Recipes

★★★ 3-Star — Luxury Menstrual Support Meal Plan

by StudioLink Food Delivery .
September 30, 2025
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★★★ 3-Star — Luxury Menstrual Support Meal Plan
$129 / week · Gourmet restaurant-quality meals featuring premium ingredients for ultimate comfort and cycle support.

✅ Expected Benefits After 1 Week

  • Maximum Cramp Relief — Premium anti-inflammatory ingredients and magnesium-rich foods provide the highest level of comfort.
  • Sustained Energy & Vitality — Gourmet proteins and complex carbs prevent fatigue while indulging your senses.
  • Enhanced Mood & Emotional Balance — Luxury ingredients rich in B-vitamins and omega-3s support neurotransmitter function.
  • Restaurant-Quality Comfort — Chef-inspired meals that transform menstrual support into a luxurious experience.
  • Optimal Nutrient Absorption — Premium preparation methods maximize bioavailability of essential nutrients.

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Recommended Supplements for Menstrual Health

  • Magnesium Glycinate: Eases cramps and promotes muscle relaxation.
  • Omega-3s (krill oil or fish oil): Reduces inflammation and supports mood.
  • Iron Bisglycinate: Replenishes blood loss and prevents fatigue.
  • Vitamin D + Calcium: Supports bone health and mood balance.
  • Ashwagandha or Rhodiola: Adaptogens to reduce stress and boost resilience.

🌅 Breakfast

Croissant French Toast with Berry Compote & Mascarpone

The ultimate indulgent breakfast that transforms buttery croissants into luxurious French toast. The berry compote provides antioxidants while mascarpone adds creamy satisfaction and healthy fats for sustained energy.

Prep: 10 min · Cook: 15 min

Ingredients (1 serving):

  • 2 croissants
  • 2 eggs
  • ½ cup oat milk
  • ½ cup mixed berries
  • 2 tbsp mascarpone
  • 1 tsp honey

Instructions:

  1. Whisk eggs with oat milk in a shallow dish.
  2. Dip croissants in egg mixture, ensuring they’re well coated.
  3. Pan-sear until golden brown on both sides.
  4. Heat berries with honey to create a compote.
  5. Serve French toast with berry compote and a dollop of mascarpone.

Benefit: Berries provide antioxidants; mascarpone offers healthy fats; croissants deliver comforting carbs.

🥗 Lunch

Seared Tuna Niçoise Salad

A sophisticated take on the classic Niçoise featuring perfectly seared ahi tuna. This protein-packed salad provides omega-3s for inflammation reduction and iron for energy support during your cycle.

Prep: 20 min · Cook: 15 min

Ingredients (1 serving):

  • 1 ahi tuna steak
  • 2 eggs
  • ½ cup green beans
  • ½ cup olives
  • 1 potato
  • 2 cups mixed greens
  • Lemon vinaigrette

Instructions:

  1. Sear tuna steak for 1-2 minutes per side for rare center.
  2. Boil eggs until desired doneness and potatoes until tender.
  3. Blanch green beans until crisp-tender.
  4. Arrange greens with tuna, eggs, potatoes, beans, and olives.
  5. Drizzle with lemon vinaigrette before serving.

Benefit: Tuna provides omega-3s; eggs offer protein; olives add healthy fats.

🍽️ Dinner

Filet Mignon with Truffle Mash & Sautéed Spinach

The epitome of luxury dining featuring tender filet mignon with decadent truffle mashed potatoes. This iron-rich meal supports energy levels while the truffle provides a mood-enhancing culinary experience.

Prep: 15 min · Cook: 25 min

Ingredients (1 serving):

  • 1 filet mignon
  • 1 tbsp butter
  • 1 tsp truffle oil
  • 2 cups potatoes
  • 2 cups spinach
  • 2 garlic cloves

Instructions:

  1. Season filet mignon generously with salt and pepper.
  2. Cook to preference with butter for rich flavor.
  3. Boil potatoes until tender, then mash with truffle oil.
  4. Sauté spinach with minced garlic until wilted.
  5. Plate filet with truffle mash and sautéed spinach.

Benefit: Filet mignon provides heme iron; spinach offers magnesium; truffle adds luxury and mood support.

🌅 Breakfast

Açai Bowl with Granola, Almond Butter & Fresh Berries

A vibrant, antioxidant-rich breakfast bowl that feels like dessert but fuels your body with superfood benefits. The açai provides powerful anti-inflammatory compounds perfect for menstrual discomfort.

Prep: 10 min · Cook: None

Ingredients (1 serving):

  • 1 frozen açai pack
  • ½ cup oat milk
  • ½ banana
  • ½ cup granola
  • 1 tbsp almond butter
  • ½ cup mixed berries

Instructions:

  1. Blend açai, oat milk, and banana until smooth.
  2. Pour into a bowl and top with granola.
  3. Drizzle with almond butter and scatter fresh berries.
  4. Serve immediately for best texture.

Benefit: Açai provides antioxidants; almond butter offers magnesium; berries add vitamin C.

