7 Recipes To Boost Energy During Your Periods

Written by Deborah Onoja on Tue, 01 August 2023

Key Highlights

  • Periods are a time of low energy levels
  • Energy boosting recipes really help improve period comfort
  • 7 recipes that contain ingredients that boost energy during periods

Low moods. Low energy. Low motivation. Story of our lives during periods, right? With cramps and mood swings, it's hard to keep a track of our health. It also gets harder to pursue healthier choices, especially when it comes to food. The hormonal changes that accompany periods and the time before can take a toll on our energy levels. This is why we need to plan and prepare healthier meals using energy-boosting recipes and keeping in mind superfoods for periods.

In the article below, let's take a look at foods for energy during period; but first let us understand why our energy levels deplete through those few days of the month.

Why does your energy level go down during periods?

Many women experience low moods and energy levels before or during their periods as a symptom of PMS or premenstrual syndrome. This is largely due to the rollercoaster our hormone levels embark upon during this time.

As your period approaches, the hormone estrogen takes a dive, which results in a dip in the levels of serotonin. Low levels of serotonin are said to be responsible for mood and energy changes. Also, excessive bleeding during periods could deplete the iron in our body, as it is a part of the hemoglobin in our blood. This can also cause weakness and fatigue.

With PMS comes the cravings for sugary foods. Indulging these cravings can give you a temporary rush of energy, but it soon fades away leaving you to feel tired. In addition to this, many women may experience disturbed sleep due to period pain and cramps, and this can further hamper their energy levels.

Nutrients that boost energy levels

To combat these low mood and energy levels, our body needs certain nutrients, some of the energy-boosting vitamins and minerals include B vitamins, Vitamin C, Iron, Zinc, and Magnesium. Many minerals assist our cells in converting food into energy by acting as cofactors in the process.

Vitamin C and B vitamins are found in several fruit and vegetables, grains, milk, and dairy foods. Iron and other minerals are found in dark leafy vegetables, dried fruits, nuts, beans, whole grains, meat, etc. and these foods must be included in recipes for your period.

What to eat during periods for energy

With these things in mind about energy and nutrients, let us look at some healthy recipes for your menstrual phase. They are easy to make and delicious too.

1. Avocado Dark Chocolate Mousse

Avocados are rich in Vitamin C and minerals and dark chocolate can enhance oxygen and glucose delivery. This makes the two ingredients extremely useful in boosting energy during periods. Also, who doesn't love mousse?

For the mousse:

  • 1 large ripe Avocado
  • 1 large ripe Avocado
  • ¾ cup of dark chocolate
  • 1 tbsp coconut oil
  • 2-3 tbsp maple/agave syrup
  • ½ tsp vanilla extract

For garnish:

  • ½ cup fresh strawberries/berries of your choice
  • 2-3 tbsp chopped almonds and walnuts
  • 1 tbsp chocolate shavings/ choc-chips (optional)

How to make it?

  • Start by melting your chocolate. Take the chopped chocolate in a bowl and heat it over a water bath. Add the coconut oil and vanilla extract to it.
  • Meanwhile, scoop out the flesh of the ripe avocados and blend it in a blender. Make sure the avocados are not cold.
  • Blend in the melted chocolate mixture with the avocados.
  • Set aside and freeze for approximately 1 hour.
  • Serve with a topping of berries, nuts and chocolate chips.

2. Banana and whole-wheat pancakes

These banana pancakes are a great energy booster to start your day.

What you'll need?

  • 2 ripe bananas
  • 2 eggs
  • 1 tsp vanilla extract
  • 1 cup whole wheat flour
  • 1 cup milk
  • 1 tsp cinnamon
  • Salt to taste

For topping:

  • Maple syrup
  • 3-4 fresh strawberries
  • Almonds or walnuts-optional

How to make it?

  • Mash the bananas with a fork or a potato masher. Add in the milk and mix it well.
  • Add the eggs and whisk well.
  • Add flour, vanilla extract, a pinch of salt and cinnamon powder to the mixture.
  • Mix the ingredients well and minimize lumps. If the batter is too thin or thick, adjust with more flour or milk.
  • Heat a pan on medium flame, and add a scoop of batter to it.
  • Cook well on both sides.
  • Serve with maple syrup, berries and nuts.

3. Spinach and whole-wheat pasta

Spinach is a leafy green rich in iron. This recipe is nutritious and healthy, and yes, tasty.

What you'll need?

