A 4-Week Self-Study Nutrition Programme
A practitioner-designed nutrition programme that aligns food choices with the four phases of the menstrual cycle. The programme provides structured nutritional guidance to support hormone balance, ovulation, energy, mood and symptom management throughout the month.
Perfect for women who want to better understand their cycle and use nutrition strategically to support hormonal health.
How the Four Phases Work Together
Your cycle moves through four phases, and each one has different hormonal demands — so your nutritional needs shift through the month. The series gives you a dedicated meal plan and prep guide for every phase, and you simply follow the one that matches where you are in your cycle:
- Menstrual Phase — Restore & Replenish. For your bleeding days: replenishing the nutrients lost during your period, supporting energy and easing inflammation while your body recovers.
- Follicular Phase — Build & Prepare. Once your period ends and oestrogen begins to rise: supporting energy, healthy hormone production and preparation for ovulation.
- Ovulation Phase — Optimise & Protect. Around the middle of your cycle: supporting hormone signalling, egg health and reproductive function.
- Luteal Phase — Stabilise & Nourish. After ovulation until your next period: balancing blood sugar, reducing cravings, easing PMS and supporting mood.
Start with the plan that matches your current phase, then move to the next as your cycle progresses, repeating the series each month. There’s no need to start at the beginning — simply begin where you are today.
What You’ll Receive
- Start Here: Cycle Syncing Nutrition Guide
- Menstrual Phase (your period) – 7-Day Meal Plan & Prep Guide
- Follicular Phase (the days after your period) – 7-Day Meal Plan & Prep Guide
- Ovulation Phase (around ovulation) – 7-Day Meal Plan & Prep Guide
- Luteal Phase (the premenstrual phase) – 7-Day Meal Plan & Prep Guide
- Practical guidance for supporting each phase of the cycle
- Instant PDF download
Who This Programme Is For
This programme is ideal if you:
- Want to understand how nutrition can support your menstrual cycle
- Experience PMS, energy fluctuations, cravings or cycle-related symptoms
- Want practical guidance for supporting ovulation and hormone health
- Prefer a structured, self-guided approach
- Are looking to build sustainable nutrition habits throughout your cycle
Bonus 50-Recipe Book Included
To help make your journey even easier, you’ll also receive your choice of one complimentary 50-Recipe Book:
- Animal Protein Recipe Book
- Plant-Based Recipe Book
Each collection contains 50 hormone-supportive recipes — breakfasts, lunches, evening meals, snacks and simple meal ideas — created using the same nutritional principles as your programme.
While your plan provides the structure and guidance to get started, the recipe book offers additional inspiration and flexibility both during and after the programme. You can use the recipes to:
- Add variety to your week
- Enjoy new meal ideas that support your health goals
- Make simple swaps if there’s a meal in the plan you don’t enjoy
- Continue your healthy habits beyond the initial programme
There’s no need to follow the recipe book alongside the programme if you prefer — think of it as an additional resource that provides extra choice, inspiration and support whenever you need it.
Important Information
This is a self-study digital programme designed for independent learning. Your purchase includes downloadable educational resources and meal-planning materials only.
This programme does not include:
- Consultations
- Personalised nutrition advice
- Supplement recommendations or protocols
- Individual health assessments
- Ongoing practitioner support
If you are looking for tailored guidance, personalised recommendations or practitioner support, please explore my 1:1 nutrition programmes.
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