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A Nutritional Guide to Managing Menstrual Cramps
Managing menstrual discomfort through diet can be an effective way to alleviate pain and promote overall well-being.
We have put together a detailed diet plan to help reduce menstrual cramps and support your daughter's health during her period.
Day 1
| Breakfast (8:00-8:30AM) |
Idli – 3 nos, Sambar – ½ cup / Dry fruit and seeds Smoothie – 1 glass |
| Mid-Meal (11:00-11:30AM) |
Apple Juice – 1 glass |
| Lunch (2:00-2:30PM) |
½ cup brown rice or white rice + ½ cup Sambar +
½ cup – Snake gourd Poriyal + 1 glass buttermilk
|
| Evening (4:00-4:30PM) |
Puffed rice – 1 cup +1 glass milk/ 1 cup tea |
| Dinner (7:00-8:00PM) |
Fruit Salad – 1 cup, Multigrain Chapathi - 1 no, Peas Subji – 1/ 2 cup |
Day 2
| Breakfast (8:00-8:30AM) |
Wheat Bread Vegetable Sandwich – 1, Almonds -2, Walnuts – 1no |
| Mid-Meal (11:00-11:30AM) |
Musambi Juice – 1 glass or Orange – 1 No |
| Lunch (2:00-2:30PM) |
1 cup brown rice or white rice + ½ cup Sambar +
PalakDhal Masiyal,1 cup –Steam Fish – 1 pc, 1 glass buttermilk
|
| Evening (4:00-4:30PM) |
Boiled Sweet Potato – ½ cup, Green tea – 1 cup
|
| Dinner (7:00-8:00PM) |
Chapathi – 2 no, dhal – ½ cup, Vegetable salad ½ cup
|
Day 3
| Breakfast (8:00-8:30AM) |
Oats Porridge with 1 cup Milk & dry Fruits– 1 large bowl
Walnuts & Almond – 2 nos
|
| Mid-Meal (11:00-11:30AM) |
Banana -1 no / Grape Juice |
| Lunch (2:00-2:30PM) |
Hand pound rice–1 cup, Dhal – ½ cup/Mushroom Gravy – ½ cup Rasam – 1 cup,
Drumstick leaves poriyal – ½ cup, Butter Milk – 1 glass
|
| Evening (4:00-4:30PM) |
Green Tea– 1cup, Peas Sundal – 1 cup
|
| Dinner (7:00-8:00PM) |
Idli – 3 nos, Tomato Chutney – 3 tbsp, Apple – 1 no
|
Day 4
| Breakfast (8:00-8:30AM) |
Iddiappam / Appam – 3 nos, Coconut Milk with Less Sugar or Veg stew – 1 cup
|
| Mid-Meal (11:00-11:30AM) |
Butter Milk – 1 glass
|
| Lunch (2:00-2:30PM) |
Red Rice – 1 cup, Drumstick Sambar – 1cup, Rasam – 1 cup
Butter Milk – 1 cup, Avaraikai Poriyal – 1 cup
|
| Evening (4:00-4:30PM) |
Banana - 1,Green Tea – 1 cup
|
| Dinner (7:00-8:00PM) |
Dosa / Chappathi – 2 nos, Sambar / Mushroom Masala
Vegatable salad – ½ cup
|
Day 5
| Breakfast (8:00-8:30AM) |
Bread Omlette – 1 no , Guava – 1no
|
| Mid-Meal (11:00-11:30AM) |
Tender coconut Water - 1
|
| Lunch (2:00-2:30PM) |
Peas Pulao – 1 cup, Raitha –1/2 cup, Butter Milk – 1 cup
|
| Evening (4:00-4:30PM) |
Milk /Tea– 1 cup
|
| Dinner (7:00-8:00PM) |
Millet Dosa – 2 nos , Chappathi – 2, ( Multi Grain, Jowar ) Channa gravy – 1 cup, Banana – 1 no
|
Managing menstrual cramps through a well-planned diet can make a significant difference in your daughter's comfort and overall well-being during her period. Incorporate these dietary suggestions to help alleviate her symptoms and support her health.
Enhance her Period Experience
Encourage your daughter to follow this diet plan and see the positive changes in her menstrual health. For more personalised dietary advice and health tips, explore our website and range of health products designed to support women’s well-being.
Together, we can help your daughter navigate her menstrual journey with confidence and ease.
