3 recipes to try the week before your period

If your energy dips, cravings ramp up or you feel more emotional in the week before your period, you’re not imagining it.

As hormone levels shift during the luteal phase of your cycle, your body’s nutritional needs change too.

Women’s health nutritionist Dr Hazel Wallace has developed these meal prep recipes to help support your body during this time. Hazel is an NHS-trained doctor, registered associate nutritionist and author of the bestselling book Not Just A Period, which explores the science behind hormones, menstrual health and nutrition.

Designed to be made in around an hour, these recipes are packed with protein, fibre and healthy fats, alongside key nutrients like iron, magnesium and omega-3s, which can help support energy levels, keep you feeling fuller for longer and nourish your body during the days leading up to your period. Whether you’re looking to curb cravings or simply make healthy eating easier, this meal prep is a great place to start.

HLN TOP TIP: Listen to Dr Hazel’s explanation here.

Smoked Salmon & Spinach Egg Muffin

Makes: 3 muffins

METHOD

Preheat the oven to 180°C fan and grease a baking dish or muffin tin.

Whisk together the eggs and cottage cheese until smooth.

Stir through the spinach, smoked salmon and dill. Season with black pepper.

Bake for 20–25 minutes, or until set and lightly golden.

Leave to cool slightly before slicing into 3 equal portions.

Serve one egg muffin in a toasted wholemeal English muffin with a layer of cream cheese, if using.

Meal prep tip: Store the egg muffins in the fridge for up to 3 days or freeze for up to 3 months. Toast the English muffins fresh before serving.

Macros: 450kcal | 32g protein | 26g carbs | 24g fat | 4g fibre

Crispy Lentil, Kale & Pomegranate Salad

Makes: 3

Lemon Vinaigrette

4 tbsp extra virgin olive oil

Juice of 1 lemon

1 tbsp red wine vinegar

1 tsp Dijon mustard

1 garlic clove, finely grated

Salt and black pepper

METHOD

Preheat the oven to 180°C fan.

Pat the lentils dry thoroughly.

Toss with the olive oil, smoked paprika, garlic powder, cumin, salt and pepper.

Spread onto a lined baking tray and roast for 30 minutes, shaking halfway through, until crispy.

Meanwhile, whisk together all of the dressing ingredients.

Place the kale in a large bowl and massage with about one-third of the dressing for 1–2 minutes until softened.

Add the cucumber, olives, pomegranate, feta, pistachios, parsley and mint (if using).

Fold through the crispy lentils just before serving and drizzle over the remaining dressing.

Meal prep tip: Store the crispy lentils separately to keep them crunchy. The salad and dressing will keep in the fridge for up to 3 days.

Macros: 550kcal | 21g protein | 33g carbs | 39g fat | 11g fibre

Chocolate Tahini Dates

METHOD

Slice each date open and remove the pit.

Fill each date with 1 teaspoon of tahini (or nut butter).

Melt the dark chocolate with the coconut oil, if using.

Dip each stuffed date into the melted chocolate.

Sprinkle with pumpkin seeds.

Freeze for 30 minutes, or until the chocolate has set.

Macros: 110kcal | 2g protein | 14g carbs | 6g fat | 3g fibre (per stuffed date)

Recipe credit: Dr Hazel Wallace\

Disclaimer: These recipes are intended to provide general nutritional inspiration for the week before your period and are not a substitute for personalised medical or dietary advice. Every body and menstrual cycle is different, and while certain nutrients may help support hormone health and wellbeing, there is no one-size-fits-all approach. If you have a medical condition, dietary requirements or concerns about your menstrual health, speak to a registered healthcare professional before making significant changes to your diet.