Seed Cycling Bars

These nutty treats are not only so easy to make, but they are also tasty enough that you will crave them regularly! Although this recipe originated as a way to easily incorporate regular seed cycling and support hormone production for women, they are a great snack for kids and men just the same and offer 4g of fiber per bar. We strongly recommend all seeds used should be bought raw and unsalted, and they should be kept in the fridge until it’s time to grind them!

If you are unfamiliar with seed cycling, it supports women’s hormonal balance by incorporating specific types of seeds into your diet during different phases of your menstrual cycle. The first half of your cycle, or the follicular phase, starts on day one of menstruation. During days 1-14, consume flax and pumpkin seeds to support estrogen production. The second half of your cycle, or the luteal phase, spans days 15-28, when you should consume sesame and sunflower seeds to support progesterone production.


1/2 cup peanut butter
1/2 cup pumpkin seed butter
1/2 cup unsweetened coconut flakes, shredded

1/2 cup puffed rice cereal 
1/4 cup maple syrup
14 tbsp pumpkin seeds, ground

14 tbsp flax seed, ground

LUTEAL PHASE (Day 15-28)
1/2 cup peanut butter
1/2 cup sunflower seed butter
1/2 cup unsweetened coconut flakes, shredded

1/2 cup puffed rice cereal
1/4 cup maple syrup
14 tbsp sunflower seeds, ground
14 tbsp sesame seeds, ground

Start by lining an 8×8 inch pan with parchment paper.
Next, add the peanut butter, nut butter, coconut, and puffed rice cereal to a bowl. Use a large spoon to start to combine.
As the mixture starts to thicken, add the seeds and maple syrup. Continue stirring to combine. You may need to use your hands to finish combining all ingredients.
Scoop the mixture into your lined pan, and press it out to cover the entire pan evenly.
Place the pan in the freezer for about 30 minutes until the mixture is no longer soft.
Remove from the pan and place on a cutting board. Cut in half, then cut each half into 7 pieces to create 14 (relatively) even-sized bars.
Enjoy one each day for the next 14 days before switching seed types.

Nutrition Facts per follicular phase seed bar: 219 calories, 16g fat, 13.7g carbs, 7.8g protein
Nutrition Facts per luteal phase seed bar: 233 calories, 18g fat, 16.7g carbs, 7.8g protein