Menstrual Phase Nutrition
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Days 1–5: Replenish Iron + Comfort During Menses🥗 Non_veg🔥 2100 kcal💪 95g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oats + cocoa + Greek yogurt + berries + dark chocolate | 60g + 5g + 150g + 80g + 10g | 440 | 22 | 60 | 12 |
| Snack | Banana + peanut butter + iron-fortified bar | 1 + 15g + 1 | 360 | 12 | 50 | 14 |
| Lunch | Lean beef + lentils + spinach + lemon (vitamin C for iron) + brown rice | 120g + 80g cooked + 150g + 80g | 480 | 38 | 45 | 14 |
| Snack | Pumpkin seeds + apple + dark chocolate | 20g + 1 + 10g | 240 | 6 | 28 | 14 |
| Dinner | Salmon + sweet potato + Brussels + olive oil | 150g + 200g + 150g + 10g | 460 | 32 | 40 | 18 |
| Evening | Herbal tea + dates + walnuts | 1 cup + 3 + 15g | 180 | 4 | 28 | 8 |
| Total | 2160 | 114 | 251 | 80 |
Iron-rich foods + vitamin C pairing (orange, bell pepper, tomato),Dark chocolate, magnesium-rich nuts/seeds reduce cramps,Anti-inflammatory: omega-3, ginger, turmeric
Why these macros matter
Hitting 95g of protein at 2100 kcal makes this an easy win for days 1–5: replenish iron + comfort during menses. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.