What to eat in each phase, on one page.
The Cycle Phase Cheat Sheet: all four phases of your cycle, the foods that suit each one, and a gentle tip for every phase. Free, printable, and yours in a minute.
Free PDF. Occasional gentle emails. Unsubscribe anytime.
- 1 page, A4 PDF
- Print it or keep it on your phone
- Sourced from the NHS and the BDA
FREE · 1 PAGE
Four phases, one glance.
Menstrual
Iron-rich foods, vitamin C to help absorb it, and warm, comforting meals.
Follicular
Protein, fibre and healthy fats for steady energy as it returns.
Ovulatory
Colourful plants, fibre and lighter meals. Three colours on the plate.
Luteal
Complex carbs, magnesium, calcium and B vitamins, for when you're hungrier.
No overhaul, no rules to fail at.
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The link appears right here, and a copy lands in your inbox too.
Pick two foods from today's phase
Find where you are in your cycle and start there. That's it.
Simple on the page, sourced underneath.
Every claim on the cheat sheet is checked against the NHS, the British Dietetic Association or peer-reviewed research, and where the evidence is still limited, it says so.
Written and reviewed by The itsjustmy Wellness Team. Educational, not medical advice: speak to a healthcare professional about your own needs.
Is it really free?
Yes. You get the full one-page PDF, free for personal use.
What will you email me?
Your cheat sheet first, then occasional gentle emails about eating with your cycle. Unsubscribe anytime, in one click.
What if my cycle isn't 28 days?
The days are a rough guide for a 28-day cycle. Every body is different, so go by your own phases rather than the calendar.
Can I print it?
Yes. It's a single A4 page, made to print or to keep on your phone.