Snack Heaven Cookbook$9.95Regular price $19.9550% off
Snack Heaven

🌙 New Release · Save 50%

Snack your way to
pain-free periods

Cycle-synced snack recipes tailored to every phase of your menstrual cycle. Mostly vegan, always delicious, so you can eat for your hormones, not against them.

$9.95Regular price $19.9550% off

🎁 Includes: Free Mini Guide: 4 Phases, 4 Recipes

Brigitte Riedl holding a tray of chocolate-covered energy balls
🍫70+ recipes
🌿Mostly vegan
⚡No-bake options

The Story Behind the Book

Why I started
eating with my cycle

I was 29 when I first started eating in sync with my cycle. Before that? Constantly tired, low on energy, dealing with cramps that felt like they were just part of life. Once I started paying attention to what my body needed in each phase, everything shifted.

From exhausted to energisedOf course, other factors always play a role too: stress, illness, travel, life. But having cycle nutrition as a foundation made a huge difference in how I navigate all of it.
Made for beginners: simple, fast, realI created Snack Heaven because the recipes are easy and quick to make, perfect if you’re just starting out. Will you need to adjust your shopping and rethink some habits? Yes, but that’s exactly the point. Small changes in what you eat create real changes in how you feel. No shortcuts, but no overwhelm either.
Cook with it anywhereThe PDF format means you can have it open on your tablet while you cook, or pull it up on your phone in the kitchen. No printing, no fuss. It’s designed to be your everyday companion.
What’s next: a cycle-synced breakfast cookbookSnack Heaven is just the beginning. I’m currently working on a cycle-based breakfast cookbook so you can nourish your hormones from the very first meal of the day. Stay tuned.
Cycle Mentor: coming Autumn 2026Since February 2026 I'm training as a certified cycle mentor. From autumn 2026 I'll be offering 1:1 sessions. Stay tuned via @period_and_stuff.
Inside the cookbook: full-page recipe photo
Inside the cookbook: recipe with ingredients and instructions
Snack Heaven cookbook cover
  • 🌙 Cycle-Synced
  • 🌿 Mostly Vegan
  • ⚡ Quick & Easy
  • 📱 PDF for phone & tablet
  • 🔬 Hormone Science

Four Phases, Four Superpowers

Every recipe has a reason

Each phase of your cycle calls for different nutrients. Snack Heaven takes the guesswork out. Just find your phase and snack accordingly.

Phase 01

Menstrual

Day 1–5 · Rest & Restore

Hormone levels are at their lowest. This is the time for rest, warmth, and gentle nourishment to replenish what’s lost.

  • Iron
  • Vitamin C
  • Omega-3
22 recipes

Phase 02

Follicular

Day 6–13 · Rise & Energize

Estrogen rises, energy increases. A phase of renewal and fresh momentum as the body prepares for ovulation.

  • B-Vitamins
  • Zinc
  • Magnesium
21 recipes

Phase 03

Ovulation

Around Day 14 · Peak & Glow

Estrogen peaks, and many women feel their most confident and energized. The body’s natural high point.

  • Antioxidants
  • Vitamin E
  • Omega-3
12 recipes

Phase 04

Luteal

Day 15–28 · Soothe & Balance

Progesterone takes the lead. Grounding foods, reduced stress, and gentle routine. PMS can appear toward the end.

  • Magnesium
  • Vitamin B6
  • Complex Carbs
24 recipes

What's Inside

More than just recipes

A complete guide to understanding your body and nourishing it with intention, one snack at a time.

Chia Puddings

Two overnight chia pudding variations per phase, perfect as a nourishing breakfast or snack.

Brownies & Fudge

Guilt-free chocolate made with beetroot, black beans, and cacao. Functional and delicious.

Energy Balls & Bites

No-bake bites with seeds, nut butters, and adaptogens. Ready in minutes, lasting in energy.

Smoothies & Health Shots

A targeted smoothie and a powerful daily shot for each phase. Fast and nutrient-dense.

Hummus Variations

Four unique hummus recipes, from Beetroot to Turmeric-Ginger, each matched to a phase.

Signature Cappuccinos

A hormone-supportive cappuccino for each phase, from Matcha to Nutty Adaptogen.

Hormone Science

Clear explanations of estrogen, progesterone, FSH, LH, and how nutrition affects each.

Seed Cycling Guide

A complete seed cycling protocol per phase, with ingredient explanations and alternatives.

Ingredient Deep-Dives

Breakdowns of every ingredient: nutrients, best phases, and allergy-friendly substitutes.

Straight from the book

Snacks you'll actually want to make

No studio food styling. These are the real recipes, shot in a real kitchen. Exactly what lands on your plate.

Creamy Chocolate Overnight Chia Pudding
MenstrualCreamy Chocolate Overnight Chia Pudding
Cinnamon Protein Cookies
FollicularCinnamon Protein Cookies
Blue Glow Balls
OvulationBlue Glow Balls
Calm & Cozy Balls
MenstrualCalm & Cozy Balls
Fresh Start Balls
FollicularFresh Start Balls
Zucchini Fries
OvulationZucchini Fries
Chocolate Tahini Cookie Dough
MenstrualChocolate Tahini Cookie Dough
Phytoestrogen Cookies
FollicularPhytoestrogen Cookies
Blueberry Glow Balls
OvulationBlueberry Glow Balls
Red Velvet Brownies
All phasesRed Velvet Brownies
Beetroot Hummus
MenstrualBeetroot Hummus
Energy-Boosting Brownies
FollicularEnergy-Boosting Brownies

…and 60+ more inside the cookbook.

🎁 Free Bonus Included

The Free Mini Guide:
4 Phases · 4 Recipes

Every purchase comes with "Female Cycle Simplified", a beginner-friendly overview of all four cycle phases, key nutrients, and one recipe per phase to start cycle-syncing straight away.

  • The science behind each phase: hormones, energy & mood explained simply
  • Key nutrients per phase: what your body needs and why
  • 4 nourishing snack recipes, one for each cycle phase
  • Instant PDF download, yours to keep forever

Mini Guide Preview

FREE
Menstrual PhaseDays 1–5 · Rest & Replenish
Carrot Energy Balls
Follicular PhaseDays 6–13 · Rise & Energize
Phytoestrogen Cookies
OvulationAround Day 14 · Peak & Glow
Blueberry Glow Balls
Luteal PhaseDays 15–28 · Soothe & Balance
Healthy Chocolate Cookies

About Me

Made by a woman
who was tired of suffering

For years, painful periods were just normal: cramps, fatigue, spotting, PMS. Then I started experimenting with cycle-synced nutrition in my Vienna kitchen. The results changed everything.

"I can work out and hang out with friends, even on day one of my cycle. And I want the same for you."

What started as personal research turned into over 70 snack recipes, each designed to give your body exactly what it needs, exactly when it needs it. No strict rules. No complicated cooking. Just delicious food that works with your hormones.

Brigitte RiedlBiotechnology graduate · Vienna, AustriaCreator of @period_and_stuff
Brigitte Riedl holding a heart-shaped mango cheesecake
Brigitte RiedlThe woman behind every recipe in this book.
70+
Snack recipes across all 4 phases
240
Pages of recipes, science & guidance
4
Cycle phases, each with targeted nutrition
∞
Recipes easy enough to make at home

Instant PDF Download

Start snacking with your cycle today

70+ hormone-friendly recipes across 240 pages. A complete guide to cycle nutrition. One cookbook that works for every phase of your month.

$9.95Regular price $19.95

🎁 Includes the Free Mini Guide: 4 Phases · 4 Recipes, automatically with your purchase

Instant PDF download · Works on any device · No subscription needed