Days 1–5Rest & replenish
Menstrual phase
Estrogen and progesterone are at their lowest. Energy often dips and the body is shedding and rebuilding.
IronVitamin COmega-3sWarming foods
On your plate: Lentil stews, dark leafy greens, salmon, berries
Cycle-synced nutrition, made simple
Eatinsyncwithyourcycle.
Your body changes across the month. Unphased matches your meals to each phase, so what's on your plate finally keeps up with how you feel.
Good morning
Hi, Maya
Day9Follicular
Energy rising · 5 days to ovulation
Today's picks
Citrus quinoa bowl
Fresh · 20 min
Kimchi egg fried rice
Gut-friendly · 15 min
Green goddess salad
Fiber-rich · 10 min
HomeSwipeCalendarLists
Phase
Follicular
Focus today
Fresh · Fermented · Protein
The problem
Yourhormonesshiftacrossfourdistinctphaseseverymonth.Yourenergy,cravingsandneedsshiftwiththem.Sowhydoesyourplatestaythesame?
Your 28 days, decoded
Four phases. Four ways to eat.
Scroll through a typical cycle to see how your hormones move, and how Unphased adapts your meals at every step.
Day1Menstrual
Days 6–13Rise & create
Follicular phase
Estrogen climbs steadily. Many people feel lighter, more social, and ready to try new things.
Fermented foodsFresh produceLean proteinSprouted grains
On your plate: Bright salads, kimchi bowls, eggs, citrus
Days 14–16Peak & connect
Ovulation phase
Estrogen peaks and LH surges. Energy and confidence tend to be at their highest of the month.
FiberAntioxidantsZincLight, raw meals
On your plate: Quinoa, raw veg, almonds, seasonal fruit
Days 17–28Ground & nourish
Luteal phase
Progesterone rises then falls. Cravings and appetite often increase as the body prepares for the next cycle.
MagnesiumComplex carbsB vitaminsSteady protein
On your plate: Sweet potato, dark chocolate, chickpeas, brown rice
EstrogenProgesteroneLHHormone levels
Day 1Day 14Day 28
Illustrative of a typical 28-day cycle. Every body is different — Unphased uses your own cycle and period length to place you in the right phase.
What's inside
Everything your cycle needs, in one place.
Recipes matched to your phase
Hundreds of recipes, each tagged to the phase it supports, with nutrition per serving and cooking tips.
Warming lentil dal
Menstrual · Iron-rich
Miso salmon bowl
Follicular · Omega-3
Cacao chickpea bites
Luteal · Magnesium
Swipe to discover
Like, skip, save. The more you swipe, the better your suggestions get.
Green goddess bowl
Ovulation · 12 min
✕♥
A calendar that speaks cycle
See exactly which phase you're in today, and what's coming next.
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Grocery lists that write themselves
Add a recipe's ingredients in one tap, then move what you bought straight to your pantry.
- ✓Spinach
- ✓Lentils
- ✓Salmon fillet
- ✓Dark chocolate
- ✓Sweet potato
Meals that match your workouts
Log your training and get pre- and post-workout recipe picks that fit your phase.
Pre-workoutBanana oat pancakes
Post-workoutChicken quinoa power bowl
Built around you
Allergies, dietary restrictions, foods you dislike, how confident you are in the kitchen. Unphased learns it all up front.
VegetarianNut-freeNo dairyGluten-free5–7 ingredientsBeginner cookPescatarianLow FODMAP
How it works
Set up once. Eat well all month.
- 01
Tell us about your cycle
Your last period, typical cycle and period length, and your birthday. Takes under a minute.
- 02
Set your food profile
Allergies, dietary restrictions, foods you love or avoid, and your cooking confidence.
- 03
Eat in sync, every day
Open the app to your current phase and a fresh set of recipes picked for it. Swipe, save, shop, cook.
270+
Phase-tagged recipes
4
Cycle phases, each with its own menu
28
Days mapped to your own rhythm
1 tap
From recipe to grocery list
FAQ
Questions, answered.
Cycle syncing means adjusting what you eat (and how you move) to the four phases of your menstrual cycle. Hormone levels change across the month, and so do energy, appetite and cravings. Unphased turns that idea into a practical daily menu.
During setup you enter the start date of your last period, your usual cycle length and period length. Unphased uses that to estimate your current phase and shows it on your home screen and calendar. You can update your details any time.
Phase estimates are based on the details you give us, so they're most accurate for fairly regular cycles. If yours varies, update your period start date when it arrives and Unphased will recalculate from there.
Yes. You set allergies, dietary restrictions, foods you dislike and your cooking skill level during onboarding, and recommendations respect them.
No. Unphased provides general nutrition and wellness information and is not a substitute for professional medical advice, diagnosis or treatment. It is not a contraceptive or fertility tool. Always talk to a qualified healthcare provider about medical concerns.
Your details are used to personalise your food recommendations, and we never sell, rent or trade your personal data. You can delete your account and data from within the app at any time. See our Privacy Policy for full details.
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Stop eating against your body.
Get recipes that fit the phase you're in, every day of the month.