Meal Prep Salad for Each Phase of Your Cycle

Set yourself up for success by prepping 1 - 3 of these for lunch for the week.

Simple + balanced for the perfect grab + go meal that you don’t have to think twice about or wonder “what am I going to have today?” Top with seeds to support each phase of your cycle.

Tangy, crunchy, crispy, creamy, + so easy!

Menstrual + Follicular: Pumpkin Seeds + Ground Flax

Menstrual + Follicular: Pumpkin Seeds + Ground Flax

Ovulation + Luteal: Sunflower Seeds + Tahini

Ovulation + Luteal: Sunflower Seeds + Tahini


Make this recipe? Tag @composednutrition + hashtag #composednutrition


5 minutes | 2 toasts


  • 1 cup Kale (or Meal Prep Kale Salad)

  • 1/2 cup Quinoa

  • 1/2 Persian Cucumber (sliced)

  • 1/4 Avocado (large or 1/2 small)

  • 2 Hard Boiled Eggs

  • 2 tbsps Sauerkraut (optional - for probiotics)

Menstrual + Follicular:

  • 1 tbsp Pumpkin Seeds

  • 1 tbsp Ground Flax Seed

Ovulation + Luteal:

  • 1 tbsp Sunflower Seeds

  • 1 Tbsp Tahini


  1. Assemble all ingredients in an airtight container + store in the fridge for up to 5 days.

  2. Enjoy!

Did you know I have a pantry guide? Download your Composed Kitchen: Stocked Pantry Guide to have all the staples on hand that I use most often in my recipes! 

Krista is a Chicago-based registered dietitian nutritionist, certified health coach, and certified personal trainer offering virtual nutrition coaching using a functional and integrative approach to help you feel vibrant, balanced, and confident. Looking to get your body + brain back?