Meal Planning for July
- Chelsea Magyar
- Jun 22, 2024
- 8 min read
Brand new month, brand new meal plan! Woohoo! Last month I tried the Cycle Syncing approach to my diet. I was trying to correct amenorrhea (loss of mentrual cycle), but my period came back the day I started the meal plan. Anticipating nutritious food and balanced meals must have been enough!
This month I am using Cycle Syncing as inspiration again, and I am trying to hit an iron target of 18mg or more per day (I have a history of iron deficiency, and monthly bleeding makes deficiency more of a concern). I ordered the phases of this meal plan for my cycle, but you may need to reorder the weeks if you are trying to align your diet with your cycle. Or perhaps you don't have a cycle and you can ignore the period related stuff and focus on the food. 😋
This plan was created for an 1800-1900kcal diet, with a protein target of 110g or more (usually more) and an iron target of 18mg or more (usually more, which can be a concern but is not because none of the amounts excede 45mg, which would be the upper limit). Foods for each phase are listed (check out the sources for where these ideas come from), and descriptions are given for each meal plan item. A grocery list is provided at the end, categorised roughly around a store layout (with some suggestions for what to buy online). Enjoy, and happy July! 🥳
Meal Plan
Week 1: Menstrual
Carbs: buckwheat, wild rice
Proteins: duck, pork, catfish, clam, lobster, muscle, octopus, oysters, sardine, scallop, squid, kidney beans, adzuki beans, black soybeans, black turtle beans
Fruit: blackberry, blueberry, concord grape, watermelon
Veggies: beets, burdock, dulse, mushrooms, kale, kelp, kombu, wakame, water chestnut, hijiki
Fats: Chestnuts, sesame, sunflower seeds
Other: tamari, miso, decaf coffee, bancha tea, salt
Breakfast (5 servings)
-1 packet 100 calorie better oats (iron source), 100kcal
-1 snack cup mandarin oranges, 45kcal
-16g almond butter, 95kcal
-170g Fage non-fat greek yogurt, 90kcal
-omega-3, 20kcal
-collagen, 10kcal
-creatine
-pre-workout (Alani Nu Hawaiin Shaved Ice)
-lemon water
Nutrition Summary
360 kcal, 28 g protein, 4.6 mg iron
Post-Workout (5 servings)
-Protein banana bread (1/5 recipe)(iron source), 290kcal
-Oikos Triple Zero Yogurt (blueberries and blackberries are recommended for menstrual phase, so search for thoae flavors), 90kcal
-decaf coffee with almond milk and sugar free vanilla sweetener, 30kcal
Nutrition Summary
410 kcal, 31 g protein, 3.7 mg iron
Lunch (4 servings)
-2oz buckwheat soba noodles (buckwheat is recommended for menstrual phase), 180kcal
-50g mushrooms (recommended for mentrual cycle), 10kcal
-1/4 of a 5oz package kale (recommended for mentrual phase), 15kcal
-2tbs tamari, 20kcal
-4oz Laura's Lean Beef (iron source), 140kcal
Nutrition Summary
365 kcal, 38 g protein, 5.2 mg iron
Snack (4-5 servings)
-140g blueberries (blueberries are recommended for menstrual phase), 80kcal
-1 packet 100 calorie better oats (iron source), 100kcal
-16g almond butter, 95kcal
Nutrition Summary
275kcal, 8g protein, 4.5mg iron
Dinner (6 servings)
