Luteal Recipes

The luteal phase is the second half of a woman’s cycle, beginning after ovulation and lasting until menstruation begins. During this time, progesterone levels rise, preparing the body for a potential pregnancy, while estrogen gradually declines. These hormonal shifts often bring increased appetite, cravings, bloating, fatigue, and mood changes, making intentional, nourishing meals essential for hormonal balance and overall well-being.

The metabolism is at its highest during this phase, which means your body naturally burns more calories—often leading to a real increase in hunger. Rather than resisting these cravings, this is a time to lean into grounding, satisfying meals that stabilize blood sugar and support hormone production. Nutrient-dense foods rich in healthy fats like avocado and olive oil, magnesium from dark leafy greens, B vitamins found in eggs, whole grains, and poultry work together to support progesterone production, reduce PMS symptoms, and promote a more stable mood.

Fiber-rich foods and antioxidants are also important during this phase, as they support the liver in efficiently clearing out excess hormones and help prevent estrogen dominance, which can lead to painful or heavy periods. Prioritizing complex carbohydrates and quality protein helps reduce energy crashes and keeps your blood sugar balanced throughout the day.

Think of this phase as your inner autumn—an invitation to slow down, ground yourself, and nourish deeply. Eating with intention here helps carry you into your next cycle feeling supported, stable, and restored.

Ⓥ = vegan or vegan option

Breakfast