Meal Planning for June

Last month was my first attempt at meal planning for the whole month, and it was a huge success! I saved time, money, and stress, and I was very satisfied with the meals I made and how easy they were to prepare.

This month, my plan is inspired by Alisa Vitti's Cycle Syncing Method. I recommend checking out her book In The Flo and website floliving.com. Cycle Syncing is about living, which includes eating, in a way that balances hormones. It is designed for women and based on the cyclical nature of the menstrual cycle, which includes follicular, ovulatory, luteal, and menstrual phases. I lost my period after my last cut, so I am attempting to bring it back by giving Vitti's approach a try. Even though the weeks will be based on this method, the meal plan should still be delicious for people who are not menstruating (or who aren't trying to) and does not have to be followed in the order outlined here.

Similar to last month, this plan is based on an 1800-1900 calorie per day diet with a protein target of 110g or more per day. This month I am also attempting to cut back on caffeine and will include the supplements I am currently taking. On with the game plan!

Meal Plan

Supplement Stack

-Gorilla Mode Nitric | Stim Free Pre-Workout (1 scoop on workout days)

(up to this point, I have used a pre-workout supplement with 200mg caffeine and other pump boosting ingredients; this month I am trying to cut back on caffeine because it can be disruptive to hormone balance, so I am going to use a non stim pre-workout; I take a pre-workout because it has had a positive impact in my performance in the gym, and I take it in the morning on days that I work out)

-Creatine monohydrate (2.5g/half a scoop on workout days, 5g/1 scoop on rest days)

(I take creatine because it has helped with my energy levels, recovery from training, and mental health, and there is solid research to suggest that it helps with muscle protein synthesis; my new pre-workout contains creatine monohydrate, but I want to make sure I still get around 5g per day, so when I take the pre-workout, I will use half a scoop of straight creatine monohydrate and a full scoop on recovery days when I don't use pre-workout)

-Zena Liquid Collagen, 10kcal (10ml/2 tsp)

(collagen has been shown to help skin, hair, and nail health; I started taking it to help my finger nails chip less, and it has definitely helped—I will be honest, I don't love the flavor of Zena, but it seems to cause less digestive issues than the Verisol collagen powder I took beforehand, and of course, I bought the Costco size of Zena, so I have an abundance and plan to finish it)

-Youtheory, Ocean-Friendly Omega-3, 20kcal (2 capsules)

(my favorite dieticians, The Body Building Dieticians (https://www.thebodybuildingdietitians.com/), have me convinced that it is good to supplement with omega-3 because it can be hard to get enough of it through the diet; algae oil based omega-3 is perhaps less bioavailable than that found in fish oil, but I would like to try to help the environment at least a little bit, so I opt for the algae oil)

-Momentous Inositol (1 capsule every other night)

(I started taking inositol after listening to Andrew Huberman's podcast on sleep: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (https://www.hubermanlab.com/episode/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing); I have a habit of waking up earlier than I want to, so I thought I would give inositol a try because Huberman suggested taking it every other night can promote healthy sleep, and it definitely has for me)

Nutrition Summary

30kcal, 2g protein (and other nutrients to help supplement what I am consuming through my diet)

Week 1: Follicular Phase

Breakfast (4-6 servings)

-Better Oats 100 Calorie Maple and Brown Sugar Oatmeal, 100kcal (1 packet)

(oats and flaxseeds are recommended for the follicular phase; I love the flavor and low calorie content of this brand)

-Almond butter, 95kcal (16g)

(nut butter is also recommended for the follicular phase; I enjoy Simple Truth no stir creamy almond butter, but any almond butter you like or have works great)

-No sugar added mandarin oranges, 30kcal (1 unit/snack cup)

(oranges are recommended for the follicular phase; I know oranges in oatmeal may sound gross, but I actually love it,.and the mandarin oranges are nice and smooth)

-Non-fat greek yogurt, 100kcal (170g of the Costco Kirkland brand, but the calorie content will vary based on brand)

(Vitti is not a fan of dairy for hormone balance, but I love it and am not ready to part with it)

-Decaf coffee with almond milk and sugar-free vanilla sweetener, 30kcal

(calories are from the almond milk, I typically use less than a serving but I track the whole cup because I typically use it again for more hot coffee or an afternoon iced coffee; for decaf, I like Crazy Cups because they have tasty flavored coffee; the sweetener is typically cheapest at stores like Marshall's; artifical sweeteners probably disrupt hormone balance, but again, I'm not quite ready to part with them 😋 I'll spare you though and not add them to the grocery list)

