What Foods To Eat During Luteal Phase

The ‘luteal phase’ in the headline might have got you wondering, ‘What is the luteal phase?’ After all, it’s not something that’s commonly known. So, let’s start from scratch.

The luteal phase is the period right after the ovulatory phase. While the amount of time this stage lasts varies across women, it usually stays for about 14 days. This phase typically ends with the start of the menstrual period.

At this stage, the developed egg transforms into a structure allowing for the uterus to prepare for possible implantation. It’s a process that occurs during every cycle, and although it might seem complicated, caring for oneself is incredibly simple. All you have to do is prioritize your nutrient intake and eat well-balanced meals.

What Does the Body Need During the Luteal Phase?

The main focus during the luteal phase should be strength-building. Each phase of the menstrual cycle can cause a lot of fatigue, and the body requires energy to cope. Nutrient-dense food that calms and supports the body as well as keeps blood sugar levels stable is ideal during this time

You might be wondering then, what exactly does the body need at the time? There are a couple of things that you’ll need to keep in mind and pay special attention to when considering what to do during the luteal phase.

1. Proteins

• Protein supports hormone synthesis and stabilizes blood sugar levels.
• Pack in a punch with tofu, tempeh, edamame, a range of lentils, and beans.
• They help your body gather all the necessary amino acids and build better resistance to the weakness experienced during this phase.

2. Healthy fats

• Incorporate sources like nuts, chia seeds, olive oil, and cacao nibs which are rich in antioxidants.
• These provide essential fatty acids that aid in hormone production and inflammation control.
• They also help combat and ease out any body pain that you experience.

3. Complex carbohydrates

• Choose whole grains like quinoa, oats, and whole wheat bread over other options. These provide sustained energy, fiber, and vitamin B.
• You can even plan a great luteal phase breakfast with loaded oats bowls and a variety of whole wheat toasts.

4. Colorful fruits and vegetables

• Fruits and vegetables not only increase your body’s intake of antioxidants, but also essential vitamins, and minerals.
• Leafy greens, berries, and cruciferous vegetables like broccoli and cauliflower are particularly beneficial.

5. Calcium-rich foods

• Calcium is super important for bone health and muscle function. Make sure to incorporate fortified plant-based milk, and calcium-fortified foods into your diet.
• Considering the existing body pain that you might be experiencing, you’ll want to cover all bases to lessen it.

6. Magnesium-rich foods

• Magnesium is a must-have in your luteal phase diet. It reduces PMS symptoms and relaxes the muscles in the uterus.
• Foods like almonds, sunflower seeds, pumpkin seeds, and spinach are all rich in magnesium.

7. Omega-3 fatty acids

• Nori and spirulina are great sources of omega-3 fatty acids. You can add nori as a garnish to comforting luteal phase recipes like a bowl of ramen, and spirulina goes well in breakfast smoothie bowls.
• Other than that, chia seeds, flaxseeds, and walnuts are all plant-based options that also have a good amount of fiber.

8. Herbal teas

• Herbal teas are amazing when it comes to their soothing effects on PMS and menstrual symptoms.
• Chamomile, ginger, and even peppermint can relieve cramps and bloating, and help with your overall state of mind.

What to eat in the luteal phase?

You’ll notice, especially with PMS-induced mood swings, that your body begins to actively crave certain food items. In fact, the luteal phase is often also known as the chocolate craving phase of the menstrual cycle.

We’ve already gone over the kinds of foods that you must have in your diet. Now let’s put those into some luteal phase recipes that you can quickly whip up to satisfy both the craving and the mood!

1. Overnight Chia Pudding

Ingredients:

• 2 tablespoons chia seeds
• 1 cup plant-based milk - almond, coconut, or oat
• 1 tablespoon maple syrup
• Toppings: Fresh berries, sliced banana, nuts, or seeds

Make it:

1. In a jar or bowl, mix chia seeds, plant-based milk, and sweetener.
2. Stir well and let it sit in the refrigerator overnight or for at least 2-3 hours.
3. Give it a stir right before you eat and add toppings as you like.

2. Vegan Banana Pancakes

Ingredients:

• 1 ripe banana, mashed
• 1 cup plant-based milk
• 1 cup oat or whole wheat flour
• 1 tablespoon maple syrup
• 1 teaspoon baking powder
• Pinch of salt
• Optional add-ons like blueberries, chopped nuts, or cinnamon

Make it:

1. In a bowl, mash the banana and add plant-based milk and maple syrup. Mix well.
2. Add the flour, baking powder, and salt. Stir until just combined (avoid overmixing).
3. If desired, fold in any additional add-ins.
4. Heat a non-stick griddle over medium heat and gently grease with cooking spray or oil.
5. Pour a small amount of batter onto the skillet to form pancakes.
6. Cook until bubbles form on the top, flip, and cook until golden brown.
7. Serve with fresh fruit, nut butter, or maple syrup.

3. Chickpea Salad

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cup diced cucumber
• 1 cup diced cherry tomatoes
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• Juice of 1 lemon
• 2 tablespoons extra virgin olive oil
• Salt and pepper to taste

Make it:

1. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, and parsley.
2. In another small bowl, whisk some lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and combine.
4. Adjust seasonings if needed.

4. Lentil Curry

Ingredients:

• 1 cup dried lentils (green or red), rinsed and drained
• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1 can (14 oz) coconut milk
• 1 cup vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish

Make it:

1. Heat some olive oil over medium heat. Sauté onions and garlic until softened.
2. Add curry powder, cumin, and turmeric. Stir for a minute until fragrant.
3. Add lentils, coconut milk, and vegetable broth. Bring to a boil, reduce heat, and simmer for about 20 minutes, until the lentils tenderize.
4. Season with salt and pepper to taste.
5. Serve over cooked rice or quinoa, and garnish with fresh cilantro.

Be it enriching luteal phase breakfasts or meals for other times of the day, all you have to do is raid your pantry and put it all together, making for effortless yet great meals.

Conclusion

Although the luteal phase comes with its share of tiredness and fatigue, it’s a period that requires the most caution, especially when it comes to eating and sleeping well.

Craft a routine and work out meal prep such that you always have something ready to go. Indulge yourself with copious amounts of snacks, and remember to allow your body time to recuperate.