BY LAUREN CHAMBERS

Ovulation is often considered the most vital part of your cycle.

The hormonal shifts it triggers and the quality of the egg released lay the foundation for the phases that follow, mitigating uncomfortable symptoms and empowering you to feel your best the rest of the month.

Right before ovulation, peaking estrogen levels prompt your pituitary gland to release luteinizing hormone (LH), causing the dominant follicle to rupture and release an egg into the fallopian tube. The egg remains viable for roughly 12 to 24 hours. Ovulation typically occurs between days 12 and 17 of your cycle, though the exact timing varies from woman to woman.

While the ovulatory phase is short, you’ll feel the hormonal effects in the days leading up to and following it, which is great news for most women.

A majority report looking and feeling their most attractive during this phase. Surging estrogen and testosterone help you feel like yourself, with a rise in energy, mood, magnetism, confidence, creativity, and communication skills, inclining you to get out, connect, see, and be seen. It’s peak summer vibes.

Your libido is running high, naturally getting you in the mood during your fertile window.

While this phase brings an abundance of fun and fabulous characteristics, it’s especially important to keep those peaking estrogen levels in check. An excess can lead to pain during ovulation, as well as many of the symptoms we often dread in the phases that follow, including PMS, heavy periods, weight gain, mood swings, and cramping.

Consuming specific macro- and micronutrients during your ovulatory phase supports these cyclical hormonal fluctuations and helps your body keep surging estrogen levels in check.

A note on the recipe tags:
GF = gluten-free
DF = dairy-free
V = vegetarian
S = staple
BF = budget-friendly

Whipped Ricotta Toast + Figs, Pistachios, and Honey

(GF, V)

PREP: 5 minutes
COOK: 5 minutes
SERVES: 4 (makes about 2 cups whipped ricotta)

During my pregnancy with my third baby girl, Frankie, I had terrible first-trimester nausea. I wanted to feel better, I needed more protein, but the mere thought of meat was just too much.

So I started experimenting with toppings on my daily toast and discovered that whipping ricotta cheese transforms it into the creamiest, silky-smooth spread. It also happens to be loaded with protein (28 grams per cup) plus minerals like selenium and calcium that optimize thyroid function and protect against oxidative stress.

I especially love this combo during my ovulatory phase for its juicy, decadent flavor, fertility-boosting nutrient profile, and overall feminine vibe. I’ve included both savory and sweet options; I lean toward the honey ricotta for this fig-centric toast.

Ingredients

Whipped Ricotta Cheese

1 (15-ounce) container (about 2 cups) whole-milk ricotta cheese
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon sea salt
2 tablespoons raw honey (to make sweet) or 1 small garlic clove, minced (to make savory), optional

Toast

2 pieces gluten-free sourdough bread, lightly toasted
1/2 cup ripe figs (or another fruit like apricot, peach, etc.), thinly sliced
2 tablespoons torn fresh basil or mint
2 tablespoons pistachios, roughly chopped
1 to 2 tablespoons raw honey
Handful of dark berries or cherries (optional)
Sprinkle of flaky sea salt

Instructions

1. For the whipped ricotta cheese: Combine all the ricotta ingredients in a food processor and mix until creamy and mostly smooth.

2. Spread 2 to 4 tablespoons whipped ricotta on each slice of toasted bread. Top with the figs, basil or mint, pistachios, honey, and optional berries, and sprinkle with salt. Enjoy immediately.

Note: The whipped ricotta cheese yields a large portion (about 2 cups, or 4 servings), so you can store the rest in an airtight container in the fridge for up to 5 days. Use as a topping for toast, pancakes, bowls, etc., or as a high-protein dip for fruits or veggies.

Ovulatory Phase Benefits: Supports vascular health, rich in probiotics, high in glutathione and antioxidants.

High-Protein Broccoli-Cheddar Breakfast Casserole

(GF, V, S)

PREP: 10 minutes
COOK: 35 minutes
SERVES: 4–6

This protein-packed savory breakfast can be prepped ahead and feeds a crowd.

Blending cottage cheese with eggs not only lends a fluffy texture but adds a whopping 30 grams of protein and boosts minerals like selenium, which support glutathione production.