Nutrition Summary

375kcal, 26g protein (this is a bit lower in calories and protein than I typically consume for breakfast, but during the follicular phase the body tends to burn less calories and lighter meals can be helpful)

Adding in supplements (generally taken in the morning)

405kcal, 28g protein

Post-Workout/Morning Snack (4-5 servings)

-Protein banana bread, 290kcal

(wheat is recommended for the follicular phase; I have banana bread in the freezer, so I am not adding ingredients to my grocery list, but you can check out the recipe and add the ingredients to yours: https://chelstrainer.wixsite.com/chelstrainer/post/protein-banana-bread)

-Oikos Triple Zero nonfat greek yogurt, 90kcal (1 container)

(I LOVE this stuff: it's filling, it's tasty, and it's high in protein)

Nutrition Summary

380kcal, 30g protein

Lunch (3-6 servings)

-2 slices rye bread, 160kcal

(I don't know what brand I will buy, but I will look for rye that is around 80kcal per slice; rye is recommended for the follicular phase; I will use it to make an egg salad sandwich)

-2 hardboiled eggs, 140kcal (large eggs)

(eggs can be bought already boiled or can be made boiled, I will add mustard, black pepper, and potentially other spices to make the egg salad mixture)

-Plum, ~50kcal (this would be for a large plum; I don't think it's worth it to cut up and measure the weight of a plum for exact kcal, this number is for a large 100ish gram plum)

-2 dill pickle spears, 10kcal (some labels say 0 kcal, but others contain calories)

(pickles and other fermented foods are recommended for the follicular phase)

-3oz baby carrots, 30kcal

(carrots are recommended for the follicular phase; tbh I often eat too many carrots because I think they are super delicious, and I'm a bit nervous to bring them back to my diet after my negative history with poor carrot digestion, but I'm excited to try again!)

Nutrition Summary

~390kcal, 18g protein (to be determined based on bread purchased)

Snacks

-Dymatize Vegan Plant Protein, 150kcal (1 scoop)

(although pea protein is probably not what was being thought of when green peas were recommended for the follicular phase, some afternoon protein sounds good to me, and it does contain peas)

-Carbmaster yogurt x 2, 140kcal (some of the flavors are a bit less)

(I like to mix these with the protein powder to make a pudding; I will scoop out the protein powder into separate containers and add the yogurt when I eat it—p.s. if you are wondering at this point if I am obsessed with yogurt, the answer is yes; I will not be phased by having it three times per day, but if that is too much for you, adding water to the protein powder and replacing the yogurt here with something else may be a good option)

-Infused lemon, lime, orange water

(citrus is recommended for the follicular phase, so I plan to chop up one of each of these fruits, put them in a big pitcher with water, and drink and refill all week; it may end up being a nice substitute for iced coffee)

Nutrition Summary

290kcal, 43g protein

(there is also some wiggle room here for an extra 100kcal)

Dinner (4 servings)

-Whole wheat pasta, 180kcal (2oz)

(the calories will vary based on the brand, but this number is fairly standard; wheat is recommended for the follicular phase)

-Green Giant Simply Steam Antioxidant Blend, 100kcal (entire package)

(broccoli and carrots are recommended for the follicular phase, and this veggie blend contains both)

-1/4 avocado, ~60kcal (this will vary depending on how big the avocado is)

(avocado is recommended for the follicular phase; I'm a bit nervous about it going brown by the end of the week, but it won't be terrible)

-lemon juice

(I will use a bit before tossing the rest of the lemon into the pitcher for iced water)

Nutrition Summary

~340kcal, 11g protein (depending on the size of the avocado)

Week 2: Ovulatory Phase

Breakfast (5-7 servings)

-Kodiak cakes, 180kcal (50g)

(nothing to do with the ovulatory phase, or any of the other phases except for maybe follicular, but I bought in bulk last month, so Kodiak cakes are back for the rest of this month)

-Frozen strawberries, 50kcal (140g)

(strawberries are recommended for the ovulatory phase; I like to buy strawberries frozen because then I don't have to cut them up and they last longer)

-Almond butter, 95kcal (16g)

(almonds are recommended for the ovulatory phase, and there should be some left over!)

