NourishUs – Cycle Nutrition
Recipes by Cycle Phase
Only for iPhone
Free · Designed for iPhone. Not verified for macOS.
iPhone
Nourish your body and mind with recipes synced to your cycle phase. Support every phase, reduce PMS, track ovulation, and discover hormone-friendly meals.
Our goal is to fill a gap in menstrual wellness by helping users reduce PMS symptoms and enjoy happier, healthier periods by what they put into their bodies. We’re thrilled to launch NourishUs, as an empowering tool that is accessible to everyone who menstruates, as well as anyone supporting someone who does. We’re always eager to improve NourishUs and make it the best it can be. We welcome your ideas and feedback, and we’d love to hear about your experience!
The supplement industry is a billion-dollar machine. While some supplements help, they often distract from the root of nourishing ourselves through food. Harvard Health notes that vitamins and minerals are most potent when they come from whole foods, which also offer antioxidants, flavonoids, and other nutrients supplements lack. Plus, food not only tastes better but is often a more affordable and balanced way to meet your nutritional needs.
What to eat during Menstrual Phase:
• During this phase, the body sheds the uterine lining, resulting in menstrual bleeding. Typically lasts 3-8 days. Iron-rich foods like lean meats, beans, lentils, tofu, spinach, and fortified cereals help replenish iron lost during menstruation, preventing anemia and fatigue.
What to eat during Follicular Phase:
• The body prepares for ovulation by developing and maturing an egg. Usually spans 11-27 days. Consume foods rich in omega-3 fatty acids, like salmon, chia seeds, and walnuts, to promote healthy follicle development and reduce inflammation.
What to eat during Ovulation Phase (aka your Fertile Window):
• A mature egg is released from the ovary during this window, when pregnancy is most likely to occur. Lasts up to 5 days. Eat lean proteins, whole grains, and antioxidant-rich fruits and vegetables (like berries and leafy greens) to provide energy and support egg release.
What to eat during the Luteal Phase:
• The body prepares for possible pregnancy, and if fertilization doesn't occur, the cycle begins anew. Typically lasts 10-16 days. Choose nourishing options like soups, stews, root vegetables, and herbal teas to support comfort and digestion as the body prepares for a new cycle.
NourishUs Features:
• Use filters to find recipes by cycle phase, ingredients, or dietary restrictions ie: (Gluten Free, Nut Free, Dairy Free, Pescatarian, Vegetarian).
• 400+ cycle based recipes included with prep time, cook time, and macros (Protein, Fat, Carbs). We do not include Calories because this is not a weight loss app but a focus on nourishment.
• Siri App Intents such as “Log Period in Nourish Us” and “Show Recipes in NourishUs”.
• Free cycle tracking and affordable ad-free recipes.
• Secure Cycle Data by integrating with Apple Health. We do not store any of your cycle data, it never leaves your device.
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Please note: NourishUs should not be used as a method of birth control or to facilitate conception. This app intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
View our Privacy Policy at https://nourishus.app/privacy-policy
View Terms of Service at https://www.apple.com/legal/internet-services/itunes/dev/stdeula
We've been cooking up some exciting updates just for you!
Ingredient List per Cycle Phase
• We heard your feedback and now you can see the top 10 nourishing ingredients recommended for each cycle phase. When you tap the ingredient it takes you to the recipes filtered to that ingredient!
Eating based on your PMS Symptom
• Are you loving our new-in app chat assistant? Well now you can match a common PMS symptom to help alleviate that symptom with one of our yummy and healthy recipes! Try our keywords like fatigue, bloating, cramps, mood swings, headache, etc!
We'd love to hear what you think. Leave a review or reach out. Your feedback helps us grow!
The developer, NourishUs, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Linked to You
The following data may be collected and linked to your identity:
- Contact Info
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
- Health & Fitness
- Identifiers
- Usage Data
- Diagnostics
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Puerto Productions LLC
- Size
- 24.8 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 18.0 or later.
- iPhone
Requires iOS 18.0 or later. - Mac
Requires macOS 15.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 2.0 or later.
- iPhone
- Languages
- English
- Age Rating
16+
- 16+
- Frequent
Medical Treatment information
Contains
Health or Wellness Topics
- Copyright
- © 2025 NourishUs