I prefer adding ground sausage for more protein and flavor, but you can leave it out for a vegetarian option.

This breakfast keeps me energized and on my A-game, especially helpful during my ovulatory phase when I tend to be in go-go-go mode.

Ingredients

1 head organic broccoli, chopped into small florets
Avocado oil or spray
2 cloves garlic, minced
Sea salt and black pepper
1 pound organic ground breakfast sausage or chorizo (optional)
10 large pasture-raised eggs
1 cup organic full-fat cottage cheese
1 teaspoon garlic powder
1/4 cup diced chives
1 cup shredded raw organic cheddar cheese

Instructions

1. Preheat the oven to 400°F. Place the broccoli in a 9-by-13-inch baking pan or casserole dish and generously coat or spray with avocado oil. Mix in the garlic and sprinkle with salt and pepper. Roast for 10 minutes, until the broccoli is cooked through. Set aside. Immediately reduce the oven temperature to 350°F.

2. Meanwhile, if using breakfast sausage or chorizo, cook in a separate skillet over medium heat until cooked through (follow package instructions). Set aside until ready to use.

3. Combine the eggs, cottage cheese, garlic powder, and 1/2 teaspoon salt in a blender and mix until creamy and well combined.

4. Distribute the sausage or chorizo evenly over the broccoli in the baking pan, then pour the egg mixture evenly over the top. Sprinkle with the chives and cheddar. Bake for 25 to 30 minutes, until the center of the casserole is firm and the cheese is melted. Store in an airtight glass container in the fridge for 3 to 5 days, or cut into individual servings, wrap, and freeze for up to 2 months.

Note: If you want to make this dish dairy-free, swap out the cottage cheese for 2/3 cup of dairy-free unsweetened milk (like almond milk) and use a vegan cheddar as a topping (or simply omit). Just note that this will reduce the amount of protein in the dish.

Ovulatory Phase Benefits: Supports vascular health, supports liver function, supports estrogen detoxification, high in glutathione and antioxidants.

Cottage Cheese Caprese with Heirloom Tomatoes + Stone Fruit

(GF, V, S, BF)

PREP: 10 minutes (more if making Balsamic Glaze)
COOK: none
SERVES: 1

This life-saving recipe has prevented countless blood sugar catastrophes for me.

Minimal effort, ready in minutes, and packed with protein and real, whole ingredients, far more satisfying (and delicious) than any protein bar.

I especially love it during my ovulatory phase, when it spotlights seasonal produce rich in vitamin C to support glowing skin, detoxification, and optimal egg quality, helping me feel my best inside and out.

Ingredients

1 cup organic full-fat cottage cheese
1/2 cup orange Sungold cherry tomatoes (or other heirloom tomatoes of choice), halved
1 ripe nectarine or apricot, pitted and chopped
Drizzle of extra virgin olive oil
Drizzle of Balsamic Glaze or honey
2 tablespoons chopped fresh basil leaves
Sea salt and black pepper to taste

Balsamic Glaze

2 cups balsamic vinegar
1/2 cup coconut sugar

Instructions

1. For the balsamic glaze: Combine the vinegar and coconut sugar in a small pot over medium heat and cook, stirring occasionally, until it comes to a boil. Reduce heat to low and let the mixture simmer for 20 minutes, until it’s reduced by half and has a thick, slightly sticky texture. Let cool, then pour into an airtight glass jar and store in the fridge for up to 2 weeks.

2. Add the cottage cheese to a large, shallow bowl. Top with the tomatoes and nectarine or apricot, and drizzle with olive oil and balsamic glaze. Sprinkle with basil and season with salt and pepper to taste.

Ovulatory Phase Benefits: Supports vascular health, supports liver function, supports estrogen detoxification, rich in probiotics, high in glutathione and antioxidants.

Beet and Citrus Salad + Goat Cheese and Avocado

(GF, V)

PREP: 10 minutes
COOK: 30 minutes
SERVES: 4

These flavors are a match made in heaven, and I’ve even converted some beet skeptics with this dish!

Beets are often cited for their fertility-boosting properties, enhancing vascular and ovarian function and egg quality, and assisting the transition from ruptured follicle to corpus luteum postovulation.

