Follicular Phase Menu

The Follicular phase plan allows more choices of foods within reason. If you must eat red meat, eat no more than a 3-4 oz lean organic serving, not more than twice a week. If you can afford it, purchase grass-feed beef or organic, pastured chicken.

If you suspect a gluten intolerance, talk with the Cycle Diet Registered Dietitian before you order the Gluten-Free Cycle Diet Workbook.  The gluten-free workbook comes with a private consultation. Ideally, you will have already been screened for Celiac Disease. If not, the Cycle Diet RD will help you in asking your primary care provider for the right lab tests. As always, please feel free to contact the Cycle Diet Dietitian if you have questions about attempting the gluten-free lifestyle.


  • You may have better results if you stay with poultry or fish.
  • You may choose any combination of breakfast, lunch or dinner as long as you stay with the basic follicular phase plan on the left.
  • Don't forget to get in 2 snacks a day to keep blood sugar level.
  • Eat approximately every 3 or 4 hours. (except on weight-loss plan)
  • If you can avoid it, try not to take a calcium tablet and multi-vitamin together at the same time.

Follicular Phase Menu, cycle days 1-14

8 oz water on waking
15-30 minutes aerobic exercise of your choice
Note: If you are lactose intolerant please avoid all dairy in both phases for best results. Contact the Cycle Diet Registered Dietitian for dairy protein sensitivity testing. New research shows ~60% of those with lactose intolerant may also be sensitive to dairy protein.

3/4 cup Organic Rolled or Steel Cut Oats, (cooked) or
3/4 cup Gluten-free Cereal & 1 Tbs. Flax seed meal
1 cup of organic cow's milk or non-dairy organic almond, cashew, or coconut milk
1 cup fresh melon & strawberries or 1/2 cup blueberries plus 1 daily multi-vitamin

Morning Snack (optional):

1/2 cup fresh fruit or 5 oz cut carrots (10 baby carrots) Eat a fruit and a vegetable if you want.
5 walnuts or almonds
8-16oz water or tea (Avoid all soda)

10 oz Vegetable Soup
3 oz Turkey or chicken on
1 slice whole grain bread, or GF brown rice bread
lettuce & tomato
Side salad w/ 2 Tbs olive oil vinaigrette dressing
1/2 cup sliced apple with skin (organic)
4-6oz non-dairy milk or 500mg calcium+ D

Afternoon snack
6 oz plain yogurt* with fruit (no aspartame) Stevia is okay
8-16 oz water

3-5oz grilled Wild salmon or favorite baked fish
1 cup steamed broccoli or vegetable
Large salad or mixed fresh greens with chopped red or green bell peppers, cucumbers, & tomato
Small baked sweet potato

PM snack or dinner dessert (optional)
Oatmeal cookie- see recipe
1/2 cup Organic cow's milk or almond, cashew, or coconut milk (if you are lactose intolerant, please avoid all dairy in both phases)
Fresh fruit and 10 almonds

Provides an estimated 1,400-1,800 kcals
1,000-1,300mg of calcium
25 grams of fiber

If you plan to try a gluten-free diet, you should first be tested for gluten intolerance or Celiac Disease. Please contact the Cycle Diet Registered Dietitian for clarity.