Your phase. Your body. Your nourishment.
A space to meet your body with food that respects where you are in your cycle.
Nouriq is built from two truths: nourishment and your body's innate intelligence.
It's not about forcing change — it's about listening, aligning, and supporting.
Here, you'll find plant-forward meals mapped to micronutrients that have been studied in relation to women's health. Each phase offers food guidance grounded in research—not trends.
This isn't about fixing. It's about nourishing.
Built by a woman. Designed for your real life.
Start here. Stay curious
We lead with a plant-forward approach because it offers a solid foundation for nutritional support during each phase of the cycle.
Fruits, vegetables, legumes, and seeds contain key micronutrients — like magnesium, iron, folate, and B vitamins — that play a role in things like energy, digestion, and nutrient replenishment throughout the menstrual cycle.
Plant-forward doesn’t mean restrictive. It just means putting more of what supports you on the plate.
Research shows increased plant diversity is linked to more stable blood sugar, improved digestion, and better micronutrient access.
(Source: Harvard T.H. Chan School of Public Health; Journal of Women’s Health, 2022)
This isn’t about being perfect. It’s about making more room for what helps.
Welcome to Nouriq.
This app meets you where you are — with food suggestions mapped to each phase of your cycle, grounded in nutrient research. Inside, you'll find plant-forward meals and nutrient context you can actually use.
Here's how to navigate:
Tap "Enter Phase Support."
→ This brings you to the 4-phase menu: Menstrual, Follicular, Ovulatory, and Luteal.
Select your current phase.
→ You'll see focused micronutrient support and two curated recipes. Tap a recipe to expand the details — ingredients, instructions, and storage notes.
Scroll down to view micronutrient cards.
→ Each card explains what the nutrient does, where to find it, and why it matters.
This is an MVP. More recipes and micronutrient cards will be added over time.
Start here. Add what helps. Come back as often as you need.
This is yours.
If you find this helpful, there's a gentle way to support Nouriq's growth with a virtual smoothie — you'll find it at the bottom of each phase section. No pressure, just gratitude if you choose to.
Signed, Team Nouriq