-1/2 package or 1 cup long grain and wild rice 90 sec instant rice (wild rice is recommended for menstrual phase), 200kcal
-2 oz Simple Truth pork kielbasa (pork is recommended for menstrual phase), 140kcal
-1/2 package Green Giant Garden Vegetable Medley, 75kcal
Nutrition Summary
415kcal, 14g protein, 2mg iron
Week 2: Follicular
Carbs: barley, oat, rye, wheat
Proteins: chicken, eggs, fresh-water clam, soft-shell crab, trout, black-eyed pea, green lentil, lima bean, mung bean, split pea
Fruit: avocado, grapefruit, lemon, lime, orange, plum, pomegranate, sour cherry
Veggies: artichoke, broccoli, carrot, lettuce, parsley, green pea, rhubarb, string bean, zucchini
Fats: brazil nuts, cashews, flaxseeds, lychee (not sure this is actually a fat), pumpkin seeds, nut butter, olives
Other: pickles, sauerkraut, vinegar
Breakfast (5 servings)
-1 packet 100 calorie better oats (oats and flaxseed recommnded for follicular phase) (iron source), 100kcal
-1 snack cup mandarin oranges (recommended for follicular phase), 45kcal
-16g almond butter (nut butter recommended for follicular phase), 95kcal
-170g Fage non-fat greek yogurt, 90kcal
-omega-3, 20kcal
-collagen, 10kcal
-creatine
-pre-workout (Alani Nu Hawaiin Shaved Ice)
-lemon water (recommended for follicular phase)
Nutrition Summary
360 kcal, 28 g protein, 4.6 mg iron
Post-Workout (5 servings)
-1 packet 100 calorie better oats (oats and flaxseed recommnded for follicular phase) (iron source), 100kcal
-28g cashews (iron source), 160kcal (3 servs will be left)
-1 scoop Dymatize vanilla plant protein powder (iron source), 150kcal
-decaf coffee with almond milk and vanilla sweetener, 30kcal
Nutrition Summary
440kcal, 34g protein, 9mg iron
Lunch (4 servings) (lunch wraps!)
-whole wheat tortilla (if enriched, iron source)(wheat recommended for follicular phase), 110kcal
-3oz cooked chicken breast (based on purdue short cuts) (iron source) (chicken recommended for follicular phase), 100kcal
-1/2 package antioxidant veggies (broccoli and carrots recommended for follicular phase), 50kcal
-28g mozzarella cheese, 80kcal
-1-2 pickle spears (pickles and vinegar recommended for follicular phase), 10kcal
Nutrition Summary
350kcal, 33g protein, 2.1mg iron
Snack (5 servings)
-2 hard boiled eggs (iron source) (eggs recommended for follicular phase)
-1 large slice rye bread toasted (iron source if enriched) (rye recommended for follicular phase), 140kcal
Nutrition Summary
280kcal, 17g protein, 3.4mg iron
Dinner (4 servings)
-2oz whole wheat pasta (wheat recommended for follicular phase) (iron source if enriched), 180kcal
-90g/.25 bag frozen peas and carrots (green peas and carrots recommended for follicular phase), 50kcal
-1/4 can Italian tomatoes, 15kcal
-28g mozzarella cheese, 80kcal
Nutrition Summary
325kcal, 18g protein, 3mg iron
Bonus!
This week's calorie total is about 1750. To get to 1800-1900kcal, something extra can be added, or 1750 can be dandy, as the body burns less calories during the follicular phase. I would recommend buying some plums this week to add to lunch or snack. 😊 Plums are recommended for the follicular phase.
