The Hormone-Friendly Meal Plan
4 Weeks of Cycle-Synced Recipes for Energy, Skin & Mood
- Specific recipes with ingredients and quantities for each phase
- Nutrient cheat sheet — what to eat and avoid per phase
- Weekly shopping lists ready to print
- Meal prep guide — 30 minutes of Sunday prep per phase
- Swap guide for vegetarian, gluten-free, dairy-free, and budget diets
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What's Inside
Chapter Breakdown
Why What You Eat Should Change Every Week
How your hormones shift your nutritional needs across the cycle
Your Nutrient Cheat Sheet by Phase
Key vitamins, minerals, and macros to prioritize — and avoid — in each phase
Week 1 — Menstrual Phase: Rebuild & Restore
Iron-rich, warming recipes to replenish your body during your period
Week 2 — Follicular Phase: Fuel & Energize
Light, fresh meals to match your rising energy and metabolism
Week 3 — Ovulatory Phase: Light & Fresh
Anti-inflammatory, fiber-rich recipes for your peak hormone window
Week 4 — Luteal Phase: Stabilize & Soothe
Complex carbs and magnesium-rich meals to ease PMS and cravings
Meal Prep Guide: Batch Cooking by Phase
30 minutes of Sunday prep per phase — freezer-friendly and time-saving
Shopping Lists by Phase
Printable weekly shopping lists organized by cycle phase
Swap Guide: Dietary Adaptations
Vegetarian, gluten-free, dairy-free, and budget-friendly alternatives for every recipe
28-Day Meal Tracker
Printable tracker to log meals, energy, mood, and symptoms day by day
Who This Is For
This guide is perfect if you...
Women interested in cycle-synced nutrition
Anyone experiencing PMS-related food cravings
Women wanting to optimize energy and mood through food
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