Your Cycle, Your Nutrition
Each phase of your cycle has unique nutritional needs. Discover what to eat and why.
How It Works
Simple steps to sync your nutrition with your cycle.
Know Your Phase
Identify which phase of your cycle you're in — menstrual, follicular, ovulatory, or luteal.
Eat for Your Body
Follow tailored meal plans with the right nutrients to support your hormones and energy levels.
Feel the Difference
Experience reduced symptoms, more stable energy, better moods, and overall vitality.
Free Menstrual Cycle Calculators
Instantly find your current cycle phase, calculate your fertile window, or predict when your next period is due — no sign-up needed.
🌙 Want personalised meal plans for your phase?
Try LutealFriend Free →Menstrual Cycle Phase Calculator
Discover whether you're in your menstrual, follicular, ovulatory, or luteal phase based on your cycle start date.
Free Ovulation Calculator
Find your fertile window and estimated ovulation day based on your average cycle length.
Next Period Predictor
Predict the date of your next period and count down how many days you have left in your current cycle.
Read up on your cycle
Practical, science-backed guides to help you understand your body and eat well all month long.
What to Eat to Increase Period Flow 🩸
Foods that build blood, boost circulation, and help your period flow with ease.
Best Foods for Period Cramps 🍽️
Soothe cramps with the right nutrients on your plate.
8 Luteal Phase Recipes That Actually Help 🍂
Mood-boosting meals to ease PMS, cravings, and fatigue.
What Is Cycle Syncing? 🌸
Working with your hormones instead of against them.
Sleep & Your Cycle 😴
How your hormones affect sleep quality across every phase.
Your Hormones Aren't the Enemy 🌸
Learn to work with your hormones instead of fighting them.
Get personalised cycle meal plans, every day
Join LutealFriend for phase-by-phase nutrition, daily guidance, and recipes that work with your hormones.
Subscribe