If you are someone who has been trying to live a cycle-synching lifestyle, you probably find yourself wondering what to eat during the follicular phase. The follicular phase, which kicks off right after your period ends, is a time when your body is gearing up for ovulation. Estrogen levels begin to rise, and your energy naturally increases. This is the perfect phase to fuel your body with nutrient-dense foods that support brain function, hormone balance, and overall well-being. Enter: this simple, delicious sheet-pan meal that delivers healthy fats, fiber, and vitamins to keep you feeling your best.
The Meal: Salmon with Roasted Potatoes & French Beans
Ingredients:
2 wild-caught salmon fillets
2 cups fresh French beans, trimmed
3-4 medium potatoes, peeled and chopped
Extra virgin olive oil
Sea salt & freshly ground black pepper
Grass-fed butter
Crème fraîche (for serving)
Fresh lemon wedges (for serving)
Instructions:
1. Preheat & Prep:
Preheat your oven to 400°F (200°C). Line a sheet pan with parchment paper for easy cleanup.
2. Par-Boil the Potatoes:
Place the chopped potatoes in a pot of salted water and bring to a boil. Cook until just tender, about 7-10 minutes. Drain the water, place the lid on the pot, and give it a good shake. This step breaks the potato edges, giving you the perfect crispy texture later.
3. Assemble the Sheet Pan:
Spread the par-boiled potatoes, salmon fillets, and French beans on the sheet pan. Drizzle everything generously with olive oil, then sprinkle with salt and pepper.
4. Roast to Perfection:
Bake in the oven for 10-15 minutes, depending on the thickness of your salmon. The salmon should flake easily with a fork, the beans should be tender with a slight char, and the potatoes should be golden and crispy.
5. The Finishing Touch:
In the last 5 minutes of baking, add a small pat of grass-fed butter to each component of the meal. This adds richness and enhances the flavor while delivering nourishing fats for your hormones.
6. Serve & Savor:
Plate everything together, top with a dollop of crème fraîche, and squeeze a bit of fresh lemon juice over the dish.
Why This Meal Works for Your Follicular Phase
Salmon: Rich in omega-3 fatty acids, salmon supports brain health and hormone production. Wild-caught varieties contain higher levels of these essential fats.
French Beans: Packed with fiber, vitamins, and minerals, these green gems support digestive health and provide a gentle source of carbs.
Potatoes: A grounding, satisfying carbohydrate that fuels your rising energy levels.
Olive Oil & Grass-Fed Butter: Healthy fats are crucial during this phase for cellular function, hormone synthesis, and brain power.
Crème Fraîche & Lemon: These finishing touches not only add flavor but also aid digestion and enhance nutrient absorption.
Eat with Intention: This meal is more than just food; it’s a way to honor the natural ebb and flow of your body. As you move through your follicular phase, embrace meals like this one—nourishing, flavorful, and perfectly aligned with your body’s needs. Happy cooking and happy cycling!
