avocado. FYI, one avocado yields about three-quarters of a cup. And pro tip: According to the The Kitchn, since avocado doesn’t melt the same way butter does, it won’t coat your dry ingredients as well, so to compensate, increase the amount of your wet ingredients or just replace half of the butter with avocados instead.
 
Recipes To Try
Avocado Ice Cream
Avocado Chocolate Mousse
Dark Chocolate Avocado Truffles

2. Opt for fruits or other natural substitutes as sweeteners
While we’re on the topic of nature’s candy (yes, avocado is a fruit), ditch the refined (read: processed) sugar found in traditional desserts and sub in pureed apples, bananas, figs, pumpkin, or dates to deliver a comparable sweetness. Just make sure your fruit of choice complements the flavor of what you’re making. Your taste buds will be none the wiser, and you’ll be loading up on essential vitamins, minerals, and fiber. The cherry on top? The fiber content in fruit slows digestion, so you can say goodbye to that dreaded sugar crash you otherwise would experience with refined sugar. 
When choosing which sweetener to use, consider this: Apples, bananas, and pumpkin work best in breads, while figs and dates pair well with brownies, cookies, or cakes. Then, there are always the unrefined iterations of sweeteners—maple syrup, honey, coconut sugar—you can count on to sweeten your baked goods. Whichever backup floats your boat, simply replace one cup of sugar with 2/3-1 cup of the alternative sweetener of your choosing and subtract ¼ cup of other liquids in the recipe for every cup of alternative sweetener you add.

Recipes To Try
Banana Coconut Oatmeal Cookies
Lemon Blueberry Snack Cake
Vegan Chocolate Banana Bread

3. Sneak in nutrient-dense additions
“Eat your greens,” they say, and why not by way of a slice of lemon zucchini pound cake, a serving of cauliflower rice pudding, or a helping of red velvet brownies? I don’t have to tell you that vegetables are good for you (hello, fiber, antioxidants, potassium)—nothing beets (get it?) ’em, especially when they’re in baked goods, IMO.
Next up: legumes, in particular black beans, chickpeas, and white beans (blondies, anyone?). Brimming with fiber, protein, iron, magnesium, potassium, zinc, and folate and exuding a mild flavor and creamy texture, what’s not to love about beans? Plus, they can help balance your blood sugar. Some recipes use beans as a replacement for flour (more on that to come), others as a substitute for butter or oil (avocado, you’ve got some competition). Finally, go nuts for nuts. Almonds, cashews, hazelnuts, pecans, pistachios, walnuts (I could go on and on)—they’re all highly nutritious, and filled with healthy fats, antioxidants, and fiber. Whether you add nuts into or atop your baked goody, you can’t go wrong. 
 
Recipes To Try
Carrot and White Bean Vegan Blondies
Chocolate Lentil Frosting 
Pecan Pie Bars 
 
4. Utilize cottage cheese  
ICYMI, the high-protein, low-glycemic-index, probiotic-rich, and vitamin B-packed dairy food has made a major comeback, and we’re here for it. Cottage cheese’s mild, slightly sweet, and salty flavor makes it an ideal complement to countless dessert recipes without compromising taste. It’s no wonder cottage cheese has become #FoodTok’s latest sensation and TikTokers are transforming it into sweet concoctions that will blow your mind—from pancakes to ice cream to cookie dough. Just beware of any other ingredients such as flavoring, additives, a lot of sodium, or other artificial preservatives present in your cottage cheese product—it can quickly go from a wholesome snack to a not-so-healthy option. If dairy tends to give you digestive drama (ahem, bloating), it may be best to exclude the retro snack from your grocery list. Otherwise, it can be a healthy way to stay satiated and load up on essential nutrients as a substitution in or addition to your beloved confection. 
If satisfying your sweet tooth while giving yourself a leg up in your daily protein intake, improving your gut health, reducing inflammation, and boosting energy sound too good to be true, don’t take my word for it. Try these cottage cheese creations for yourself:
 
Recipes To Try
Banana Cottage Cheese Blender Pancakes
Cottage Cheese Ice Cream
Cottage Cheese Cookie Dough
 
5. Substitute white all-purpose flour for alternatives 
Step aside white flour, you’re not needed here. Most conventional desserts use refined white flour or enriched wheat flour where grains are stripped of their fiber, iron, and B vitamins. In other words, they don’t provide any nutritional value (sugar isn’t the only culprit that gives baking a bad rap). According to recent research, a diet high in refined grains, such as white flour, poses a similar risk for premature coronary artery disease as a diet full of sugars and oils. Instead, reach for whole wheat, almond, or coconut flour that actually brings something to the table. Whole wheat flour, for example, has 12 grams of fiber in one cup; almond flour is a gluten-free option that’s higher in fat and protein than many of its counterparts; and coconut flour, another gluten-free stand-in, is another rich source of fiber with 28 grams of fiber in a half-cup.
 
