PMDD Grocery Shopping List

PMDD-friendly grocery shopping list, built to support hormone balance, stabilize mood, reduce inflammation, and ease PMS symptoms. It focuses on magnesium-rich foods, complex carbs, healthy fats, and natural sources of B6, calcium, and tryptophan.

🥬 Produce

Spinach, kale, chard (magnesium, calcium) Broccoli, cauliflower, zucchini Carrots, beets, cucumbers Sweet potatoes Avocados Bananas (for B6 + mood support) Blueberries, raspberries, apples, oranges Lemons, limes Fresh parsley, mint, and basil

🍗 Proteins

Pasture-raised eggs (B6, protein) Organic chicken breast or thighs Wild salmon, sardines, tuna (omega-3s) Lentils, black beans, chickpeas Organic tofu or tempeh (if tolerated) Greek-style coconut yogurt or unsweetened almond yogurt Pumpkin seeds, sunflower seeds Protein powder (collagen or plant-based, unsweetened)

🥣 Whole Grains & Carbs

Rolled oats or steel-cut oats Quinoa Brown rice or wild rice Buckwheat or millet Chickpea pasta or lentil pasta Gluten-free whole grain bread or tortillas (minimal ingredients)

🥜 Healthy Fats

Extra virgin olive oil Avocados Almonds, walnuts, cashews Chia seeds, hemp seeds, flaxseeds Nut butters (clean-label almond or cashew butter) Coconut milk (for cooking)

🥛 Dairy Alternatives

Unsweetened almond or oat milk Coconut yogurt (plain, unsweetened) Dairy-free cheese (optional; look for clean-label)

🌿 Mood + Hormone Support Pantry Items

Herbal teas (chamomile, raspberry leaf, lemon balm, spearmint) Apple cider vinegar Raw cacao powder (magnesium) Turmeric, cinnamon, cumin, rosemary, and ginger Nutritional yeast (B vitamins) Bone broth or veggie broth Raw honey or maple syrup (in moderation)

🧊 Frozen Foods

Berries Cauliflower rice Spinach or kale Wild fish (salmon or cod) Stir-fry veggie blends