Nutrition data that knows your cycle
Calories and macros are just the start. Every food below comes with cycle-phase nutrition notes, so you know not just what you're eating, but when it matters most.
The same food hits differently each week
Your hormones shift dramatically across your menstrual cycle, and those shifts change how your body processes nutrients, burns energy, and responds to food.
Salmon is the richest dietary source of long-chain omega-3, the nutrient most studied for period pain. Oats are a slow-release carbohydrate, and research links complex carbs to the serotonin system PMS disrupts. These pages gather what the research says, food by food. Oli itself counts calories and macros, and knows which week of your cycle you are in.
The leanest high-protein food available. A calorie tracker staple.
The highest-impact food for cycle-phase nutrition. Anti-inflammatory, protein-rich.
The most complete food in terms of nutrient density per calorie.
High protein, calcium-rich, and probiotic. One of the most versatile tracking foods.
Plant-based iron, folate, and protein. The best legume for period nutrition.
High casein protein, low calorie. The underrated nighttime protein source.
Highest protein-to-calorie ratio of any canned food. Cycle tracking staple.
Plant protein, inositol, and B6. The PCOS and luteal phase powerhouse.
The most probiotic-dense dairy food. Directly supports oestrogen metabolism.
The most nutritionally complete canned food. Omega-3, calcium, and B12 in one tin.
Calcium, vitamin D, and complete protein. Clinically reduces PMS symptoms.
The most useful carbohydrate for cycle-phase nutrition. Slow-release, serotonin-supporting.
Complex carbs, beta-carotene, and potassium: a cycle nutrition staple.
Quick energy, B6, and potassium. A natural mood and craving support food.
The only grain that's also a complete protein. Ideal follicular phase fuel.
Complex carbs with magnesium and fibre. Better than white rice for cycle nutrition.
Monounsaturated fats, potassium, and vitamin E. The ovulatory phase's best food.
The most nutrient-dense seed for cycle nutrition. Zinc, magnesium, and omega-3s.
Vitamin E, protein, and magnesium in a portable snack. Excellent for ovulatory phase.
The highest omega-3 content of any nut. Anti-inflammatory and brain-supportive.
Lignans, omega-3, and fibre. The single most hormonally active food.
Magnesium, iron, and anti-inflammatory flavanols. The craving that's actually useful.
Clinically shown to reduce period pain comparably to ibuprofen. Use it.
Curcumin has direct anti-endometrial and anti-inflammatory effects. Use it daily.
Log food. Get cycle-aware insight.
Oli knows what phase you're in and moves your calorie and macro targets accordingly. The nutrient detail on these pages is reading, not something the app counts.
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How your nutritional needs shift across all four phases of your cycle.
Research guides for endometriosis, PCOS, adenomyosis, and more.
Research guides for endometriosis, PCOS, adenomyosis, perimenopause and more.