Eat likea woman

Evidence graded wholefood recipes that learn your hormones and tailor recipes. From cycling to menopause, it's time to feel like yourself again.

Whole foods only, no seed oilsEvidence page with every claim gradedFounder built, made in New Zealand

What women are saying

“Wow, this is the app I've been looking for. I recently got diagnosed with PCOS and now everything feels confusing.”

Abby M.

Early twenties

“I wish I'd had this app when I was going through perimenopause. It was such a difficult process.”

Claire B.

“I wanted to eat better but didn't really know what that meant. I also wanted to eat in line with my hormones, but everything I tried seemed fake and had no evidence. Now I can understand whole foods and eat with consideration for my hormones at the same time.”

Lucy C.

How food shifts with your life stage

Your nutritional needs change across your life. PhaseFood tailors recipes for cycling, perimenopause, and menopause and beyond.

Days 1–5

Your body needs warmth, iron, and gentle nourishment. Focus on replenishing what's being lost and supporting energy without taxing your system.

Leafy greensRed meatDark chocolateGingerLentilsBone broth

Iron & warmth

Three recipes you could be cooking this week.

Tap any card to see the full recipe.

Cooking that supports women.

Eat for your cycle

Craft recipes matched to your cycle phase. Iron-rich meals when you need replenishment, warming comfort food in your luteal phase. Recipes tweaked based on your cycle symptoms.

Perimenopause and menopause support

Your body's needs shift through perimenopause and beyond. Recipes lean toward what the evidence actually supports, protein adequacy, calcium, the Mediterranean pattern, rather than marketed superfoods. Built for the cycling years, the transition, and life after.

Wellbeing tracker

Log your daily energy, mood, sleep, and symptoms. Over time, your patterns feed directly into recipe generation so your meals adapt to how your body actually feels each week.

Hard-excluded ingredients

Seed oils and ultra-processed foods are hard excluded. The evidence on seed oils remains inconclusive so we have chosen to exclude them.

Built for bulk cooking

Every recipe is designed to batch, store, and reheat beautifully. One cook session feeds you all week.

Strictness dial

Slide between relaxed and strict whole foods. You decide how rigid your ingredients are on any given week.

Localised to your shops

Ingredients matched to what's actually on shelves near you. No obscure substitutions or hard-to-find items.

Cook from scratch or from ingredients in your fridge

Add the ingredients you already have and craft recipes around them. Tag each ingredient to specific meals and exclude anything not suited to your current phase.

The evidence behind PhaseFood

There's a lot of nutrition advice around. Some of it is really great, but much of it isn't built on science. While it's important to listen to your body and to recognise that nutrition research is genuinely difficult to conduct, it was also important to me that this site wasn't based on 'vibes and feelings'. So you can read all the research used to build the platform, and judge the validity of the different nutrition research for yourself.

Questions before you get started?

PhaseFood creates whole-food recipes around your life stage, preferences, symptoms, and the ingredients you have. You can batch cook for the week or make a single meal, track your hormones so recipes adjust to your needs, find recipes the community is making, build a shopping list, and cook from real food rather than ultra-processed ingredients.

No. Sometimes there are just too many subscriptions. If you'd rather not pay monthly or annually, you can buy one of the tailored recipe books instead. The books aren't personalised to you the way the app is, but they're tailored more broadly, such as the Perimenopause Breakfast book.

No. Cycle tracking is optional. You can use PhaseFood for general whole-food meal planning, choose your life stage, and tailor recipes around your preferences without entering cycle information.

No. PhaseFood provides food and recipe guidance informed by nutrition research. It doesn't diagnose, treat, or replace advice from a doctor or dietitian. If you have a medical condition or need clinical nutrition advice, speak with a qualified health professional.

Yeah, there are a lot of those out there. When I started this, that was my biggest concern: making this platform in an honest way. That's why I built an entire evidence page. Every claim is listed with how strong the evidence is, plus citations, and for things like seed oils where there is less evidence, I've explained the stance you'll see in the app. Read the evidence page.

Yes. You can enter approximate information, update it whenever things change, or skip tracking entirely. For PCOS and endometriosis there is a small body of research on ways of eating that can support people with these conditions, so if you select the option in the app, your recipes will carry some guidance around it. PhaseFood is designed for every life stage except pregnancy.

Yes. Exclude ingredients you don't eat, such as dairy, gluten, mushrooms, or capsicum. You can even add halal or kosher, and PhaseFood will build recipes around them.

No. The recipes are family-friendly whole-food meals made with supermarket ingredients. The personalisation happens in the recipe choices and nutrition focus, not by making you cook a separate “hormone meal”. They’re safe and nutritious for everyone, even the men.

Your data is used to personalise your PhaseFood experience. It is never sold and is kept safe using encryption. You can update or remove your information at any time. Read our privacy policy.

Anyone can download PhaseFood. Recipes are designed around ingredients you can find at your local supermarket.

Yes. PhaseFood is available on iPhone and Android, so you can plan at home and use your recipes and shopping list while you shop.

You get 30 days of full access with no card required, including recipes, meal planning, shopping lists, and wellbeing tracking. After that it's USD $6.99 a month, or an annual plan that gives you two months free. You can cancel anytime.

Now on mobile

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