Korean Meals for Cycle Syncing: Menstrual Phase (Breakfast & Lunch)

Welcome to episode 2 of cycle syncing with Korean food!

If you’re looking for the best Korean breakfast and lunch ideas for menstrual phase, I’ve compiled a few thoughtfully crafted, balanced recipes to maximize nutritional health and energy during one of the most important days of the the month.

The best part about cycle syncing is that it doesn’t have to be complicated. By choosing the right foods earlier in the day, you can support sustained energy, reduce cramps, and nourish your body with traditional Korean ingredients. To recap some of my key lessons learned so far for supporting my holistic health during the menstrual phase:

1. Avoid cold food or drinks. Korean women have trusted this for centuries. Warm, easy-to-digest meals keep blood flowing, ease cramps, and support circulation (I pair this with a heat pack for extra comfort).
2. Prioritize complex carbs like brown rice, oats, sweet potatoes, and carrots. They stabilize energy and keep you nourished. Fasting is not recommended in this phase.
3. Add healthy fats rich in omega-3s like sesame seeds, avocado, flaxseed, and fish to fight inflammation and balance hormones.
4. Load up on leafy greens like spinach and kale. They’re packed with iron, magnesium, calcium, and vitamin K—nutrients your body craves during menstruation.
5. Eat seaweed. A Korean staple, seaweed is mineral-rich (iodine, calcium, iron) and helps support hormonal balance.
6. Don’t skip protein. Meat, beans, and seeds replenish iron levels lost through period blood.

This is a great starting point if you want to eat more intuitively with your cycle while also drawing on the wisdom of traditional Korean food culture. Without further ado, here are all of the breakfast and lunch recipes for Cycle Syncing 101: Menstrual Phase!

1. Kabocha squash porridge

Nutty, sweet, savory with chewy “mochi” rice cakes! Only four ingredients, topped with healthy flaxseed and pine nuts, this porridge is the perfect breakfast for your menstrual phase. Comforting, easy to digest, and packed with vitamin A and C! Recipe is already up on fruitandsup.co.

2. Korean sesame dressing

This simple sesame salad dressing is the perfect way to eat more greens which is critical during menstrual phase. Just toss all the ingredients into a jar (I like reusing empty jam or mustard jars), give it a good shake, and you’ll have a nutty, savory-sweet dressing to sauce up your favorite vegetables, while also giving a boost of healthy fats and minerals from sesame seeds! Make on Sunday and enjoy throughout the week.

To make Korean sesame dressing (about 6-8 servings), combine 1/2 cup olive oil, 1/2 cup rice vinegar (or apple cider vinegar), 1/2 cup sesame oil, 3-4 TBSP honey (or sugar), 2 TBSP soy sauce, and a big pinch of salt in a jar. Close the lid, shake well until emulsified and taste to adjust, adding a little more soy sauce or sesame or honey to your liking. When you’re pleased with it, drizzle over greens, cold noodles, blanched vegetables, or even roasted root veggies for a quick, delicious boost. Store in the fridge and enjoy all week long!

3. Goguma oat rice

If you crave sweets like dark chocolate or baked goods like I do during my menstrual phase, it can be helpful to know that the fluctuating hormones may be to blame. The good news is that these cravings can be staved off by consuming healthy complex carbs — and this blend of brown rice with oats and Korean sweet potato (aka goguma “고구마”) is one of my favorite nourishing bases for cycle syncing during menstrual phase. The brown rice and rolled oats deliver steady energy and fiber, while sweet potatoes add natural sweetness and complex carbs that help fight fatigue and satisfy that hormone-driven sweet tooth! Warm, hearty, and easy to digest, this goguma rice is comfort food that also nourishes in all the best ways.

To make this goguma oat rice, rinse your brown rice until the water runs clear. Add to the rice cooker with ½ cup rolled oats and 1 medium sweet potato (peeled and cubed). Pour in fresh water until the potatoes are barely covered, close the lid, and cook as usual. Fluff with a rice paddle and enjoy as a base with soup, and other Korean side dishes!

Variations: Swap the sweet potato for regular sweet potato or kabocha squash for a similar naturally sweet, nutrient-rich base. You can also add millet, barley, or quinoa to the mix for extra texture and minerals!

4. Miij’s kimchi stew

Kimchi jjigae (김치찌개) is a classic Korean stew that’s spicy, tangy, and packed with flavor. Made with well-fermented kimchi, tofu, and optional pork or seafood, this hearty stew is rich in probiotics and nutrients, making it both comforting and nourishing—perfect during the menstrual phase when warm, easy-to-digest meals support circulation and ease cramps. It’s quick to prepare, requires just a few staple ingredients, and pairs perfectly with my goguma oat rice for a complete meal! Full recipe is available on fruitandsup.co!