Table of Contents
Welcome to Cycle-Synced Eating
This -day meal plan is designed to align your eating with your menstrual cycle. By
eating the right foods at the right time, you’ll support your hormones, stabilize your
energy, and achieve sustainable results without the stress of traditional calorie
counting
How to Use This Plan:
- Identify which cycle phase you’re currently in (Days 1-10,11-15,16-19,20-28)
- Follow the meal recommendations for your phase
- Adjust portion sizes based on your hunger and activity level
- Remember: 80% adherence = results. Perfectionism creates stress!
Understanding the Two Eating Styles:
Ketobiotic Eating (Power Phases: Days 1-10& 16-19)
Macros: 50g net carbs | 60% fat | Moderate protein
During the Power Phases, your body thrives on low-carb, high-fat eating. This supports
estrogen metabolism, triggers autophagy, and keeps insulin stable. Focus on grass-fed
meats, wild fish, avocado, nuts, seeds, and leafy greens.
Why It Works: Estrogen is high, your metabolism is elevated, and your body is primed
for fat burning and cellular repair.
Hormone Feasting (Manifestation & Nurture: Days 11-15& 20-28)
Macros: 100-150g net carbs | Moderate fat | Moderate protein
During the Manifestation and Nurture Phases, your body needs more carbohydrates to
support progesterone and testosterone production. Include sweet potatoes, berries,
quinoa, and fermented foods. This phase is about nourishment, not restriction.
Why It Works: Progesterone and testosterone need carbs to function optimally. Higher
carbs support energy, mood, and hormonal balance.
