The luteal phase is when your body shifts gears—your corpus luteum (what’s left of the follicle after ovulation) is producing progesterone to support the uterine lining. If fertilization doesn’t happen? Hormones drop, and your period begins.
This is the phase where bloating, cravings, and low energy can creep in, but the good news is that your food choices can help!
🫘 Fiber for Digestion & Blood Sugar Stability
Progesterone naturally slows digestion, which can lead to bloating or constipation. Plus, cravings for quick carbs tend to spike. Fiber-rich foods like whole grains, veggies, fruits, nuts, and seeds help keep digestion moving and blood sugar balanced.
🍗 Protein to Support Muscle & Energy
Did you know progesterone increases protein breakdown during this phase? That means your body needs a little extra to maintain muscle and keep blood sugar stable. Prioritize protein from poultry, fish, eggs, dairy, soy, and legumes.
🥬 Iron to Prep for Your Period
Since iron loss happens during menstruation, eating iron-rich foods before your period starts can help prevent fatigue. Great sources include turkey, tuna, leafy greens, and beef.
✨ Small shifts can make a big difference in how you feel during this phase. Supporting your body with the right foods now means a smoother transition into your next cycle.
Here's a yummy recipe to support your body during this phase in your cycle!
Cauliflower Rice Breakfast Hash
Ingredients:
- 4 slices Bacon
- 1 Yellow Onion (chopped, small)
- 1 Yellow Bell Pepper (chopped)
- 3 cups Cauliflower Rice
- 4 Egg
- Sea Salt & Black Pepper (to taste)
- 1 tbsp Chives (optional, chopped)
Instructions:
- In a skillet over medium heat, add the bacon and cook for 5 to 7 minutes or until cooked through. Remove, chop into small pieces and set aside, leaving some of the rendered fat in the pan.
- Add the onion and bell pepper and cook for 3 to 4 minutes, stirring as needed. Add the cauliflower rice and stir to combine. Cook for an additional 2 to 3 minutes. Make space for the eggs and crack one egg into each hole. Cook the eggs until the whites are set and the yolk is done to your liking.
- Remove from the pan and divide onto plates. Top with bacon, sea salt, pepper and chives, if using. Enjoy!
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