Sample Menu & Snack Recipe
The Cycle diet is divided into two phases, days 1-14, and days 15-28. New menus are developed monthly with hundreds of easy-to-prepare recipes to choose from. You will receive easy to understand explanations of why certain foods are best during each phase. After 2 full cycles on the plan you may begin to include a few stress foods back into your plan for more flexibility. Menus are easily personalized and adaptable to your preferences and lifestyle.
Follicular Phase Days 1-14
1 cup 100% Bran or Gluten-free whole grain cereal
1 cup of unsweetened almond milk or 1 cup organic milk
*avoid all dairy if lactose intolerant
1 cup fresh melon & strawberries or 1/2 cup blueberries
Apple and 1 Tbs organic natural peanut butter
8-16 oz of water
1 cup Homemade Vegetable Soup -see support board for recipe
3 oz turkey or chicken on 100% whole grain bread or gluten-free bread,
lettuce & tomato
Side salad w/olive oil vinaigrette dressing, 1/2 cup sliced pear with skin.
8oz unsweetened almond milk or 500mg calcium+ D, 1 fish oil caplet
6oz plain non-dairy or plain organic yogurt, add your own fruit and sweetener
**4-5oz grilled wild salmon
1 cup sauteed green beans in extra virgin olive oil
Salad or mixed fresh greens, tomato
Baked potato & 2 tsp (Earth Balance) or EVOO
1 Oatmeal cookie, see recipe at bottom of page
1/2 cup unsweetened almond milk
Fresh fruit and 10 almonds
*60% of women with lactose intolerance may also be dairy protein sensitive
Contact the Cycle Diet Dietitian for dairy protein sensitivity testing
**Fish or vegetable protein is the recommended protein during days 15-28.
Oatmeal Cookies (GF/DF)
1/4 cup buttery spread, Organic Earth Balance (dairy-free)
1/2 cup organic cane sugar, substituent stevia equivalent if sugar-free
1/4 cup organic brown sugar
2 teaspoons vanilla
2 teaspoons water
1/2 teaspoon salt
2 cups all purpose Gluten Free flour (Carol Fenster's blend is good)
1/4 tsp xanthium gum
1/2 tsp baking powder
1/2 tsp cinnamon
1 1/2 cups Old fashion rolled oats or verified GF oats (not instant)
3/4 cup raisins (optional)
3/4 cup chopped English walnuts
Preheat oven to 375 degrees. Mix butter, sugar, or stevia until creamy. Combine with egg, vanilla, and salt, blend.
Mix flour, baking powder, and old fashion rolled oats. Add raisins and nuts.
Spoon onto greased cookie sheets and flatten each cookie slightly with spoon. Bake for 10-12 minutes.
Makes about 2 dozen cookies
Last revision 4/2013
Developed by Debra Hope-Riedesel RD LD