Cycle-Synced Recipe Book: 28-Day Meal Plan (PDF)

Eat for your phase — every single day. The Cycle-Synced Recipe Book takes the guesswork out of cycle syncing with full daily meal plans for all 28 days of your cycle, built around the four phases: menstrual, follicular, ovulatory and luteal.

Every day gives you 5–6 complete meals with ingredients, simple step-by-step methods and timings — plus the protein and calorie totals for the day. Each meal card shows its protein content and nutrient-coverage bars (% of your daily needs), calculated from USDA FoodData Central data, so you can see exactly what each day’s food provides.

What makes it different

• Full 28-day meal plans – breakfast, snacks and dinner mapped to every phase
• Phase-aligned protein targets – per kg of body weight, from menstrual (1.6–1.8g) to luteal (2.0–2.2g)
• 20 key nutrients addressed – iron, omega-3, magnesium, B vitamins, zinc, choline, calcium, tryptophan and more
• Personal calculators – work out your own protein and calorie targets in three simple steps
• Instant digital download – yours to keep, forever

The four phases

• Menstrual (Days 1–5) – rest & replenish with iron, omega-3 and magnesium
• Follicular (Days 6–13) – build & energise with B vitamins, zinc and selenium
• Ovulatory (Days 14–16) – peak performance with antioxidants, iodine and choline
• Luteal (Days 17–28) – nourish & calm with magnesium, B6 and tryptophan

What's included

• 76-page digital recipe book (instant PDF download)
• Daily meal plans for all 28 days, with water targets and daily nutrient coverage
• Phase guides, personal protein & calorie calculators, and kitchen tips for each phase

Pairs perfectly with the Cycle Syncing Food Chart. Educational content to support your nutrition — not medical advice.