What I Eat During My Luteal Phase (And Why It Helps Me Feel Better)

A few days before my period, you'll usually find me standing in the kitchen looking for chocolate.

A few years ago I'd have seen that as a lack of willpower.

Now I see it as my body asking for something different.

If you've been following me for a while, you'll know I'm a huge fan of cycle syncing. One of the biggest changes I made when I started learning about my menstrual cycle was stopping the guilt around food.

For years I'd find myself craving chocolate, toast and anything comforting in the week before my period. I'd think I'd lost all self-control, when actually my body was just asking for something different.

Now, instead of fighting those cravings, I work with them.

I don't eat perfectly (and I definitely don't think you need to!), but I do make a few small changes that help me feel so much better during my luteal phase.

Here's what a typical day of eating looks like for me. These are the meals I've naturally gravitated towards for the last few years. I don't follow them perfectly every month, but when I do, I genuinely notice a difference in how I feel.

Breakfast

I'm a creature of habit, so breakfast is eggs on sourdough with avocado. I also love having it with beetroot, sauerkraut (which I have recently learnt to make myself) and cherry tomatoes.

If I fancy something different, I'll have porridge, as it's warm, comforting and keeps me feeling full for hours.

I make mine with Plenish almond milk (or raw milk if I have it) and blend in some Organised Nutrition powder for extra protein, amino acids and a whole host of vitamins and minerals. I top it with banana, Ceylon cinnamon, nut butter (usually hazelnut) and my ground sunflower and sesame seeds as part of my seed cycling routine. I won't lie, I often add a little organic dark chocolate and maple syrup too, and then it feels like a treat!

The key for me is making sure breakfast contains protein, healthy fats and slow-release carbohydrates so I'm not reaching for biscuits an hour later.

Lunch

I naturally crave warm meals during my luteal phase.

Even in summer, you'll often find me eating homemade soup!

Some of my favourites are:

• Red lentil and sweet potato soup
• Roasted vegetable soup
• Leftover chilli with brown rice
• Quinoa with roasted vegetables and tahini dressing

I've learnt that if I try to survive on salad during this phase of my cycle, I usually end up raiding the snack cupboard later on. If I nourish my body properly now, I'm much less likely to spend the evening rummaging through the cupboards looking for snacks.

My Afternoon Snack

This is usually when my sweet tooth kicks in. I've stopped seeing my sweet tooth as the enemy. Instead, I just plan for it.

Some of my favourite options are:

• My homemade Seed Cycle Bliss Balls (the recipe is in my free Cycle Syncing Guide)
• A couple of squares of good-quality dark chocolate with a couple of dates and a few nuts
• Homemade black bean brownies
• Apple slices with nut butter

Sometimes I'll also make my Hormone Helper Hot Chocolate if I'm craving something cosy in the evening.

Dinner

Dinner is all about comfort.

This isn't the week I'm eating tiny portions or trying to be "good."

I usually make meals like:

• Slow-cooked chilli
• Homemade curry
• Roasted salmon with sweet potato and vegetables
• Cottage pie
• Chicken casserole

I've recently started having my curries with quinoa instead of rice, and I actually really enjoy it.

I always try to include plenty of protein, healthy fats and complex carbohydrates, because I've found I feel much more satisfied afterwards.

Drinks

During my luteal phase I naturally swap my iced drinks for warm ones.

In the evenings I love chamomile tea or lemon balm tea as part of my wind-down routine.

I also try to drink plenty of filtered water throughout the day, because it's amazing how much difference something as simple as staying hydrated can make to how I feel.

My Biggest Tip

Please don't be afraid to eat a little more during your luteal phase if you're genuinely hungry.

For years I ignored those hunger signals because I thought I "shouldn't" be eating more. Now I know my body is simply asking for a little extra support.

The goal isn't perfection. It's nourishment.

Your body isn't trying to sabotage you, it's communicating with you. Learning to listen has been one of the biggest lessons of my cycle syncing journey.

What About You?

Have you noticed your appetite changes before your period? I'd love to know what foods you naturally reach for during your luteal phase.