-Non-fat greek yogurt, 100kcal (170g of the Costco Kirkland brand, but the calorie content will vary based on brand)

(the yogurt should still be good/not expired to use for this week)

-Decaf coffee with almond milk and sugar-free vanilla sweetener, 30kcal

Nutrition Summary

455kcal, 35g protein

Adding in supplements (generally taken in the morning)

485kcal, 37g protein

Post-workout/Morning Snack (4 servings)

-OWYN 100% Vegan Pro Elite Chocolate Protein Shake, 200kcal

(chocolate is recommended for the ovulatory phase, and so are pumpkin seeds, which are an ingredient for this protein shake)

-Nature's Bakery Raspberry Fig Bars, 200kcal (1 package)

(raspberries and figs are both recommended for the ovulatory phase)

Nutrition Summary

400kcal, 35g protein

Lunch (4 servings)

-Lundberg California Sushi Rice, 160kcal (45g)

(nothing to do with this phase, but I have lots left over from last month, so I'll use it up and you can buy it if you want to try it; a rice bowl is also a simple and filling meal prep)

-Green Giant Antioxidant Blend Vegetables, 50kcal (1/2 package)

(red peppers are recommended for the ovulatory phase, which this blend contains)

-Frozen and pre-cooked shrimp, 100kcal (3oz)

(shrimp is recommended for the ovulatory phase, and frozen shrimp keeps well; pre-cooked shrimp saves time, but if you enjoy cooking more than me, raw is a great option too)

Nutrition Summary

310kcal, 22g protein

Snacks (3-5 servings)

-Chocolove dark chocolate, 150kcal (1/3 bar, but flavor will change calories)

(yes, chocolate is recommended for the ovulatory phase! Woohoo!! I happen to have some Chocolove chocolate in my pantry from Christmas, and now is the time to finish it!)

-KIND Healthy Grains Oats & Honey with Toasted Coconut Bar, 150kcal

(aramanth, coconut, and quinoa are all recommended for the ovulatory phase, and these bars contain both of those)

-An iced coffee would also be nice here, as coffee is recommended for the ovulatory phase

Nutrition Summary

-300kcal, 5g protein

Dinner (4 servings)

-Red lentil pasta, 200kcal (1/4 of a box, calories may vary based on brand)

(red lentils are recommended for the ovulatory phase, and I happen to have a box or Red lentil spaghetti!)

-Canned Italian tomatoes, 30kcal (~1/4 can, depends on brand though and size of can)

(tomatoes are recommended for the ovulatory phase and canned tomatoes store well)

-Frozen spinach, 30kcal (~1/4 bag, depending on size and brand)

(spinach is recommended for the ovulatory phase)

-2 Frigo light cheese sticks, 100kcal

(these last a while in the fridge; I like to cut them up and add them to the pasta so that when the pasta is heated up and melts the cheese it looks like little balls of fresh mozzarella)

Nutrition Summary

360kcal, 30g protein

Week 3: Luteal Phase

Breakfast (4-6 servings)

-Kodiak cakes, 180kcal (50g)

-No sugar added peach cup, 30kcal (may vary based on brand)

(peaches are recommended for the luteal phase, and they can be bought as part of a multipack of fruit cups along with mandarin oranges from the follicular phase; the third fruit in the multipack can be swapped in when the peaches/oranges run out)

-Sunbutter, 100kcal (16g)

(sunflower seeds are recommended for the luteal phase; it also keeps well and can be refrigerated to keep longer once it is opened; I may also be out of almond butter by this week, and it will be nice to switch!)

-Dymatize Vegan Plant Protein, 150kcal (1 scoop) 

(will stay good until this week!)

Nutrition Summary

490kcal, 42g protein (more calories is great for this phase, as the body starts to burn more calories)

Adding in supplements (generally taken in the morning)

520kcal, 44g protein

Post-workout/Morning Snack (4 servings)

-OWYN 100% Vegan Pro Elite No Nut Butter Protein Shake, 200kcal

(doesn't really have anything to do with this phase, but it is part of the bulk pack I plan to buy from Amazon, and it's good for after a workout)

-Canned yams, ~160kcal (this is about 1/4 of a 5 serving can)

(sweet potatoes are recommended for the luteal phase, and while yams are a bit different, I think they have a place here; the canned yams are high in sugar, so post workout is a good time to eat them; I like to mash them up and put them with nut butter—it tastes awesome in the microwave; my mom used to make this all the time with bananas in it too—I'm drooling)

-Almond butter, 53kcal (9g)

(sunbutter can also be used here, but I like the taste of the almond butter with the sweet potatoes better if out can swap for sunbutter)

Nutrition Summary

~413kcal, 35g protein

Lunch (4 servings)

-Lundberg California Sushi Rice, 160kcal (45g)

(nothing to do with this phase, but we are using what we've got!)