🥗 Lunch

Lobster Roll on Brioche with Lemon-Dill Slaw

The ultimate luxury lunch featuring sweet lobster meat on buttery brioche. This special-occasion meal provides lean protein and omega-3s while satisfying cravings for something truly indulgent.

Prep: 15 min · Cook: None (using pre-cooked lobster)

Ingredients (1 serving):

  • 1 lobster tail (cooked)
  • 1 tbsp mayo
  • 1 tsp lemon juice
  • 1 tsp fresh dill
  • 1 brioche roll
  • ½ cup cabbage slaw

Instructions:

  1. Mix lobster meat with mayo, lemon juice, and dill.
  2. Lightly toast brioche roll until golden.
  3. Stuff lobster mixture into brioche roll.
  4. Serve with lemon-dill slaw on the side.

Benefit: Lobster provides lean protein; brioche offers comforting carbs; dill adds digestive support.

🍽️ Dinner

Moroccan Tagine with Lamb, Apricots & Almonds

An aromatic, slow-cooked dish that fills your home with exotic spices. The combination of tender lamb, sweet apricots, and crunchy almonds creates a symphony of textures and flavors rich in iron and anti-inflammatory compounds.

Prep: 20 min · Cook: 2 hours

Ingredients (1 serving):

  • ½ lb lamb shoulder
  • ¼ cup dried apricots
  • 2 tbsp almonds
  • ½ tsp cinnamon
  • Pinch saffron
  • 1 cup couscous

Instructions:

  1. Braise lamb with apricots, almonds, and spices until tender.
  2. Cook until meat falls apart easily, about 2 hours.
  3. Prepare couscous according to package directions.
  4. Serve lamb tagine over fluffy couscous.

Benefit: Lamb provides heme iron; apricots offer potassium; cinnamon adds anti-inflammatory properties.

🌅 Breakfast

Pistachio Rose Chia Pudding with Honey Drizzle

An elegant, aromatic breakfast that feels like dessert but provides sustained energy and anti-inflammatory benefits. The rose water adds a calming floral note while pistachios deliver magnesium for cramp relief.

Prep: 5 min · Cook: Overnight

Ingredients (1 serving):

  • ¼ cup chia seeds
  • 1 cup almond milk
  • 1 tsp rose water
  • 2 tbsp pistachios
  • 1 tsp honey

Instructions:

  1. Mix chia seeds with almond milk and rose water.
  2. Refrigerate overnight until thickened.
  3. Top with crushed pistachios and honey drizzle before serving.

Benefit: Pistachios provide magnesium; rose water offers calming properties; chia seeds add omega-3s.

🥗 Lunch

Burrata Caprese with Heirloom Tomatoes & Balsamic Glaze

A luxurious twist on the classic Caprese featuring creamy burrata cheese and vibrant heirloom tomatoes. This elegant lunch provides calcium and healthy fats while satisfying cravings for something indulgent yet light.

Prep: 10 min · Cook: None

Ingredients (1 serving):

  • 1 ball burrata cheese
  • 1 cup heirloom tomatoes
  • Fresh basil leaves
  • 1 tbsp balsamic glaze
  • 1 tbsp olive oil

Instructions:

  1. Slice heirloom tomatoes and arrange on plate.
  2. Place burrata ball in center, surround with basil.
  3. Drizzle with olive oil and balsamic glaze.
  4. Season with flaky sea salt and black pepper.

Benefit: Burrata provides calcium; heirloom tomatoes offer lycopene; olive oil adds healthy fats.

🍽️ Dinner

Coq au Vin (Red Wine Braised Chicken)

A classic French dish that transforms simple ingredients into an extraordinary culinary experience. The slow braising process creates tender, flavorful chicken while the red wine provides antioxidants for additional anti-inflammatory benefits.

Prep: 15 min · Cook: 1.5 hours

Ingredients (1 serving):

  • 2 chicken thighs
  • 1 cup red wine
  • ½ cup mushrooms
  • ¼ cup pearl onions
  • 1 sprig thyme

Instructions:

  1. Sear chicken thighs until golden brown.
  2. Braise chicken in red wine with mushrooms, onions, and thyme.
  3. Simmer gently for 1.5 hours until chicken is fall-off-the-bone tender.
  4. Serve with reduced wine sauce and vegetables.

Benefit: Chicken provides protein; red wine offers antioxidants; mushrooms add selenium.

🌅 Breakfast

Smoked Salmon Eggs Benedict on Sourdough

A brunch-worthy breakfast featuring perfectly poached eggs and luxurious smoked salmon. The hollandaise sauce adds richness while the salmon provides omega-3s for anti-inflammatory benefits during your cycle.

Prep: 15 min · Cook: 10 min

Ingredients (1 serving):

  • 1 slice sourdough bread
  • 2 eggs
  • 2 oz smoked salmon
  • 2 tbsp hollandaise sauce
  • 1 tsp capers

Instructions:

  1. Poach eggs until whites are set but yolks remain runny.
  2. Toast sourdough until golden and crisp.
  3. Layer smoked salmon on toast, top with poached eggs.
  4. Spoon hollandaise over eggs and garnish with capers.