The corpus luteum produces progesterone in the second half of your cycle, which is necessary for building a healthy uterine lining and keeping PMS at bay.

Ingredients

Beets

2 large beets, peeled and cubed (about 3 cups)
2 tablespoons avocado oil
4 cloves garlic, minced
Sea salt and black pepper to taste

Almonds

1/2 cup slivered almonds
1 to 2 tablespoons pure maple syrup
Sea salt

Dressing

1/4 cup fresh orange juice
2 tablespoons fresh lemon juice
2 tablespoons champagne vinegar
2 tablespoons raw honey
1 tablespoon Dijon mustard
1 teaspoon sea salt
Black pepper to taste
1/2 cup extra virgin olive oil

Salad

4 cups arugula
2 avocados, pitted, peeled, and chopped into chunks
2 oranges, peeled and cut into segments
1/2 cup goat cheese, crumbled into large chunks
Microgreens for topping

Instructions

1. Preheat the oven to 425°F and line a large baking sheet with parchment paper.

2. For the beets: Arrange the beets on the baking sheet and coat with the avocado oil, garlic, salt, and pepper to taste. Roast for 30 minutes, flipping halfway through, until the beets are tender and pierce easily with a fork. Let cool for 5 minutes.

3. For the almonds: While the beets are roasting, heat a small skillet over medium heat and add the slivered almonds. Toast for 5 or so minutes, stirring frequently, until the almonds begin to turn golden brown. Drizzle in the maple syrup and stir vigorously until absorbed, about 1 minute. Sprinkle with salt, immediately remove from the heat, and place on parchment paper to cool.
   
   Use your hands to break the almonds apart into small clusters.

4. For the dressing: Whisk together all the dressing ingredients in a small mixing bowl and set aside.

5. To assemble the salad: In a large bowl, layer the arugula, roasted beets, avocados, oranges, goat cheese, almond clusters, and microgreens. Drizzle the dressing on top and enjoy.

Note: You can easily turn this salad into a full meal by adding a protein source such as cooked quinoa, lentils, or rotisserie chicken.

Ovulatory Phase Benefits: Supports vascular health, supports liver function, supports estrogen detoxification, rich in fiber, high in glutathione and antioxidants.

Super Easy Chopped Chicken Salad Lettuce Wraps

(GF, DF, S, BF)

PREP: 20 minutes
COOK: none
SERVES: 2

I make these wraps most weekdays for lunch during my follicular and ovulatory phases, they’re easy, tasty, and packed with protein.

They’re also loaded with fresh raw fruits and veggies, rich in antioxidants that support vascular health and help create the healthiest egg possible.

While I mostly opt for the lettuce wrap route, the salad also works well as a spread on gluten-free crackers or as a sandwich filling on toasted gluten-free bread.

Ingredients

2 cups cooked, shredded, or cubed organic chicken breast (I love using rotisserie chicken for convenience)
2 small celery ribs, diced
1/2 cup purple grapes, rinsed and quartered
1/4 cup pecans, chopped
1 green onion, diced
2 tablespoons finely chopped fresh parsley
1 tablespoon finely chopped fresh chives
1 tablespoon finely chopped fresh dill or tarragon (optional)
1/2 cup avocado oil mayonnaise or full-fat unsweetened Greek yogurt
Juice of 1 small lemon (1 to 2 tablespoons)
1 teaspoon Dijon mustard
1/2 teaspoon sea salt
Black pepper to taste
6 large romaine lettuce leaves, rinsed and patted dry

Instructions

In a medium bowl, combine the chicken, celery, grapes, pecans, green onion, parsley, chives, and dill or tarragon (if using). Add the mayo, lemon juice, mustard, salt, and pepper to the bowl and stir until well mixed. Spoon the mixture onto the center of the romaine leaves and enjoy.

Ovulatory Phase Benefits: Supports vascular health, rich in fiber, high in glutathione and antioxidants.

Ground Turkey Protein Bowls + Sriracha Honey Sauce

(GF, DF, S, BF)

PREP: 10 minutes
COOK: 20 minutes
SERVES: 2–4

This is the weeknight meal I turn to when I need something easy, delicious, and filling.

