Follicular Phase (Pre-Ovulatory) Balancing Smoothie

I have a great smoothie for you to add into your day when you are in the follicular (pre-ovulatory) phase of your menstrual cycle….Start your day off with this follicular hormone balancing smoothie OR add into your day as a snack.

During your follicular phase, oestrogen begins to increase, alongside LH and FSH, as the body prepares for ovulation. With the rise in hormones comes a boost in energy and you may even notice an increase in mental clarity and creativity. Oestrogen is an anabolic hormone (meaning it helps things grow, like our endometrial lining), so we are at our strongest (physically) during this phase.

Food Goals:

  • You may experience a drop in appetite as your brain shifts to focusing on your upcoming fertility window.
  • This is the time to fill your plate with protein and lots of veggies, with a daily serving of berries and fermented foods.
  • Protein and cruciferous veggies (broccoli, cauliflower, Brussel sprouts, cabbage) are important during this time as they support detoxification of oestrogen.
  • Foods high in vitamin E such as sweet potato, extra virgin olive oil, green leafy veg, and nuts and seeds nourish growing follicles.
  • We are also more insulin sensitive, so our bodies can tolerate more carbs and calories, particularly if you’re increasing your strength training.

Follicular Phase (Pre-Ovulatory) Balancing Smoothie



Prep time




  • Essential Nutrients in this Follicular Smoothie
  • Protein (2 Tbsp Mitchell’s Bone Broth Protein Powder)

  • Blood Sugar Balancer (1/2 tsp Cinnamon)

  • Vitamin B6 & Fibre (1 Banana)

  • Antioxidants (1/2 cup organic berries)

  • Phytoestrogens (1 Tbsp Ground flaxseeds)

  • Vitamin E (Small handful of mixed nuts and almond milk to top up)

  • Adaptogen (1 Tbsp Maca Powder)

  • Sulforaphane (1 handful of Green leafy vegetables)


  • Place all ingredients in a blender or NutriBullet and blend until smooth.

Recipe Video

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