Week 3: Ovulatory
Carbs: aramanth, corn, quionoa
Proteins: red lentil, lamb, salmon, shrimp, tuna
Fruit: apricot, cantalope, coconut, fig, guava, persimmon, raspberry, strawberry
Veggies: asparagus, red bell peppers, brussel sprouts, chard, chickory, chive, dandelion, eggplant, endive, escarole, okra, scallion, spinach, tomato
Fats: almond, flaxseeds, pecans, pistachios, chocolate
Other: coffee, ketchup, tumeric
Breakfast (5 servings)
-1 packet 100 calorie better oats (flaxseeds are recommnded for ovulatory phase) (iron source), 100kcal
-140g frozen strawberries (strawberries recommended for ovulatory phase), 50kcal
-16g almond butter (almonds recommended for follicular phase), 95kcal
-1 scoop Dymatize Vanilla plant protein powder (iron source), 150kcal
-omega-3, 20kcal
-collagen, 10kcal
-creatine
-pre-workout (Alani Nu Hawaiin Shaved Ice)
-decaf coffee with almond milk and vanilla sweetener (coffee and almonds recommended for ovulatory phase), 30kcal
Nutrition Summary
455kcal, 35g protein, 8.9mg iron
Post-workout (4 servings)
-Protein banana bread (1/5 recipe)(iron source)(chocolate recommended for ovulatory phase), 290kcal
-OWYN Pro Elite Plant Protein Shake (iron source), 200kcal
Nutrition Summary
490kcal, 37g protein, 7mg iron
Lunch (4 servings)
-3 oz frozen cooked shrimp (shrimp recommended for ovulatory phase), 100kcal
-1 package Green Giant Andioxidant Vegetables (red peppers recommended for ovulatory phase) (iron source), 100kcal
-21g cashews, 120kcal
Nutrition Summary
320kcal, 26g protein, 6.8 mg iron
Snack
-140g frozen raspberries (raspberries recommended for ovulatory phase), 80kcal
-KIND Healthy Grains Oats & Honey with Toasted Coconut Bar (aramanth, coconut, and quinoa recommended for ovulatory phase), 150kcal
Nutrition Summary
225kcal, 4.5g protein, 2.1mg iron
Dinner (4 servings)
-4oz frozen salmon (salmon recommended for ovulatory phase), 140kcal
-9 spears Birds Eye Steamfresh frozen asparagus (asparagus recommended for ovulatory phase), 30kcal
-1/4 can Italian tomatoes (tomatoes recommended for ovulatory phase), 15kcal
-1/4 box Near East parmesan couscous (iron source), 150kcal
Nutrition Summary
335kcal, 32g protein, 2.3mg iron
Bonus
For snack, there is room to add yogurt or some cheese sticks for a bit higher calories and more protein. These can be purchased the week of to keep them fresh. Adding 50-100 extra kcal would be about 1850-1900kcal for the day instead of 1800kcal.
Week 4: Luteal
Carbs: brown rice, millet
Proteins: chickpea, great northern bean, navy bean, beef, turkey, cod, flounder, halibut
Fruit: apple, date, peach, pear, raisin
Veggies: cabbage, cauliflower, celery, collard, cucumber, daikon, garlic, ginger, leek, mustard greens, onion, parsnip, pumpkin, radish, squash, sweet potato, watercress
Fats: hickory, pine nut, sesame seed, sunflower seed, walnut
Other: mint, peppermint, spirulina
Breakfast (4 servings)
-1 packet 100 calorie better oats (iron source), 100kcal
-unsweetened apple sauce snack cup, 50kcal (or do big and measure may be better) (find grams)
-16g almond butter, 95kcal
-1 scoop Dymatize Vanilla plant protein powder (iron source), 150kcal
-omega-3, 20kcal
-collagen, 10kcal
-creatine
-pre-workout (Alani Nu Hawaiin Shaved Ice)
-decaf coffee with almond milk and vanilla sweetener, 30kcal
Nutrition Summary
455kcal, 35g protein, 8 mg iron
Post-Workout (4 servings)
-2 Thomas mini cinnamon raisin bagels (raisins recommended for luteal phase)(iron source), 240kcal
-OWYN Pro Elite Plant Protein Shake (iron source), 200kcal
Nutrition Summary
440kcal, 40g protein, 6.9mg iron
Lunch (use other 4 wraps!)