It’s packed with protein (hence the name) and healthy fats that support ovarian function and egg quality, plus cruciferous vegetables and alliums with compounds that help your liver break down excess estrogen.

It’s also super versatile; swap out the turkey and bok choy for another protein or cruciferous vegetable of your choice.

Just don’t skip the sriracha honey sauce, and add more sriracha if you like it extra spicy!

Ingredients

Rice

1 cup basmati rice, rinsed three times in cold water and drained
1 1/2 cups bone broth
1 tablespoon grass-fed ghee

Sriracha Honey Sauce

1/3 cup coconut aminos (or gluten-free soy sauce)
1/4 cup raw honey
2 to 3 tablespoons sriracha
Juice of 1 large lime (about 2 tablespoons)
1 tablespoon minced fresh ginger
1 teaspoon paprika
1 teaspoon sea salt
1 teaspoon sesame seeds
Black pepper to taste
1 tablespoon arrowroot starch

Bowls

1 to 2 tablespoons grass-fed ghee
1 shallot, minced
4 cloves garlic, minced
1 pound organic ground turkey (or ground chicken or beef)
Sea salt and black pepper to taste
1 pound (about 2 cups) baby bok choy, rinsed and ends trimmed
Thai basil, cilantro, green onions (white and light green parts, thinly sliced), sliced avocado, lime, or more sesame seeds, for topping (optional)

Instructions

1. For the rice: Place the rice in a pot with the bone broth and top with the ghee. Cover the pot and bring to a boil. Reduce the heat and simmer for 15 minutes. Remove from the heat and let it steam for 5 minutes.

2. For the sauce: Whisk together all the sauce ingredients in a small bowl and set aside.

3. For the bowls: Heat 1 to 2 tablespoons ghee (enough to evenly coat the pan) in a large skillet over medium-high heat. Add the shallot and garlic and cook for 1 to 2 minutes, until fragrant. Add the ground turkey and use a spatula or wooden spoon to separate any large chunks. Generously season with salt and pepper. Cook for about 5 minutes, until the meat is mostly cooked through. Add the bok choy and cook, stirring frequently, for 2 to 3 minutes, until the bok choy is bright green and tender. Pour the sauce evenly over the mixture and let it cook for 2 to 3 more minutes, until thickened.

4. To serve: Divide the rice among two to four bowls, then layer in the turkey and bok choy mixture. Top with fresh herbs, green onions, avocado, and additional sesame seeds and serve with lime wedges.

Ovulatory Phase Benefits: Supports liver function, supports estrogen detoxification, rich in fiber, high in glutathione and antioxidants.

Cook for the Season Your Body Is In

According to traditional Chinese medicine, your follicular and ovulatory phases are the “hot” phases of your cycle due to the physiological changes happening, such as estrogen rising, a heating force. It’s no coincidence these phases align so naturally with summer itself.

Lean into the season, both the one outside your window and the one inside your body. Opt for fresh raw vegetables and fruits that have a natural cooling effect. Think of foods you gravitate toward in summer, such as ripe, juicy produce, smoothies, crudités, and fermented veggies. These foods are also loaded with antioxidants that promote optimal vascular support and egg quality.

When cooking, opt for lighter methods such as steaming, poaching, blanching, and sautéing. This preserves the antioxidants and nutrients in the fruits and vegetables that define this phase. They tend to be lighter, versus more grounding plants like potatoes and squash, which are easier to digest when cooked well at higher temperatures.

Save those slow, warming meals for the luteal and menstrual phases. For now, eat like it’s summer. Because it is.

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Lauren Chambers is a certified nutrition and hormone health coach (CHHC, accredited by the Institute for Integrative Nutrition) and founder of So Fresh N So Green, a business dedicated to providing clients and women everywhere with delicious recipes and meal plans, an online course, simple tips, and natural remedies to help them optimize their hormones, health, and lives. Chambers lives in the Pacific Northwest with her husband and three daughters. To learn more, visit: sofreshnsogreen.com

Well Being Journal adapted the above excerpt from Hormone Healthy Eats by Lauren Chambers. Copyright © 2026 by Lauren Chambers. Printed with permission from Little, Brown Spark, an imprint of Hachette Book Group.