cycle aligned meal plan

new recipes + staying healthy in the craziness

Hi friends - happy Friday!! Hope you’re all feeling good this week. Lot’s of yucky bugs are going around right now, so I wanted to point you in the direction of THIS post that I wrote about holistic ways to keep your immune system strong. It’s summer, there’s no time to be sick!

I’m here with another cycle-aligned meal plan for you to follow, with breakfast, lunch, and dinner recipes that have nutrients that are supportive of each phase! These recipes are tried and true, and I hope you find them to be as yummy as I do. I also am hoping that over time you guys can start to find ways to create your own recipes with these principles! Mini reminder: warming foods, iron, and healthy carbs belong in the menstrual phase, lots of fiber, leafy greens, and healthy carbs belong in the follicular and ovulatory phases, and omegas and root veggies really support the luteal phase!

Let’s go!

Menstrual Phase

Breakfast: Protein Pancakes

• Ingredients:

  • 1 ripe banana

  • 2 eggs

  • 1 scoop vanilla protein powder

  • 1/2 tsp baking powder

  • 1/4 tsp cinnamon

  • 1/2 tsp vanilla extract

  • Coconut oil for cooking

• Instructions:

  1. Mash the banana in a bowl.

  2. Add eggs, protein powder, baking powder, cinnamon, and vanilla extract. Mix until smooth.

  3. Heat a skillet over medium heat and coat with coconut oil.

  4. Pour batter onto the skillet to form pancakes

  5. Feel free to throw in some optional blueberries or mini chocolate chips

  6. Cook for 2-3 minutes on each side until golden brown.

  7. I really love stewing some frozen wild blueberries and pouring on top with a scoop of yogurt!

     

Lunch: Rotisserie Chicken Buddha Bowl

• Ingredients:

  • 1 cup quinoa, cooked

  • 1 cup shredded rotisserie chicken

  • 1/2 avocado, sliced

  • 1/2 cup cherry tomatoes, halved

  • 1/2 cup cucumber, diced

  • 1/4 cup shredded carrots

  • 1 tbsp sesame seeds

  • 2 tbsp tahini

  • 1 tbsp lemon juice

  • Salt and pepper to taste

• Instructions:

  1. Assemble the bowl with a base of quinoa.

  2. Arrange chicken, avocado, cherry tomatoes, cucumber, and carrots on top.

  3. Sprinkle with sesame seeds.

  4. In a small bowl, mix tahini, lemon juice, salt, and pepper. Drizzle over the bowl before serving.

Dinner: Arugula Steak Salad

Ingredients:

• 2 cups arugula

• 1/2 cup cherry tomatoes, halved

• 1/2 cucumber, diced

• 8 oz steak (such as ribeye or flank steak)

• Salt and pepper to taste

• 1/2 tbsp olive oil

For the Chimichurri:

• 1/2 cup fresh parsley, finely chopped

• 2 tbsp fresh cilantro, finely chopped

• 1 garlic clove, minced

• 1/4 cup olive oil

• 2 tbsp red wine vinegar

• 1/2 tsp red pepper flakes (optional)

• Salt and pepper to taste

Instructions:

1. Prepare the Chimichurri:

   • In a bowl, combine the chopped parsley, cilantro, minced garlic, olive oil, red wine vinegar, red pepper flakes (if using), and salt and pepper. Mix well and set aside.

2. Cook the Steak:

   • Season the steak with salt and pepper.

   • Heat 1/2 tbsp of olive oil in a skillet over medium-high heat.

   • Cook the steak for 3-4 minutes on each side for medium-rare, or until desired doneness.

   • Remove the steak from the skillet and let it rest for 5 minutes before slicing thinly against the grain.

3. Assemble the Salad:

   • In a large bowl, combine the arugula, cherry tomatoes, and cucumber.

   • Top with the sliced steak.

4. Serve:

   • Drizzle the chimichurri sauce over the salad.

   • Toss gently to combine and serve immediately.

Follicular Phase

Breakfast: Berry Chia Pudding