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LutealFriend

Nourish your bodythrough every phase

Discover meal plans designed around your menstrual cycle. The right foods at the right time to ease symptoms, boost energy, and help you feel your absolute best.

Cycle Phases

300+

Unique Recipes

Key Nutrients

100%

Evidence-based

Your Cycle, Your Nutrition

Each phase of your cycle has unique nutritional needs. Discover what to eat and why.

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Menstrual

Days 1–5

Your body is shedding the uterine lining. Energy is lowest — honour rest and gentle nourishment.

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Follicular

Days 6–13

Oestrogen rises and energy returns. Your body is ready for fresh, vibrant, lighter foods.

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☀️

Ovulatory

Days 14–16

Peak energy and confidence! Support your body with anti-inflammatory, fibre-rich foods to help metabolise oestrogen.

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Luteal

Days 17–28

Progesterone rises, metabolism speeds up, and PMS may appear. Focus on complex carbs and calming foods.

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How It Works

Simple steps to sync your nutrition with your cycle.

Step 1

Know Your Phase

Identify which phase of your cycle you're in — menstrual, follicular, ovulatory, or luteal.

Step 2

Eat for Your Body

Follow tailored meal plans with the right nutrients to support your hormones and energy levels.

Step 3

Feel the Difference

Experience reduced symptoms, more stable energy, better moods, and overall vitality.

✨ 100% Free Tools

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.

First day of last period

Average cycle length (days)

🌙 Want personalised meal plans for your phase?

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Menstrual Cycle Phase Calculator

Discover whether you're in your menstrual, follicular, ovulatory, or luteal phase based on your cycle start date.

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Free Ovulation Calculator

Find your fertile window and estimated ovulation day based on your average cycle length.

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Next Period Predictor

Predict the date of your next period and count down how many days you have left in your current cycle.