-whole wheat tortilla (if enriched, iron source), 110kcal
-lean ground turkey (turkey recommended for luteal phase)(iron source), 120kcal
-1/4 bag frozen spinach, 20kcal
-1/4 can or ~110g chickpeas (chickpeas recommended for luteal phase)(iron source), 105kcal
-20g raisins (raisins recommended for luteal phase), 65kcal
Nutrition Summary
420kcal, 39g protein, 4mg iron
Snack
-MRE Bar (contains beef protein, which is recommended for luteal phase)(also, this is my favorite bar right now 😍), 260kcal
Nutrition Summary
260kcal, 20g protein, .6mg iron
Dinner (4 servings)
-5 Farm Rich flame broiled turkey meatballs (turkey recommended for luteal phase), 140kcal
-1/4 bag Kroger frozen Italian vegetable blend (contains zucchini and cauliflower, which are recommended for luteal phase), 40kcal
-1/4 box Near East parmesan couscous (iron source), 150kcal
Nutrition Summary
330kcal, 23g protein, 3.8mg iron
Grocery List
Amazon
[ ] Better Oats 100 Calorie Maple and Brown Sugar packets (6 boxes of 10 servings)
[ ] Alani Nu Hawaiin Shaved Ice pre-workout
[ ] Creatine
[ ] 4 packs no sugar added mandarin oranges (Amazon sells a 6 pack of 4 cups for a pretty good deal; sometimes it's tough to find just mandarin oranges at the store—that said, only 3 four packs are needed for the meal plan and could be purchased at the grocery store or at Costco if they carry it)
[ ] Crazy Cups decaffeinated coffee
[ ] Sugar-free sweetener x 2(the best deal is actually at Marshall's)
[ ] Dymatize vanilla plant protein powder
[ ] MRE Bars x4
Costco
[ ] Algae oil omega-3 supplement
[ ] Collagen supplement
[ ] Frozen blueberries (can also be purchased fresh at Costco or grocery store)
Grocery Store/King Soopers
[ ] Lemon x 2
[ ] Bananas x 4
[ ] Kale
[ ] Mushrooms
[ ] Plums (can buy at the start of week 2)
[ ] Laura's Lean ground beef
[ ] Lean ground turkey
[ ] Chicken breast
[ ] Simple Truth pork kielbasa
[ ] Frozen salmon
[ ] Frozen cooked shrimp
[ ] Farm Rich flame broiled turkey meatballs
[ ] Whole wheat tortillas
[ ] Rye bread
[ ] Thomas mini cinnamon raisin bagels
[ ] Simple Truth no stir creamy almond butter
[ ] Cashews
[ ] Raisins
[ ] Unsweetened applesauce snack cups
[ ] KIND Healthy Grains Oats & Honey with Toasted Coconut bars
[ ] Chocolate chips
[ ] Baking soda
[ ] Whole wheat flour
[ ] Decaffeinated coffee, instant
[ ] Buckwheat soba noodles
[ ] Tamari sauce
[ ] Long grain and wild rice 90 sec microwave pouches x 3
[ ] Near East parmesan couscous x2
[ ] Whole wheat pasta
[ ] Canned Italian stewed tomatoes x 2
[ ] Chickpeas
[ ] Dill pickles
[ ] Mozzarella cheese shredded
[ ] Carbmaster yogurt or light frigo cheese sticks (can buy at the start of week 3)
[ ] Fage non-fat greek yogurt x 3
[ ] Oikos triple zero yogurt 4 pack x 2
[ ] 1 dozen eggs or borrow 4 eggs for banana bread :) and buy preboiled eggs for snacks
[ ] Almond milk, unsweetened vanilla
[ ] Green Giant Garden Vegetable Medley frozen vegetables x 3
[ ] Green Giant Antioxidant Blend x4
[ ] Frozen peas and carrots
[ ] Frozen Kroger Italian style vegetables
[ ] Birds Eye Steamfresh frozen asparagus x2
[ ] Frozen spinach (but it may be worth just buying fresh for week 4)
[ ] Frozen strawberries
[ ] Frozen raspberries (or by fresh to freeze)
[ ] OWYN Pro Elite Plant Protein Shakes x 8
In Conclusion
There you have it! Make this meal plan your own, and enjoy cycling through different produce, proteins, and delicious meals. 😊
Sources
In the FLO by Alisa Vitti
Charts from In the Flo
Iron Rich Foods
The Bodybuilding Dieticians
Protein Banana Bread
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