  • 1.5 cup whole wheat pasta
  • 1 cup blanched/raw spinach
  • 1 tbsp garlic-chopped
  • 1 tbsp olive oil
  • 1 tbsp fresh cream
  • Grated cheese for topping
  • Salt and pepper to taste
  • 1 tsp oregano seasoning

How to make it?

  • Start with making spinach puree by adding water and spinach in a blender.
  • Cook the pasta in boiling water and add a pinch of salt while it cooks.
  • Drain the pasta and keep it aside once it cooks.
  • In a skillet, heat the oil and add the minced garlic. Add the spinach puree and cook it till the spinach smell goes away. Add the fresh cream, salt and pepper to it.
  • Once it's cooked, add the pasta. Mix the ingredients well. You may add a little water while it cooks.
  • Serve with seasoning and top with grated cheese.

4. Nutty energy poppers

This is a healthy recipe for your sweet cravings, packed with nutritious nuts. So you can add it to your list of energy-boosting recipes.

What you'll need?

  • 1 cup dates
  • 1 tbsp almond butter or peanut butter
  • 1.5 cups rolled oats
  • ½ cup chopped nuts like almonds or walnuts
  • 1 tbsp maple syrup

How to make it?

  • Blend the dates using a food processor. Add the oats (raw/toasted in the oven) along with the nuts.
  • Heat the maple syrup and nut butter in a pan and add the above mixture to it.
  • Mix well till it gives a dough-like consistency
  • Place it in a tray on parchment paper/ butter paper.
  • Flatten or roll the dough as per your choice.
  • Place in the refrigerator for 20-25 minutes allowing it to set.
  • Cut the bars into smaller pieces for convenience

5. Ginger lemon energy drink

This recipe is not just great for your metabolism, but can also ease your digestive symptoms of PMS. What is more, it can serve as a great energy drink during periods.

What you'll need?

  • ½ inch ginger
  • 1 tbsp lemon juice
  • ¼ tsp cardamom powder and turmeric powder each
  • 1 tsp raw sugar to taste
  • 1 cup of hot water

How to make it?

  • Juice the ½ inch ginger root and add lemon juice to it.
  • Add the cardamom powder and turmeric powder to the mixture.
  • Add the sugar (which can be substituted with honey) and hot water to a glass or a mug.

6. Overnight oats

This recipe takes a bit of planning as the oats need to soak overnight. However, the result makes a delicious and filling meal.

What you'll need?

  • 3-4 tbsp rolled oats
  • 1 cup milk
  • 1 tbsp chopped walnuts and almonds
  • 3-4 fresh strawberries
  • ½ ripe banana
  • 1 tsp honey or maple syrup

How to make it?

  • Take a small mason jar or container and place the oats in it.
  • Add the milk such that the oats are completely soaked and fill the jar almost to the brim.
  • Add the honey and chopped fresh fruits(strawberries and cut banana) along with the syrup of your choice
  • You can top it up with nuts like almonds and walnuts.
  • Place the jar in the refrigerator and allow it to soak overnight or at least for 4-5 hours.

7. Kale and Quinoa salad

Don't be deceived by the name, this salad is packed with energy-boosting nutrients to brighten up your day!

What you'll need?

  • ⅓ cup quinoa
  • ⅔ cup water
  • 1 cup kale-chopped
  • 1 tsp garlic-chopped
  • 1 tbsp olive oil or sesame oil

How to make it?

  • Cook the quinoa in boiling water until it is tender.
  • Heat the oil in a pan. Sautee the garlic and kale in the pan until it is cooked.
  • Add salt and pepper to taste.
  • Add the quinoa to this mixture and stir well. Add water to avoid the quinoa salad from sticking to the pan.

Read more: Breakfast Recipes For Good Menstrual health


Hormonal fluctuations usually result in low energy and mood swings during your period. What you need is foods for energy during period to counter this and alleviate period cramps and fatigue. The above energy-boosting recipes contain vitamins and minerals to pack in that extra power and give you that boost of energy you need during your menstrual phase.

To stay happy and healthy during your periods, incorporate one or more of these healthy food recipes for menstrual health into your diet.


Deborah Onoja

Deborah Onoja is a passionate Registered Nutritionist-Dietitian with a Bachelors of Science degree in Nutrition & Dietetics obtained from Federal University of Agriculture, Abeokuta. She qualified as a Registered Dietitian after completing her Dietetic Internship training at the University of Nigeria Teaching Hospital, Enugu where she was exposed to clinical dietetics. She also holds a Masters degree in Clinical Nutrition and Diet Therapy from the University of Ibadan.

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