-Lean ground turkey, 120kcal (4oz)

(turkey is recommended for the luteal phase; ground turkey freezes really well!)

-Frozen butternut squash, 40kcal (depends on brand and amount used, but this is about 1/4 of the bag I plan to buy)

(squash is recommended for the luteal phase)

Nutrition Summary

~322kcal, 30g protein

Snacks  (5 servings)

-RXBAR Chocolate Sea Salt Protein Bar, 210kcal

(dates are recommended for the luteal phase, which this bar includes!)

-iced coffee break or a nice cup of tea 🍵

(peppermint is recommended for the luteal phase, so making some iced peppermint tea would be a nice treat!)

Nutrition Summary

210kcal, 12g protein

Dinner (4 servings)

-Laura's Lean Ground Beef, 140kcal (4oz)

(beef is recommended for the luteal phase; I'm a bit concerned for how high the protein is for this week, but hopefully my liver can handle it!)

-Green Giant Gluten Free Cauliflower Riced Veggies, ~30kcal (this is based on two bags divided into 4 servings)

-Alexia Sweet Potatoe Fries, ~230kcal (about 1/4 of a 7 serving bag)

(sweet potatoes are recommended for the luteal phase...I like to eat these with mustard, which I should have left over from week 1)

-Pickles, 10kcal

(should still be good from week 1, and cucumbers are recommended for the luteal phase)

Nutrition Summary

~410kcal, 30g protein (I'm a bit bothered that there is nothing green for this week; it might be worth making a trip to the grocery store for some fresh veggies, and there are lots of green friendly vegetables recommended for the luteal phase)

Week 4: Menstrual Phase

Breakfast

-Kodiak cakes, 180kcal (50g)

-Blueberries, 70kcal (140g, this is based on Kirkland frozen blueberries)

(blueberries are recommended for the menstrual phase; frozen blueberries purchased at the beginning of the month will stay good in the freezer and can be thawed out for this week)

-Sunbutter, 100kcal (16g)

(sunflower seeds are recommended for the menstrual phase, and there will definitely be some left from the week before)

-Dymatize Vegan Plant Protein, 150kcal (1 scoop)

(will stay good until this week, but I may need to buy more—thank goodness it is so easy to do through Amazon 😊)

Nutrition Summary

530kcal, 42g protein  (again, higher calories awesome for this phase and may be an awesome time to hit PRs in the gym—although that's not really in line with working out for Cycle Syncing, but that's a conversation for another time)

Adding in supplements (generally taken in the morning)

560kcal, 44g protein

Post-workout/Morning Snack (4 servings)

-OWYN 100% Vegan Pro Elite Vanilla Protein Shake, 200kcal

(nothing to do with this phase, but this will be the last of the Amazon variety pack)

-Blueberry bagel, 280kcal (depends on brand)

(blueberries are recommended for the menstrual phase, but honestly these are here because I've been craving a blueberry bagel the whole time I've been working on this project!; I will freeze the bagels and pull them out for this week)

Nutrition Summary

480kcal, 41 g protein

Lunch (4 servings)

-Lean Cuisine Chicken Teriyaki frozen meal, 260kcal

(not at all related to this phase, except for maybe that salt is recommended for the menstrual cycle, and this meal totally contains salt, but mostly, I just don't want to meal prep for long this final week)

Nutrition Summary

260kcal, 18g protein

Snacks (5 servings)

-RXBAR Chocolate Sea Salt Protein Bar, 210kcal

(nothing to do with this phase, but I'm planning to buy a 10 pack from Amazon, and I'll have leftovers)

-Iced coffee time!