Recipes To Try
Whole Wheat Cinnamon Rolls
Almond Flour Chocolate Cupcakes
Coconut Flour Shortbread Cookies
 
6. Add protein powder
Eating the right amount of protein is a must for our muscles and bones to repair and grow. The macronutrient is also a critical part of the processes that fuel your energy, carry oxygen throughout your body, and make antibodies that fight off infections and illnesses. Falling short on your protein goals? TikTok’s protein fluff just might be your answer (it’s got 263.7 million views after all). What exactly is it? Consider it an easy-to-make dessert or post-workout snack chock-full of protein with your go-to protein powder as the star ingredient. Using a blender or food processor, throw in unsweetened plant-based milk, a handful of ice, a scoop of protein powder, and frozen fruit of your choice, and voila!—thick, creamy protein goodness. There are countless other renditions, so knock yourself out on TikTok. 
For other protein-loaded dessert ideas, add your protein powder to the usual suspects: brownies, ice cream, cookies, pies, you name it. A word to the wise: When selecting a protein powder, look closely at its ingredients—one that’s low in sugar and has zero to minimal added ingredients is *chef’s kiss*.
 
Recipes To Try
Strawberry Protein Fluff Bowl
Chocolate Peanut Butter Protein Fluff
Protein Cheesecake
 

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Staying hydrated is essential for our skin, digestion, hormone balance, sleep quality, mood–you name it. “The body needs to be hydrated in order to function at its best,” explained Bridgitte Mallinson, MS, RDN, a registered dietitian and Founder and CEO of GutPersonal. “This means that our essential systems, such as our circulation, rely on hydration to perform well. When we are not hydrated, we can have symptoms like poor sleep, low energy, brain fog, difficulty concentrating, constipation, headaches, and dizziness.” It’s no wonder #WaterTok is a thing and TikTokers are creating and sharing water “recipes” with syrups and powders to make drinking water more appealing while making hydration look cool AF. Call it extra, but the 360 million views speak for themselves.
Whether we blame our busy lives, forgetfulness, or lack of motivation, we often fall short of our hydration goals. It’s no joke—according to a recent CivicScience poll, almost half (47%) of U.S. adults consume far below the recommended amount. Just how much water should we be drinking, and how can we ensure we’re drinking plenty of water on the reg? Ahead, dietitians spill their best tips for how to stay hydrated. Step 1: Grab your reusable water bottle, and let’s dive in to hydration 101. 
 
How much water should we really be drinking daily? 
It’s a tale as old as time that most of us have ingrained: Drink eight glasses of water per day. It turns out the eight-glasses-a-day age-old myth stems from a 1945 recommendation from the Food and Nutrition Board of the National Research Council that suggested adults consume about 64 ounces of water daily, including from all their foods and beverages, which was misinterpreted as eight cups of water. Translation: That old-school rule is apparently not rooted in science.
Based on new research, our water needs are individualized and depend on factors like age, sex, size, physical activity levels, and the climate that you live in. If you’re looking for a baseline, Mallinson stated that the general rule of thumb is to drink half of your body weight (in pounds) in ounces of water. “For example, if you weigh 140 pounds, you should drink at least 70 ounces of water every day. Most people tend to need more, especially if you struggle with constipation, eat a diet high in processed foods, live in warmer climates, or are physically active.”
Pro tip: Listen to your thirst cues to prevent dehydration and pay attention to your urine color as an indicator of hydration. “Pale yellow urine generally indicates proper hydration, while dark yellow or amber-colored urine may suggest dehydration,” conveyed Taylor Osbaldeston, a registered holistic nutritionist for Durand Health Group. “Aim for lighter-colored urine as a guide for maintaining adequate hydration.” While urine isn’t the sexiest topic, pretty cool how your body is always telling you what it needs, huh?
 

 
Expert-Backed Hacks for Optimal Hydration:
 
1. Always have a reusable water bottle on hand
While this may seem like an obvious hack, Bianca Tamburello, RDN, a registered dietitian for FRESH Communications and Azuluna Foods, expressed that investing in a water bottle that will get you excited and motivate you can make or break your hydration goals. “Should it be insulated, include a straw, or fit in your car’s cup holder? Think about what your perfect water bottle should look like and choose your favorite.” Having water readily available at all times—whether you’re at your desk or out and about—will serve as a gentle nudge to consistently drink up.

