Are you facing the same struggles every month? Studies show that up to 80-90% of women deal with PMS symptoms. That's about 1 in 3 women who report bloating, mood swings, acne, or irregular cycles.

These changes can make daily life uncomfortable. But some recipes can help support your hormones in a gentle way. It's not magic, it's science ;)

Seed cycling is one of these simple habits. It uses seeds like pumpkin, flax, sesame, and sunflower to give your body key nutrients at the right time. These seeds can help your cycle feel steadier and calmer.

In this blog, we will share 3 easy and tasty recipes for every phase of your cycle. You will see how simple it is to add these seeds to smoothies, oats, salads, and snacks. With the right seeds at the right time, your body can feel more balanced each month.

What Is Seed Cycling?

Seed cycling means eating certain seeds during different parts of your cycle to support hormones. It has two main steps.

• In the first half of your cycle (menstrual + follicular), you eat pumpkin and flax seeds. These help support estrogen in a natural way.
• In the second half of your cycle (ovulatory + luteal), you switch to sesame and sunflower seeds. These help support progesterone and calm PMS symptoms.

The seeds work best when they are freshly ground. Ground seeds are easier for your body to digest, so you get more nutrients.

These recipes will help you enjoy seed cycling in a fun and simple way. You can sprinkle seeds on food you already love.

 

3 Easy Seed Cycling Recipes

Recipe 1 | Follicular Phase Creamy Flax Pumpkin Smoothie

This smoothie is made for the first half of your cycle. It contains flax and pumpkin seeds with simple fruits. This can give your body gentle support when estrogen starts to rise. The drink is creamy, light, and easy to digest. It works well for busy mornings and helps you get your seeds without extra cooking.

7 Ingredients

• 1 tablespoon ground flax seeds
• 1 tablespoon ground pumpkin seeds
• 1 ripe banana
• 1 cup spinach
• 1 cup oat or almond milk
• 1 teaspoon honey
• 2 to 3 ice cubes

How to Make It

1. Place the flax seeds and pumpkin seeds in a blender.
2. Add the banana, spinach, and milk.
3. Add honey and ice cubes.
4. Blend until the drink looks smooth and creamy.
5. Pour into a glass and drink fresh.

Benefits

Flax seeds give lignans, which may help balance estrogen levels in the follicular phase. Pumpkin seeds add zinc and magnesium, which support healthy ovulation and lower cramps. The banana gives quick energy, and spinach adds iron and folate. Together, this smoothie helps your body prepare for a healthy ovulation in a natural way.

When to Eat

Drink this in the morning during Day 1 to ovulation. It can be breakfast or a mid-morning snack.

Recipe 2 | Luteal Phase Sesame Sunflower Energy Bites

These small bites are great for the second half of your cycle. They give steady energy, help control sweet cravings, and support progesterone. They are soft, chewy, and easy to carry. You only need a few minutes to prepare a whole week’s snacks.

6 Ingredients

• 1 cup ground sesame seeds
• 1 cup ground sunflower seeds
• 1 cup soft dates
• 1/2 cup peanut butter or almond butter
• 1 tablespoon cocoa powder
• 1 teaspoon cinnamon

How to Make It

1. Grind the sesame and sunflower seeds until fine.
2. Add the dates to a blender or food processor and mix until sticky.
3. Add the nut butter, cocoa powder, and cinnamon.
4. Mix everything together until it forms a soft dough.
5. Roll small balls with your hands.
6. Chill in the fridge for one hour before eating.

Benefits

Sesame seeds give lignans that may help keep estrogen at a healthy level in the luteal phase. Sunflower seeds give vitamin E and selenium, which support progesterone and help with mood balance. Dates give natural sweetness and fiber to help digestion. Cinnamon helps reduce inflammation. These bites may help reduce PMS, bloating, and sugar cravings.

When to Eat

Eat 1 to 2 bites a day after ovulation to the first day of your next period. They work well as an evening snack.

Recipe 3 | Follicular Phase Flax Pumpkin Oatmeal Bowl

This warm bowl is perfect if you like a cozy breakfast. It fuels your body with slow carbs, healthy fats, and plant fiber. The mix of oats with flax and pumpkin seeds helps keep blood sugar steady and supports hormone balance during the follicular phase.

8 Ingredients

• 1/2 cup rolled oats
• 1 tablespoon ground flax seeds
• 1 tablespoon ground pumpkin seeds
• 1 cup water or milk
• 1/2 apple, chopped
• 1 teaspoon chia seeds (optional)
• 1 teaspoon honey or maple syrup
• A pinch of cinnamon

How to Make It

1. Place the oats and water (or milk) in a small pot.
2. Cook on low heat for 3 to 4 minutes.
3. Add the chopped apple and cinnamon.
4. Stir in the flax seeds and pumpkin seeds.
5. Cook for one more minute until thick.
6. Serve warm and add honey on top.

Benefits

Flax seeds may help support healthy estrogen. Pumpkin seeds give magnesium, which helps relax muscles and may reduce period cramps. Oats support gut health, which is important for clearing extra hormones. Apples add fiber to support digestion, and cinnamon supports steady blood sugar. This mix helps prepare the body for a strong follicular phase.

When to Eat

Enjoy this bowl for breakfast anytime from Day 1 to ovulation. It keeps you full for a long time and supports stable energy.

 

Oh yes, you may need the Seed Kit to make the best recipe. You can learn more here

Final Thoughts

Seed cycling is a small habit, but it can bring steady change over time. These recipes make it easy to add seeds to your day without stress. Each recipe supports a different part of your cycle, gives your body helpful nutrients, and fits into a simple routine. You can pick the one you like most or try all three.

Your hormones need time to adjust, so be patient with your body. Most women start to feel small changes after two or three cycles.

Keep your seeds fresh, stay consistent, and listen to how your body responds. If you mix these recipes with good sleep, clean food, and regular movement, the results can be even better.

With these 3 easy recipes, you can inherently support your hormones and make your cycle feel smoother every month.