NourishUs – Cycle Nutrition
Recipes by Cycle Phase
Only for iPhone
Free · Designed for iPhone
iPhone
For anyone who menstruates, get 400+ healthy recipes tailored to your cycle and preferences. Support each phase, reduce PMS, and feel nourished through every stage.
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.
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Improvements to UI and performance
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- Contact Info
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The following data may be collected but it is not linked to your identity:
- Health & Fitness
- Identifiers
- Usage Data
- Diagnostics
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Information
- Seller
- Puerto Productions LLC
- Size
- 24.5 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.
- Languages
- English
- Age Rating
16+
- 16+
- Frequent
Medical Treatment information
Contains
Health or Wellness Topics
- Copyright
- © 2025 NourishUs