🍴 Resources & Meal Planning

Food lists, recipes, and meal ideas for each cycle phase.

🥑 Ketobiotic Foods (Power Phases)
Low-carb, high-fat eating to support estrogen and trigger autophagy

Animal Proteins

  • • Grass-fed beef (ribeye, ground)
  • • Wild-caught salmon
  • • Pastured eggs (2–3 per meal)
  • • Organic chicken thighs
  • • Sardines (canned in oil)
  • • Lamb

Plant Proteins

  • • Hemp seeds (2 tbsp)
  • • Pumpkin seeds (1 oz)
  • • Macadamia nuts (1 oz)
  • • Pecans (1 oz)
  • • Almonds (1 oz)
  • • Walnuts (1 oz)
🍎 Hormone Feasting Foods (Manifestation & Nurture)
Higher-carb eating to support progesterone and testosterone

Root Vegetables

  • • Sweet potatoes
  • • Beets
  • • Carrots
  • • Parsnips

Legumes & Grains

  • • Chickpeas
  • • Lentils
  • • Quinoa
  • • Oats
📋 Quick Reference: What to Eat Each Phase

Power Phase 1 & 2 (Days 1–10, 16–19)

Ketobiotic: Grass-fed beef, wild salmon, eggs, avocado, olive oil, leafy greens, broccoli. Keep net carbs ~50g.

Manifestation Phase (Days 11–15)

Hormone Feasting: Sweet potatoes, berries, quinoa, chickpeas, kimchi, Greek yogurt. Aim for 100–150g net carbs.

Nurture Phase (Days 20–28)

Hormone Feasting + Self-Care: Same as Manifestation, but prioritize magnesium-rich foods (pumpkin seeds, dark chocolate), warm meals, and rest. NO FASTING.

💊 Supplements & Cortisol Support
Optional additions to support your cycle and nervous system

Magnesium Glycinate

200–400mg in the evening. Supports sleep, nervous system, and cortisol regulation.

Celtic Sea Salt

Pinch in water during fasting window. Supports adrenals and electrolyte balance.

Omega-3 (Fish Oil or Algae)

1000–2000mg daily. Supports brain health, mood, and inflammation.

Vitamin D3

2000–4000 IU daily. Critical for immune function, mood, and hormone balance.

Probiotics

High-quality probiotic with 10+ billion CFU. Supports gut health and estrogen metabolism.

⚠️ Disclaimer

Always consult with your healthcare provider before starting any supplements, especially given your specific health conditions.