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Your body changes,
your recipes should too.
Evidence-graded wholefood recipes for every hormonal life stage, tailored to individual needs and change as you change.
What is PhaseFood?
PhaseFood is an app and website for women. It learns about your current hormonal life stage, whether you still have periods, are in perimenopause, menopause, or beyond, and adapts recipes to your shifting needs.
As you log more about what you eat, how you feel, your sleep, and drinking patterns, PhaseFood begins to surface patterns between food and symptoms. It uses what it learns to adapt future recipes.
The goal is to help women better understand their bodies, improve their health through better eating, and see how easy whole and minimally processed foods can be.
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.
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.
Localised to your shops
Ingredients matched to what's actually on shelves near you. No obscure substitutions or hard-to-find items.
Open now, free, no sign-up
Unprocessed Eats
Search a meal. Find the additive-free ingredients.
While PhaseFood is still in the kitchen, this part is already open. Type a meal and we read the ingredients panel on real supermarket products to find the whole-food or minimally processed version of everything you need. Anything with a numbered additive, added sugar, flavouring or emulsifier fails. If nothing on the shelf passes, we show you what to make it yourself.
1Search a mealTell us what you want to make.
2We check the labelsReal supermarket ingredients panels, ranked by how processed they are.
3Shop it or make itSee the additive-free option to buy. If nothing passes, we show you how to make it.
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.
PhaseFood is still in the kitchen. Join the waitlist and we will let you know as soon as the doors open. You will get six free recipes in the meantime.
Yes. Unprocessed Eats is open, free, and needs no sign-up. Search a meal and it checks real supermarket labels for the whole-food or minimally processed version of each ingredient, or shows you how to make it if nothing on the shelf passes. Try Unprocessed Eats.
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 PMOS 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.
Yes. If there is something particular you want, like chicken or beef, or you just need to use up what's in your fridge, you can enter those ingredients and PhaseFood will build a recipe 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.
PhaseFood is being built around ingredients you can find at your local supermarket. Join the waitlist and we will let you know when it is ready where you live.
Yes. PhaseFood is being built for iPhone, Android, and the web, so you can plan at home and use your recipes and shopping list while you shop.
Your place at the table is waiting.
Join the waitlist and we will let you know as soon as PhaseFood opens its doors.
Six free recipes while you wait.