Your body has different needs across the menstrual, follicular, ovulatory, and luteal phases. During menstruation, iron-rich foods like leafy greens and beans help replace what is lost. In the follicular phase, energy rises, so fresh vegetables and lean proteins support the climb. Around ovulation, fiber and antioxidants are a good focus. In the luteal phase, complex carbohydrates and magnesium can ease cravings and mood swings. The goal is not a rigid plan but gentle awareness of what your body asks for.