Cycle Sync Game Plan

Menstrual Phase

Nutrition

Focus: Iron-rich foods, anti-inflammatory ingredients, comfort meals

Breakfast

• Miso Soup Breakfast Bowl
• Ginger Congee
• Filipino Sardine Silog ⭐️
• Champorado with Fish
• Arroz Caldo

Lunch

• Soba Noodle Bowl
• Fish Sinigang
• Pancit Bihon with Seafood
• Thai-Style Fish Soup
• Ensaladang Mangga at Bagoong

Dinner

• Red Curry with Shrimp
• Steamed Fish with Ginger
• Filipino Escabeche

Follicular Phase

Nutrition

Focus: Protein-rich foods, fresh produce, lighter meals

Breakfast

• Silken Tofu Scramble
• Matcha Protein Smoothie
• Filipino Tinapa Bowl

Lunch

• Vietnamese Spring Rolls
• Salmon Poke Bowl
• Kinilaw na Isda (Filipino Ceviche)
• Cold Soba Noodle Bowl

Dinner

• Korean-Inspired Bibimbap
• Miso-Glazed Cod

Ovulatory Phase

Nutrition

Focus: Antioxidant-rich foods, lighter meals, raw vegetables

Breakfast

• Green Smoothie Bowl
• Japanese-Style Breakfast
• Ensaladang Lato (Filipino Seaweed Salad)

Lunch

• Seaweed Salad with Seared Ahi
• Cold Soba Noodle Salad
• Japanese Zaru Soba

Dinner

• Steamed Fish with Herb Infusion
• Salmon Poke Bowl
• Grilled Fish Lettuce Tacos

Luteal Phase

Nutrition

Focus: Complex carbs, magnesium-rich foods, satiating meals

Breakfast

• Savory Oatmeal
• Brown Rice Congee

Lunch

• Rice Paper Wraps
• Japanese Donburi Bowl

Dinner