The Cycle Advantage: 28-Day Meal Plan

28-Day Cycle-Synced Meal Plan for Active Women & Athletes

Support your performance, recovery, and energy across every phase of your cycle with this 4-week meal plan designed by a sports dietitian. Each day includes three balanced meal ideas and one snack—based on evidence-informed strategies to align with hormonal shifts during the menstrual cycle.

While this plan is not prescriptive, it provides nourishing, easy-to-follow ideas using real foods to fuel you through follicular highs, luteal lows, and everything in between.

This plan pairs best with The Cycle Advantage guide for deeper understanding of how to adjust your nutrition for each cycle phase.

About the Creator

Written by a registered sports dietitian and elite distance runner with a passion for helping women fuel for performance and feel their best, this guide is built from years of academic training, competitive experience, and client success. I created what I wish I had when navigating sport and hormones—clear, actionable information tailored to female athletes.