(decaffeinated coffee is recommended for the menstrual phase)

Nutrition Summary

210kcal, 12g protein

Dinner

-This week I plan to use all of my leftovers, treat myself to go out (or let my boyfriend buy me dinner 🥰), and wing it

Nutrition Summary

300-400kcal, protein target has been met, so very flexible here

Grocery List

Nutrashop/Online or In-Person Supplement Shop

[  ] Gorilla Mode Nitric | Stim Free Pre-Workout

[  ] Creatine Monohydrate (I recommend finding a brand that is 3rd party tested; I typically buy mine from a supplement store rather than online, but you can bundle and save online)

Costco

[  ] Zena Liquid Collagen

[  ] Youtheory, Ocean-Friendly Omega-3

[  ] Non-fat greek yogurt x2

[  ] Frozen blueberries (but if fresh are on sale at the grocery store, that could be the way to go, and then those can be frozen)

Amazon

[  ] Momentous Inositol

[  ] Crazy Cups decaffeinated coffee (I bought a variety 3 pack last month and have really been enjoying it)

[  ] Kodiak Cakes (chocolate please 😊)

[  ] Dymatize Vegan Plant Protein (protein powder is almost cheapest on Amazon, and this brand is usually on sale)

[  ] 12 pack fruit cups if not found at the grocery store

[  ] OWYN 100% Vegan Pro Elite Vanilla Protein Shakes (buying in bulk baby! I am opting for the variety 12 pack, which I'm very excited about)

[  ] RXBAR Protein Bars, Protein Snack, Snack Bars, Chocolate Sea Salt, 18.3oz Box (10 Bars)

King Soopers

[  ] Plums x 4-5

[  ] Avocado

[  ] Lime

[  ] Lemon

[  ] Orange

[ ] Baby carrots

[  ] Fresh blueberries (if they are a better price than Costco)

[  ] Blueberry bagels

[  ] Rye bread

[  ] Laura's Lean Ground Beef

[  ] Lean ground turkey (99% lean)

[  ] Pitcher (I don't have one!)

[  ] Mustard

[  ] Dill pickles

[  ] Canned Italian tomatoes

[  ] Variety pack of no sugar added fruit cups (look for ones with mandarin oranges and peaches; these usually come in a 12 pack; can also be purchased on Amazon)

[  ] Better Oats 100kcal maple brown sugar packets (I have bought this in bulk from Amazon before because I love it that much, but I'm only using it for one week, so one box is enough)

[  ] Simple Truth Organic no stir creamy almond butter

[  ] Sunbutter

[  ] Nature's Bakery raspberry fig bars

[ ] KIND Healthy Grains oats & honey with toasted coconut bars

[ ] Canned yams

[  ] Peppermint tea

[  ] Chocolove chocolate bar x 1-2

[  ] Whole wheat pasta

[  ] Red lentil spaghetti

[  ] Lundberg California Sushi Rice

[  ] Unsweetened vanilla almond milk

[  ] Oikos Triple Zero x 2 (two 4-packs because I love it and it will get eaten)

[  ] Eggs (the pre-boiled come in a 6-pack, or a dozen or half dozen eggs can be purchased and boiled)

[  ] Carbmaster x 12 (sometimes there are large multiserving containers sold, but I've only been able to find single serving containers lately—mango, strawberry, and blackberry are some of my favorite flavors)

[ ] Frigo light mozzarella sticks

[  ] Frozen pre-cooked shrimp

[  ] Green Giant Antioxidant Blend frozen vegetables x 8

[  ] Green Giant Gluten Free Cauliflower Riced Veggies x 2

[  ] Frozen spinach

[  ] Frozen butternut squash

[  ] Frozen strawberries

[  ] Alexia Sweet Potatoe Fries (frozen)

[  ] Lean Cuisine Chicken Teriyaki x 4

Closing Notes

I did my best to include everything in this meal plan on the grocery list (except for ingredients for protein banana bread). I tried to group the items by location in the grocery store (for King Soopers). My apologies if anything is missing!

The menu items should get you through most weekdays with a little bit of improvisation when prepped food runs out, as well as on weekends, and for the last week of the plan. The serving sizes are based on the ingredients purchased, but you can play around with how much you make.

This meal plan took a lot of time and was somewhat stressful. I don't know that this is a process I could sit down and do every month, but for months where I do decide to follow a Cycle Syncing approach, I am delighted to have a blueprint now. I also appreciate the variety that this plan provides, and it will challenge me to change up my eating more than normal, which is exciting. Best wishes and blessings to you for the coming month, and happy cooking, eating, and maybe even menstruating. 😄