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Follicular-Phase Basic Plan Days 1-14 plan
Breakfast: 1 fruit &
1 grain
or 1 protein and 1-2 vegetables,
1 **calcium source,
1 *EFA source.
1 daily multi-vitamin
8-16 oz water/beverage
AM Snack: 1 fruit or
vegetable, 1/2 protein
8-16 oz water/beverage
Lunch: 1 protein and/or 1
grain/bean, 2 vegetables, 1 fruit, 1 **calcium source, 1 *EFA
source
Afternoon snack: 1 **calcium
source, 1 fruit or vegetable
20-60 min. exercise
Dinner: 1 protein or 1
grain/bean (grain optional), 2 vegetables, 1 **calcium source, and 1 *EFA source
PM Snack or Dessert: 1/2
calcium source & 1 fruit, or 1 grain/nut & fruit
*EFA= essential fatty acid from 1 flax seed oil capsule, 1 Tbs. flax seed meal,
1 fish oil capsule, or fatty fish from list
**Calcium source= 1 400-mg calcium + vitamin D tablet, or 1
cup/225ml of low fat soy + D or organic skim milk + D=300mg calcium & 120IU's of D
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The Follicular phase plan allows more
choices of stress foods within reason. If you must eat red meat, eat no more than a 3-4
oz/lean organic serving not more than twice a week. If you can afford it, purchase grass feed beef or organic-hormone-free, free-range chicken.
The Gluten-Free Cycle Diet Workbook is available through consultation only and ideally with a diagnosis of gluten intolerance or Celiac Disease. Please contact the Cycle Diet
Dietitian if you have questions about attempting the gluten-free lifestyle.
Tips:
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You may have better results if you stay
with poultry or fish. |
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You may choose any combination of breakfast, lunch or
dinner as long as you stay with the basic follicular phase plan on
the left. |
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Don't forget to get in 2 snacks
a day to keep blood sugar level. |
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Eat approximately every 3 or 4 hours.
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If you can avoid it, try not to take a calcium
tablet and multi-vitamin
together at the same time. |
Follicular Phase Menu, cycle days 1-14
8-16oz water on waking
15-30 minutes aerobic exercise of your
choice
Breakfast:
3/4 cup 100% Bran,(watch for digestive problems)or
3/4 cup Gluten free cereal & 1 Tbs. Flaxseed meal
1 cup of soy milk, organic skim milk or GF Rice beverage
1 cup fresh melon & strawberries or 1/2 cup blueberries plus 1 daily
multi-vitamin
Morning Snack:
1/2 cup fresh fruit or 5 oz cut carrots (10 baby carrots) Eat a fruit and a
vegetable if you want.
5 walnuts or almonds
8-16oz water or tea (try not to drink soda)
Lunch:
10 oz Vegetable Soup
3 oz Turkey or chicken sandwich on
1 slice whole grain bread, or GF brown rice bread
lettuce & tomato
Side salad w/ 2 Tbs olive oil vinaigrette dressing
1/2 cup sliced apple with skin.
8oz Soy milk or 500mg calcium+ D
Afternoon snack
6 oz LF SF yogurt* or fruit (no aspartame)
8-16 oz water
Dinner:
3-5oz grilled salmon or favorite baked fish
1 cup steamed broccoli or vegetable
Large salad or mixed fresh greens with chopped red or green bell
peppers, cucumbers, tomato
Small baked potato w/ spray non-hydrogenated margarine
PM snack or dinner dessert (optional)
Oatmeal cookie- see recipe
1/2 cup Organic skim, Soy or Rice milk
Or
Fresh fruit and 10 almonds
Provides an estimated 1,400-1,800 kcals
1,000-1,300mg of calcium
25 grams of fiber
If you plan to try a gluten free diet, you should first be tested for gluten intolerance or Celiac Disease. Please contact the Cycle Diet
Dietitian for clarity. |
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Follicular Phase
meal ideas
Breakfast
Menu
Lunch Menu
Dinner Menu
Snacks
Common Measurement Conversions
Solid Measures
1 oz = 28 grams
2 oz = 56 grams
3 1/2oz = 100 grams
4 oz=1/4lb.= 112grams
5 oz = 140 grams
6 oz = 168 grams
8 oz= 1/2lb=225grams
9 oz = 250 grams
12 oz=3/4lb=340grams
16 oz= 1 lb.= 450grams
Liquid Measures
1 teasp = 5 ml
2 teasp = 10ml
1 Tbs = 14ml
2 Tbs = 28ml
1/4 cup = 56ml
1/2 cup = 110ml
3/4 cup = 170ml
1 cup = 225ml
250ml= 1/4 liter
2 cups = 450ml
2 cups = 1 pint
2 1/4 cups= 1/2 liter
2 1/4 cups = 500ml
4 cups = 900ml
4 cups = 1 quart
4 1/2 cups = 1 liter
Oven Temperature Equivalents
225 F = 110 C
250 F = 130 C
275 F = 140 C
300 F = 150 C
325 F = 170 C
350 F = 180 C
375 F = 190 C
400 F = 200 C
425 F = 220 C
450 F = 230 C
475 F = 240 C
500 F = 250 C
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