Food, Plants & Potions

Nourishing the Cycle

🍵 🌿 🌙 ✨

WORKSHEET PACK — MODULE 5

Name:

Cycle Dates:

What I eat is spell,
what I drink is potion.
The plants remember my ancestors,
and I feed myself as ritual.

Every herb knows my name,
every meal is medicine,
every sip is sacred.

Phase	Foods / Herbs	How I Tried It	Effect
Menstrual	Iron-rich: beets, spinach, nettle tea, dark chocolate, bone broth
Follicular	Fresh greens, citrus, sprouted grains, fermented foods, light herbs
Ovulatory	Juicy fruits, oysters, maca, cacao, raw foods, cooling herbs
Luteal	Complex carbs, magnesium foods, chamomile, root vegetables

Additional Notes:

1. What food rituals feel most nourishing during my bleed?

2. Which foods drain me or leave me heavy?

3. If my womb wrote a grocery list, what would it ask for?

Name of Potion:

Herbs Chosen:

Intention:

Method (tea, infusion, tincture, bath):

Taste/Smell Notes:

Effect on Body/Spirit:

Draw or doodle your potion here

1. Phase:

2. Recipe (ingredients):

3. Spell Intention:

4. Music/Playlist Chosen:

5. How I Felt Eating It:

Menstrual Phase

Nettle - iron support
Ginger - cramp relief
Cinnamon - warming
Red raspberry leaf - uterine tonic

Follicular Phase

Peppermint - fresh energy
Lemon balm - clarity
Green tea - gentle stimulation
Dandelion - detox support

Ovulation Phase

Rose - heart opening
Damiana - sensuality
Cacao - pleasure
Hibiscus - cooling

Luteal Phase

Chamomile - calming
Valerian - rest
Vitex - hormone balance
Lavender - soothing

Herbs I will try this month:

QR Code to
"Potion & Kitchen Witch"
Spotify Playlist

Your Cooking & Potion Soundtrack:

Song I cooked to:

Song I drank tea with:

Song I danced to after eating:

Notes on Music & Nourishment:

Brewed one cycle-specific tea or potion

Cooked one ritual meal with intention

Logged food/herb effects in chart

Shared recipe or potion with someone

Created personal potion in lab worksheet

Honored plants with gratitude before consuming

Additional Notes:

Which plants feel like allies in my cycle journey?

How do I want to weave them into daily ritual?

Every meal is a spell.
Every sip is a prayer.
I am fed by plants,
and I feed my future self with magic.