Luteal Phase survival guide: Day Of Eating

If you’re deep into your luteal phase and suddenly feel like your appetite has increased, your energy is dipping and your cravings are through the roof, you’re not imagining it.

The luteal phase is the second half of your menstrual cycle, occurring after ovulation and before your period begins. During this time, hormonal changes can influence appetite, energy expenditure, blood sugar regulation, mood and cravings.

Rather than trying to fight your appetite or drastically cut back on carbohydrates, I like to take a different approach: work with your body.

This means building meals around plenty of protein, fibre-rich carbohydrates, healthy fats and nutrient-dense ingredients to keep you satisfied and support steady energy throughout the day.

Here’s an example of what a full day of eating could look like during the luteal phase.

Breakfast: Rye, Avocado & Smoked Salmon

We’re starting the day with a combination of carbohydrates, protein and healthy fats, exactly what I want to see in a satisfying breakfast.

You'll need:

• Rye bread

• Avocado

• Smoked salmon

• Red onion

• Extra virgin olive oil

• Fresh lemon

• Salt and pepper

Toast your rye bread and top with smashed avocado, smoked salmon and thinly sliced red onion. Finish with a drizzle of extra virgin olive oil, fresh lemon juice and plenty of black pepper.

Why I love this combination: the rye provides carbohydrates for energy, while the smoked salmon and avocado add protein and fats to make the meal more satisfying and sustaining.

And yes carbs are absolutely part of the plan.

The luteal phase is not the time to be scared of carbohydrates or trying to white-knuckle your way through increased hunger. Instead, pair your carbohydrates with protein, fats and fibre to create meals that actually keep you full.

Lunch: Brothy Miso Ginger Turmeric Chicken & Rice

For lunch, we're going for something warm, comforting and incredibly nourishing.

This brothy miso ginger turmeric chicken is packed with flavour, protein and carbohydrates, while the creamy broth makes it feel like the ultimate comfort meal.

Ingredients

Chicken:

• 4–5 boneless, skinless chicken thighs

• 3 tbsp olive oil, divided

• 2 tbsp mellow white miso paste

• 2 tbsp + ½ tsp freshly grated ginger, divided

• 2 tbsp mirin or rice wine vinegar

• 5 tbsp tamari, divided

• 2 tbsp honey

• 2 cloves garlic, minced or grated

• 1 tsp ground turmeric, divided

• ½ tsp smoked paprika, optional

Broth & vegetables:

• 1 cup chicken bone broth

• 1 cup coconut milk

• 1 baby bok choy, quartered

• Cooked white rice, to serve

To finish:

• Green onion

• Chilli garlic oil

• Sesame seeds

Method

Combine the miso, 2 tbsp ginger, mirin, 3 tbsp tamari, honey, garlic, ½ tsp turmeric and smoked paprika in a bowl. Whisk well, then pour over the chicken and toss to coat. Marinate for at least 30 minutes, or several hours if you have time.

Heat 2 tbsp olive oil in a large skillet over medium heat. Add the chicken and cook undisturbed for around 7 minutes on the first side. Flip and cook for another 7 minutes, or until cooked through and the internal temperature reaches 74°C. Remove from the pan and set aside.

Add the bok choy to the hot pan, adding a little more olive oil if needed. Sear on all sides until softened, around 5 minutes, then remove.

In a clean pan, heat 1 tbsp olive oil over medium heat. Add the remaining ginger and turmeric and sauté for 1–2 minutes.

Add the chicken bone broth, coconut milk and remaining tamari. Bring to a gentle simmer, stirring to release any ginger from the pan. Allow to simmer for a few minutes until lightly thickened.

To serve, add cooked rice to a bowl, pour over the creamy broth and top with the chicken and bok choy. Finish with green onion, chilli garlic oil and sesame seeds.

A note on the rice: white rice is absolutely welcome here. There is no need to automatically swap it for a lower-carbohydrate alternative. Your body needs carbohydrates, and the goal is to build a balanced meal around them.

Dinner: Creamy Tuscan Chicken Pasta

And finally, dinner is a creamy Tuscan chicken pasta, because nourishing your body doesn't mean eating boring food.

This is another meal that brings together carbohydrates, protein, fats and plenty of vegetables in one comforting bowl.

Ingredients

Chicken:

• 1 chicken breast

• Paprika

• Garlic powder

• Onion powder

• Salt

• Pepper

• Dried rosemary

Pasta & sauce:

• 2 cups cooked wholegrain or pulse pasta

• 1 tbsp butter

• 1 tbsp olive oil

• ½ onion, diced

• 1 tbsp minced garlic

• 1 tbsp tomato paste

• ¼ cup sundried tomatoes

• 1 tbsp paprika

• Salt and pepper, to taste

• ½ cup pasta water

• ½ cup heavy cream or coconut milk

• 2 cups spinach

• ½ cup frozen peas

• ½ cup broccoli

• 1 cup parmesan cheese

Method

Season the chicken breast with paprika, garlic powder, onion powder, salt, pepper and dried rosemary.

Pan-sear or grill over medium heat until cooked through, then rest for a few minutes before slicing.

Meanwhile, melt the butter with the olive oil in a large pan over medium heat. Add the onion and cook until softened.

Add the garlic, tomato paste, sundried tomatoes and paprika and cook for another minute until fragrant. Season with salt and pepper.

Pour in the pasta water and cream or coconut milk, stirring to combine. Bring to a gentle simmer.

Add the broccoli and peas and cook until just tender. Stir through the spinach until wilted, then add the parmesan and stir until melted into a creamy sauce.

Toss the cooked pasta through the sauce and top with the sliced chicken.

Why this meal plan works for the luteal phase

The biggest thing I want you to take away from this day of eating is that you don't need to eat less simply because you're in the luteal phase.

Instead, think about making your meals more satisfying.

Across this day, we're getting:

Protein: chicken, salmon, parmesan and pasta help contribute to protein intake and satiety.

Carbohydrates: rye, rice and pasta provide a consistent source of energy, particularly important when appetite and energy needs can shift throughout the cycle.

Healthy fats: avocado, olive oil and salmon provide fats that help make meals satisfying and support overall nutritional adequacy.

Fibre: rye, avocado, vegetables, wholegrain or pulse pasta, peas and spinach all contribute fibre.

Micronutrients: we're bringing in a wide variety of colourful plant foods, herbs and spices rather than relying on a restrictive list of "good" and "bad" foods.

And perhaps most importantly, these meals are enjoyable.

Because nutrition during your menstrual cycle shouldn't be about restriction, punishment or trying to suppress your appetite.

It should be about understanding what your body needs and giving it enough.

If your cravings are stronger during the luteal phase...

Instead of immediately trying to ignore them, ask yourself:

Have I eaten enough today?

Am I getting enough carbohydrates?

Have I included enough protein at my meals?

Are my meals actually satisfying me?

Am I going too long between meals?

Sometimes what feels like an uncontrollable craving is simply your body asking for more energy.

So, deep into your luteal phase, eat the carbs, build balanced meals, honour your hunger and don't be afraid of a creamy pasta dinner.

Your cycle isn't something you need to fight… it's something you can learn to work with.