Protein PMS Cookies Recipe

PMS Cookies

Wait what? Cookies for my period?! Yeah, count me in…Ok ok, so what does that even mean? Well, as you know- I’ve been working on syncing my food with the phases of my cycle (not crazily, more of a general attempt). I learned that when we’re in the second half of our cycle (Luteal & Menstrual), we’re burning more calories than the first half of our cycle (Follicular & Ovulatory). Because of this, blood sugar is more likely to dip to low- meaning we need to eat higher calorie food to stabilize it. These cookies are a variation that I’ve done a million times. Only this round I’ve substituted almost all the coconut flour for YourSuper’s Muscle Power- to make each one have about 10g of protein (as opposed to only 3g). As always, although this recipe is intended for the second half of the cycle- they’re nutritious & delicious anytime (especially if you need a dense snack to tie you over). Ps: don’t forget you can use my discount code when you order YourSuper goodies


PMS Cookie Dough Recipe

2 ripe, spotty bananas 
1 C Muscle Powder from YourSuper
1/4 C organic coconut flower
1/4 C unsalted sunflower kernels 
1/4 C hemp seeds (I used Cured Nutrition)
1/4 C organic cacao nibs 
1/2 C alternative milk of your choice (make your own almond milk with my recipe here)
2 Tbsp nut butter (make your own with my recipe here)
1/4 C organic blueberries
1/4 C organic blackberries
1 tsp baking powder


If you’re making your own nut butter or nut milk, follow those directions before starting this recipe. These quantities made 12 cookies for me. 

  1. Preheat oven to 350 F. Line baking sheet with parchment paper. 

  2. In a large mixing bowl, mash 2 ripe bananas. Add 1 C Muscle Power & 1/4 C coconut flour. Pour 1/2 C alternative milk of your choice, and mix altogether. If it’s too dry & crumbly, add a dash more milk. It should become a sticky mixture, but not too wet. 

  3. Add nut butter, and stir in evenly.

  4. Pour in sunflower kernels, hemp seeds, cacao nibs, and baking- keep stirring until it’s all evening distributed. It should still be sticky, without being too wet. 

  5. Add black berries & blueberries. Stir gently so as not to break/smash the berries too much. 

  6. Spice with nutmeg & cinnamon to your liking. 

  7. This amount made 12 cookies for me. You can make them any size you want.

  8. Scoop out mixture & pat together so it become more of a firm ball- then press onto parchment paper. 

  9. I added extra cinnamon on top of the cookies before baking. This is optional. 

  10. Bake for 25 mins, or until cooked through. 

  11. Best enjoyed warm, but can keep easily out of the refrigerator for several days. Enjoy!

PMS Snacks

So, one of the most important things to consider when you’re in that PMS snack phase of the month, is that you’re getting enough protein! This has truly changed the game for me in terms of period management. You’ll also want to stick to room temperature or warm foods, rather than cold or frozen items. 

I’m not a fan of whey protein, so I don’t use anything with whey protein powder even if it is a high protein source with many grams of protein. Many people have intolerances or sensitivities to whey protein, so just make to keep that in mind when you’re getting your grams of protein in!

What I DO love is vegan protein sources like is all things nut butter. Think peanut butter, almost butter, cashew butter, macadamia butter….YUM! Seed butter is also a great option for anyone who is nut free. Think pumpkin seed butter, watermelon seed butter, tahini, or sunflower seed butter….also yum!

Oats are another great option to incorporate into your PMS snacks, and can easily be snuck into baked goods with oat flour. I love this option because the consistency of oat flour works really well for baked goods, AND it’s super inexpensive. You can even make your own by blending oats. 

You know I’m a dairy free girlie, which is (of course) one of the reasons I lean so hard into the PMS Cookie recipe above. Not only is it a high protein cookie recipe, but it’s also super simple to make. All you need are a few simple ingredients, parchment paper, a line baking sheet and you’re good to go!

For all my sweet tooth PMS people out there, you can always toss in a big ‘ole handful of dairy free chocolate chips, or use a chocolate chip protein powder instead. There’s truly nothing better than ooey gooey melting chocolate during that time of the month. 

Happy snacking, friends!



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