2. Plan out your water intake 
Start your morning with a glass of water (yes, before your cup of joe). And if you’re in the mood to up the ante, add some lemon to rev up your digestion (think: get things moving). It doesn’t hurt that the citrus-spiked beverage adds some pizazz to plain ol’ water, not to mention supports glowing skin.
Once you’ve given your body a hydration boost first thing in the morning, set small goals to drink a defined amount of water and schedule regular hydration breaks throughout the day. “Utilize reminders or smartphone apps to establish regular intervals for water consumption, aiming for a goal every hour,” Osbaldeston suggested. “Divide your total water intake target evenly across your waking hours to ensure consistent hydration throughout the day. This approach helps you stay on track and maintain a steady intake of water.” Consider apps like Waterlogged or WaterMinder your accountability partner that can help you set goals, send you friendly reminders, and track your daily intake.

3. Incorporate water-rich foods into your diet
While H2O is the go-to choice for meeting your daily hydration needs, there are foods high in water content that you can also reach for to give you a leg up. Your body typically gets about 20% of the water it needs from the foods you eat throughout the day while the remaining 80% usually comes from drinking. In other words, don’t skimp on that 20%. “The foods highest in water content include cucumber, lettuce, celery, radishes, tomatoes, zucchini, and strawberries,” Mallinson indicated. Throw together a veggie stir-fry or blend up a fruit and veggie smoothie to get in extra hydration. Foods packed with water can’t replace drinking water altogether, but adding them to the mix is a surefire way to give your body vitamins, minerals, and fiber while boosting your daily water intake (talk about a lot of bang for your buck!).

4. Add electrolytes and flavor to your water 
Water alone can’t lead to optimal hydration. The body requires electrolytes to actually absorb the water. “Amplify your hydration with electrolytes,” Mallinson prescribed. “Minerals like sodium, potassium, and magnesium help get hydration into your cells.” Osbaldeston is also a fan of the supplement: “Add electrolytes to your water to replenish essential minerals lost through sweating and aid in maintaining proper hydration levels during physical activity or hot weather.” Instead of guzzling water with sugary additives (looking at you, #WaterTok), add flavor to your water while optimizing hydration with electrolyte packets (just beware of sugary options with a ton of additives), or for a (basically) free version, add a pinch of sea salt to your water.
 

 
5. Habit stack your water consumption
ICYMI, habit stacking is the way to go to create a new, healthy habit. If you want to introduce a new behavior to your routine, “stack” it onto a current task you already do to help you remember to do it, making it a more automatic habit. For example, bundle drinking water with your other to-dos, like drinking a glass while you prep your morning latte or taking a water bottle on your afternoon walk.
Another way to habit stack hydration is to pair a tall glass of water with your meals. “Always be sure to drink a glass of water with your meal,” Tamburello advised. “Drinking water helps slow the pace of eating at a meal and helps with digestion.” Side note: If consuming liquids with your food leaves you feeling bloated or with other unwanted side effects, stick to drinking them before or between meals.
 
6. Romanticize the hydration experience
Let’s be real: Plain water isn’t exactly thrilling, but who says knocking back water has to be boring? Sip flat or sparkling water from a wine glass and add fruit ice cubes to make the experience indulgent, à la Tamburello. Freezing fruit and veggies, like strawberries, citrus slices, and cucumbers, or refreshments, like juice, tea, or coffee, into ice cubes can take your mundane cup of water from womp womp to huzzah! And, if you’re feeling extra, use ice cube trays that come in various shapes, like roses, hearts, or fruits. Since we’re prioritizing drinking more water, we might as well make it fancy.
BTW, you don’t have to be attached to just water—rotate in other hydrating beverages like decaf herbal tea, coconut water, or bone broth. Tamburello recommended bone broth since it hydrates and offers up important electrolytes to replenish calcium, potassium, sodium, and magnesium stores. The point is to make hydration something that you look forward to so you’re able to keep up with the habit.

7. Compensate for your caffeine and alcohol intake
Remember how hydration needs vary from person to person? They can also vary day to day, depending on what else you consume. Some foods and drinks are hydrating (veggies and fruit, decaffeinated tea, etc.) but some are dehydrating. “Both caffeine and alcohol have diuretic properties, which can increase urine production and contribute to fluid loss,” Osbaldeston stated. “If you consume these beverages, consider compensating by increasing your water intake to counteract their potential dehydrating effects.” On days you partake in enjoying alcohol or caffeine, don’t sweat it–just be mindful about getting in some extra hydration. You know the drill: After savoring your Starbucks afternoon pick-me-up, follow it up with a full glass of water to balance it out. 
 

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