As a FAST LIKE A GIRL CERTIFIED™ Coach the top two questions I hear are: "What do I eat – and how do I eat?"
This plan answers both.
What Sets This Plan Apart
Unlike ordinary recipe books, this isn’t just a collection of meals. It’s a phase-aligned, hormone-supportive system built on Dr. Mindy Pelz's Fast Like a Girl (FLAG) framework. With easy recipes, a built-in cycle rhythm, and pre-calculated daily macros, you’ll have a clear, supportive guide for how to eat in sync with your natural cycle or the new moon – without the stress of tracking or guesswork.
This is more than a recipe collection – it's a nourishing, no-fuss reset designed to work seamlessly with the 30-Day Reset, helping you feel energized, balanced, and in rhythm all month long.
Whether you’re following your menstrual cycle or syncing with the moon, this plan adapts to your rhythm. In this sample meal plan, you'll:
– Learn how to eat in sync with each phase of the month and discover the food groups that best support your hormones;
– Hit your macro targets effortlessly, with meals aligned to the Ketobiotic and Hormone Styles;
– Swap meals easily to meet your personal goals, using the nutrition breakdown listed on every recipe.
What’s Included
You’ll receive the full 100+ page Fall Into Rhythm Meal Plan PDF, beautifully formatted for printing or viewing on any device. Recipes are organized by week for easy navigation, while still aligning with the nutrition and macro targets for each Fast Like a Girl (FLAG) phase.
– Weekly Breakdown
• Days 1–7
• Days 8–14
• Days 15–21
• Days 22–28
– Phase-Aligned Eating Styles:
• Days 1-10: Power I Phase; ketobiotic style
• Days 11-15: Manifestation Phase; hormone style
• Days 16-19: Power II Phase; ketobiotic style
• Days 20-28: Nurture Phase; hormone style
Designed to Simplify Your Life
This plan isn’t just a collection of meals – it’s your reset made easy.
✓ Organized grocery lists to save time and reduce waste
✓ Built-in leftover strategy so you’re not cooking every night
✓ Prep tips and serving guides with every recipe
✓ Smart ingredient swaps to use what you already have
✓ Nutritional notes that explain how key ingredients support your health
✓ Flexible structure – mix and match meals within a phase, no rigidity required
BONUS: Digital Version – Free with Reset Guide Purchase. Get the digital Fall Into Rhythm Meal Plan FREE when you purchase a New Moon 30-Day Reset Guide (Level II or Level III)
Easily adjust meals to fit your fasting window and lifestyle.
Know how much protein, fat, and carbs to eat in a phase.
See how your food choices support each phase – no tracking app required.
Feel more comfortable using FLAG principles.
You don’t need to track every macro to feel better. You just need a collection of easy, delicious recipes at your fingertips. This sample meal plan is designed to support a 30-Day Reset, based on Dr. Mindy Pelz’s Fast Like a Girl.
Each day is clearly marked as
– K = Ketobiotic (low-carb, blood-sugar stabilizing)
– H = Hormone Style (higher-carb, hormone-nourishing)
So you’ll always know what to eat – and when. No apps, no calculations. Just rhythm, food, and freedom.
All Recipes Follow the FLAG Framework
Every meal is crafted to support your hormones through each phase of the month. You'll find high-protein, whole-food meals tailored to your body’s needs throughout the month.
– Power Phase I: Low-carb, protein-rich, and gut-supportive with fermented foods
– Manifestation: Higher in complex carbs and hormone-nourishing ingredients like bitter greens and cruciferous vegetables
– Power Phase II: Magnesium-rich, grounding meals that promote calm and progesterone support
– Nurture: Higher-carb, mineral-dense meals focused on iron, anti-inflammation, and deep nourishment
I can’t believe how simple you have made all this – I was wading through books, youtube’s, pinterest and even had to ask Chat GPT to help! I’m so glad I found you and your so simple to follow program. I haven’t come across anything that breaks FLAG down into an easy to follow format.
jayne d.
Happy New Moon! Excited to start the Level II Reset Guide today! Your guidance has been a game changer – or maybe a life saver for me.
K. o.
You have made this so easy to follow. So happy I stumbled across your site.
sandra m.
Woohoo! I bought a few new clothes before my trip and I went down a full size – so excited!
T. H.
Working with Chris over the past two years has made a real difference in my life. I have more energy and mental clarity than I’ve had in years.
GABY F.
I'm seeing great results from working with Chris. I'm losing weight, eating healthier and exercising in a way that I enjoy. She is very knowledgeable, efficient, and supportive.
Tina
I purchased the Fall into Rhythm meal plan and am thrilled with the content! I love the easy structure and am so glad I bought the plan. Enjoyed the Salted Chocolate shake (w/ spinach) for breakfast.
Kathy
When I started using a CGM last year, Chris helped me understand the data and take control of my sugar spikes. Now, I feel confident in my meal choices at home and when I'm out in restaurants
BARB R.
