Breakfast Recipes For Good Menstrual health

Written by Rama Manikumar on Wed, 16 November 2022


It is said that breakfast is the most important meal of the day. Considering that our body is in a state of fast since its last meal, it does deserve a healthy and nutritious breakfast in the morning! Especially during period days, when a woman's body is constantly losing blood and fluids, eating a suitable breakfast for periods is extremely important.

Some ingredients can be very useful while menstruating. Making a healthy breakfast to eat on your period with these ingredients can be beneficial for maintaining good energy levels throughout the day in evading the horrors of PMS.

Here are some breakfast recipes to have when you are menstruating!

1. Fish omelette

Omelette is an easy and preferred breakfast option across the globe. We can increase the nutritional value of this dish by adding ingredients of our choice like fish, mushrooms, cheese, etc.

Rich in omega-3 fats and proteins fish and eggs are perfect for easing our menstrual pain and making us feel satiated for longer hours. Here's how to make a fish omelette.


  • Fatty fish of your choice (boiled and shredded)
  • 2 whole eggs
  • Dash of milk
  • 1 tsp butter
  • 1 small onion
  • Salt
  • Pepper
  • ½ tsp garlic powder
  • Dill
  • Feta cheese


  • To make a fish omelet, in a bowl beat 2 eggs, sliced onion, a dash of milk, salt, pepper, garlic powder, and dill until combined and fluffy.
  • Place a pan on medium heat and add the butter. Add the omelet mixture to the pan.
  • Add the boiled and shredded fish and feta cheese and let the omelet cook.
  • Garnish with some dill and serve!

Enjoy this healthy and hearty breakfast omelet while it's still fresh and hot.

2. Dark chocolate oatmeal with berries and seeds

Healthy recipes with oats and oatmeal is a tasty, healthy, and fibrous breakfast option that is great for the gut. Oatmeal topped with fresh fruits and crunchy seeds can brighten up your morning. Fibrous foods like oatmeal and fruits help gut microbiota in fighting problems like bloating, diarrhea and constipation during periods.

Seeds, on the other hand, are packed with omega-3 fats and dark chocolate with magnesium that can help with period cramps.


  • ½ cup oats
  • 1 cup milk (you can also try ½ cup water and ½ cup milk)
  • Dark cocoa powder
  • Fresh berries- raspberries/strawberries/blueberries (as per your choice)
  • Seeds- Flaxseeds/pumpkin seeds/chia seeds/hemp seeds (as per your choice)


  • In a bowl add the oats, milk, and cocoa powder and microwave on a high setting for 2 minutes. If you're using a gas cook on medium heat until the oats are soft and the consistency is sticky.
  • Mix well and serve in a bowl.
  • Top this with fresh berries and crunchy seeds. Serve fresh!

Enjoy this nutritious goodness first thing in the morning as a wholesome option for breakfast during periods.

3. Chicken and cheese crepes

Chicken is a great source of protein that your body needs during menses. The cheese in this recipe is a healthy way of gaining calcium and probiotic dairy fiber. These breakfast crepes are packed with whole foods that can kickstart your day and keep you satiated for longer hours.

Here's what you will need to make this recipe.


  • 1 cup whole wheat pastry flour
  • 2 large eggs
  • 1 Tbsp sugar
  • ¼ tsp salt
  • 1 cup unsweetened almond milk
  • ½ cup water
  • ½ Tbsp Fresh lemon juice
  • 2 tsp melted coconut oil
  • Chicken (boiled and cubed)
  • Cheese (grated)


  • To make the crepe batter, blend the wheat flour, eggs, sugar, salt, almond milk, water, coconut oil, and lemon juice, and let the batter rest overnight or at least for 2 hours.
  • To make the crepe, Place a pan over medium heat and grease it slightly with some coconut oil. Add the mixture to the pan and spread it evenly.
  • Once the top side is cooked add the boiled chicken, cheese, and the seasoning of your choice.
  • Fold the crepe, take it out of the pan and serve while it is hot.

Add these delicious and healthy crepes to your breakfast menu to adequately take care of your period cravings.

4. Multigrain nut butter sandwiches

Nut butter is an excellent source of protein, fiber, and healthy fats. They are brimming with magnesium, vitamin B6, vitamin E, and omega-3 fats that can fight inflammation in the body and reduce menstrual pain. Here's how to make these sandwiches.


  • Multigrain bread
  • Nut butter of your choice (peanut, almond, cashew, walnut, etc)
  • Butter


  • Take two slices of any whole grain or multi-grain bread.
  • Spread a tablespoon of nut butter of your choice onto the bread slices.
  • Place a pan over medium heat, add some butter to the pan. Place the sandwich on the pan and grill on both sides until golden brown.

Serve this nut butter sandwich for breakfast while it's still nice and warm!

5. Spinach ragi pancakes

Spinach is a master ingredient that should not be skipped during periods. It is rich in iron, folate, potassium, magnesium, vitamin A, E, C, K, B12, and fiber. Eating spinach can help in regaining the lost iron during menstruating. Here's how to make these spinach pancakes.


  • In a blender, add spinach, egg, buttermilk, egg oil, sugar, and salt and blend until evenly combined.
  • Add the ragi flour, baking powder, and baking soda to this mixture and combine well.
  • Place a pan over medium heat, grease it slightly and add a tablespoon of batter to the hot pan.
  • Cook for 2 minutes and flip. Cook for another 2 minutes.
  • Take it off the heat and serve with cut avocados, beans, fried eggs, or just by themselves!

Enjoy this wholesome recipe for breakfast.

6. Beverages

Without beverage of some kind, breakfast can be a little incomplete.

Here are some healthy beverages you can make part of your breakfast during period days:

  • Ginger tea
  • Chamomile tea
  • Sugar-free hot chocolate
  • Green tea
  • Peppermint tea

Do try these recipes and pair them with some healthy beverages for a complete nutritious healthy breakfast for diet combo! Pay attention to your nutrition during your period days, and don't forget to say yes to breakfast and have a healthy menstrual cycle!


Rama Manikumar

Rama is a nutritionist and a lifestyle consultant. Having worked in the health industry for more than 20 years, her expertise in health and well-being brings a fresh and healthy approach to everyday habits- food and lifestyle. She walks the talk and delivers excellent quality nutrition, and helps develop habits that peak health & Well- being. Rama Holds a Batchelor’s degree in Biology; Extended/Specialized degree in Nutrition & Dietetics (Pennsylvania State Univ. USA).

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  1. Fujiwara T, et al. Skipping breakfast adversely affects menstrual disorders in young college students. Int J Food Sci Nutr. 2009;60 Suppl 6:23-31.