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The beneficial phytochemicals
from eating fresh fruits like grapes can not be
obtained anywhere else. Eat a variety of color in fruits and
vegetables everyday.
Learn
more about the beneficial phytochemicals and antioxidants in
fruits and vegetables by following the link to Ohio State
University Fact Sheet.
Phytochemicals
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This page contains the foods to include list and the base diet plan. You will find this list in The Cycle Diet Workbook along with all menus and 100+ recipes. Go to the products link to order.
If you suspect a food intolerance or sensitivity ask the Cycle Dietitian about common food sensitivity testing.
The new Gluten Free Cycle Diet Workbook is available only through private consult.
Foods Included in the Cycle Diet
Meats
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Fruit
Eat at least 2 to 3 (1/2 cup)114g
servings a day
blueberries
blackberries
guava
watermelon
grapefruit
kiwi
papaya
cantaloupe
apricots
orange
strawberries
peaches
raspberries
tangerine
mango
honeydew
star fruit
plums
bananas
cherries
lime
grapes
pears
pineapple
apples
figs
prunes
pomegranate
fruit cocktail
Nuts
Almonds
pistachios
walnuts
sunflower-seeds
roasted- peanuts
Oils
Olive
Canola
Flaxseed |
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Vegetables Eat
at least 3 to 6 (1/2 cup)114g servings a day
collard greens spinach 1/2 cup
cooked or 1 cup raw
Kale
Swiss chard
red peppers
sweet potato
pumpkin (can)
carrots
broccoli
okra
Brussels sprout
any lettuce
romaine
potato, baked
winter squash
green pepper
frozen mixed vegetables
snow peas
peas
asparagus
endive
tomato
avocado
artichoke
cauliflower
Boston or Bibb
summer squash
corn
green beans
celery
cabbage
mushrooms
onion
radish
cucumber
eggplant
alfalfa sprouts
zucchini
wax beans
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Beans/Protein Eat
at least 5 to 8 (1/2 cup)114g servings/week
soybeans or tofu
pinto beans
chickpeas or garbanzos
lentils
edamame(soy)
blackeyed peas
black beans or turtle
beans
white beans
lima beans
kidney
beans
great northern
mung beans
peas
split green
peas
fava beans
Grains
Eat at least 1 to 3 servings a
day 1 serving = 1/2 cup-114g or 1 slice bread
100% whole grain cereal and breads
whole wheat-
pasta
barley
bulgar
rye
wheat germ
*Gluten free:
*quinoa
*buckwheat
*groats
*wild
rice
*brown rice
**Pure oats
*sorghum
*millet
*tapioca
*corn
*Montina
*Teff |
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Meats/Protein
Eat Mostly:
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Salmon, preferably wild, Pacific farmed
is OK
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Cod
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Tilapia
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Flounder
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Haddock
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Halibut
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Ocean perch
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Sole, Snapper
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Yellow tail Tuna
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Water packed tuna (avoid Albacore or
regular tuna if breast feeding or pregnant)
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Mahi-mahi
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Cat Fish (not fried)
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Mackerel
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Turkey Breast
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Chicken Breast
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Eggs, Egg substitute
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Shrimp
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*Soy, Textured protein, Tofu or edamame
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During Follicular Phase Only:
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Pork tenderloin (white)
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Very Lean hamburger (limit red meat to 3oz servings 2x's a week)
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Very Lean Beef, organic or grass feed (limit red meat to 3oz serving 2x's a week)
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Foods OK in limited amounts during follicular phase
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Mozzarella cheese, part-skim
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Regular sugar added yogurts, low-fat plain preferred
(no aspartame or artificial sweeteners) stevia or agave O.K.
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Low fat cheddar cheese
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1%, 2% milk (organic) limit due to animal fat, soy, rice, hemp or nut milk preferred if dairy sensitive
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Ice Cream, frozen yogurt with live cultures perferred
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Spray margarine or non-hydrogenated spread preferred
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Non-dairy topping (avoid hydrogenated oil)
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Organic tortilla chip, cooked in pressed
oil
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dark meat chicken or dark meat turkey due to higher % of saturated fats
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Microwave popcorn, limit to follicular phase due to hydrogenated oils
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Restaurant take-out (unless you know
how it's prepared) If eating out, stick with salads that have grilled chicken breast, read label of salad dressing.
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Sweets, limit due to high fructose corn syrup content.
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* Gluten Free grains. **Most oats contain cross contamined gluten. There are GF verified oats available on the market.
Quinoa and soy are sources of complete protein, includes all 9 essential
amino acids
Special Note: Celiac Disease or gluten intolerance screening is recommended prior to going on a gluten free diet. Please
contact the Cycle Diet Dietitian on options for food sensitivity or intolerance testing with an accredited laboratory.
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The Cycle Diet
Base Plan
8-16 oz 225-450ml. water on waking
20-30 min. exercise
Breakfast: 1 fruit, 1 to 2 grain
or 1 protein and 1-2 vegetables,**1 calcium source, *1 Essential
Fatty Acid (EFA) source. 1 daily multi-vitamin
8 oz/225ml water or tea
AM Snack: 1 fruit or
vegetable
8 oz/225ml water or tea
Lunch: 1 protein/soy or 1 to 2
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/soy or
1 to 2
grain/bean,
2 vegetables,
**1 calcium source, *1 EFA source
Optional PM snack or dessert:
Whatever you want from included
foods
Be sure and see both the follicular and luteal phase menu links for more specifics.
*EFA= essential fatty acid from 1 flaxseed oil
capsule, 1 Tbs. fresh ground flaxseed meal, 1 fish oil capsule, or fatty
fish from list
**Calcium source= 1 300-500-mg calcium + vitamin D
tablet, or 1 cup of low fat soy or organic skim milk or 6oz SF yogurt.
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