Benefit: Salmon provides omega-3s; eggs offer protein and B vitamins; capers add antioxidants.

🥗 Lunch

Korean BBQ Beef Bulgogi Bowl

An umami-packed bowl featuring thinly sliced marinated beef with probiotic-rich kimchi. The combination provides iron for energy and gut-healthy fermented foods to support digestion during your cycle.

Prep: 20 min · Cook: 10 min

Ingredients (1 serving):

  • ½ lb thinly sliced beef
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • ½ cup kimchi
  • 1 cup rice
  • 1 egg

Instructions:

  1. Marinate beef in soy sauce and sesame oil for 15 minutes.
  2. Stir-fry beef until caramelized and cooked through.
  3. Fry egg sunny-side up or to preference.
  4. Serve beef over rice with kimchi and topped with fried egg.

Benefit: Beef provides heme iron; kimchi offers probiotics; sesame oil adds healthy fats.

🍽️ Dinner

Saffron Seafood Risotto

A luxurious risotto featuring the world’s most expensive spice and an assortment of fresh seafood. The slow-stirred Arborio rice creates a creamy texture while saffron provides anti-inflammatory and mood-enhancing properties.

Prep: 15 min · Cook: 30 min

Ingredients (1 serving):

  • ½ cup Arborio rice
  • ¼ tsp saffron threads
  • 1 cup mixed seafood (shrimp, scallops, mussels)
  • ½ cup white wine
  • 2 cups broth

Instructions:

  1. Simmer rice slowly with broth and saffron, adding wine midway.
  2. Stir frequently until rice is creamy but al dente.
  3. Add seafood in the last 5 minutes of cooking.
  4. Stir until seafood is cooked through and serve immediately.

Benefit: Saffron provides mood support; seafood offers omega-3s; Arborio rice adds comforting carbs.

🌅 Breakfast

Matcha White Chocolate Muffins with Raspberries

Sophisticated muffins that combine the calm energy of matcha with the indulgence of white chocolate. The raspberries add natural sweetness and antioxidants while providing a burst of flavor in every bite.

Prep: 15 min · Cook: 20 min

Ingredients (1 serving – 2 muffins):

  • 1 cup flour
  • 1 tsp matcha powder
  • ¼ cup white chocolate chunks
  • ½ cup raspberries
  • 1 egg
  • ½ cup oat milk

Instructions:

  1. Mix flour, matcha, and wet ingredients until just combined.
  2. Fold in white chocolate chunks and raspberries gently.
  3. Spoon into muffin tin and bake at 350°F for 20 minutes.
  4. Cool before serving.

Benefit: Matcha provides calm energy; raspberries offer antioxidants; white chocolate adds magnesium.

🥗 Lunch

Grilled Halloumi & Fig Salad with Walnuts

A sophisticated salad featuring salty grilled halloumi cheese with sweet fresh figs and crunchy walnuts. The combination of textures and flavors creates a restaurant-quality lunch that’s both satisfying and nutritionally balanced.

Prep: 10 min · Cook: 5 min

Ingredients (1 serving):

  • 2 oz halloumi cheese
  • 2 fresh figs
  • 2 tbsp walnuts
  • 1 cup arugula
  • 1 tsp honey
  • 1 tbsp balsamic glaze

Instructions:

  1. Grill halloumi until golden brown on both sides.
  2. Slice figs and toast walnuts lightly.
  3. Toss arugula with honey and balsamic glaze.
  4. Top with grilled halloumi, figs, and walnuts.

Benefit: Halloumi provides protein; figs offer fiber; walnuts add omega-3s and magnesium.

🍽️ Dinner

Duck Confit with Cherry Glaze & Garlic Mashed Cauliflower

The ultimate luxury dinner featuring tender duck confit with a sweet-tart cherry glaze. The garlic mashed cauliflower provides a lighter alternative to potatoes while still delivering creamy comfort and anti-inflammatory benefits.

Prep: 10 min · Cook: 15 min

Ingredients (1 serving):

  • 1 duck leg confit
  • ¼ cup cherries
  • 1 tbsp honey
  • 2 cups cauliflower
  • 2 garlic cloves

Instructions:

  1. Pan-crisp duck confit until skin is golden and crispy.
  2. Simmer cherries with honey until reduced to a glaze.
  3. Boil cauliflower with garlic until tender.
  4. Mash cauliflower with garlic until smooth and creamy.
  5. Serve duck over mashed cauliflower with cherry glaze.

Benefit: Duck provides iron; cherries offer anti-inflammatory compounds; cauliflower adds vitamins C and K.

Estimated Weekly Grocery Spend

Meal Est. Cost per Serving Weekly Total
Breakfasts (5 meals) $6.50 $32.50
Lunches (5 meals) $8.50 $42.50
Dinners (5 meals) $10.80 $54.00
Total $129.00

Costs reflect premium ingredients like filet mignon, lobster, duck confit, burrata, and saffron.

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