Luteal Phase Support Program 7-day meal plan
Functional foods to support the body from ovulation to menstruation.
Our Luteal Phase Support Program is designed to reduce cravings and manage blood sugar during the second half of the menstrual cycle. Meals are high in protein and fiber, and low in carbs and sugar. This program is designed for pre-menopausal women.
This program was created with four key nutrients in mind:
Fiber
As you transition into the luteal phase of your menstrual cycle, the hormone progesterone rises. This may cause constipation and cravings for refined carbohydrates. Eating the proper amount and type of carbohydrate can help boost energy levels. This meal plan is lower carbohydrate and pairs high fiber foods with protein and fat to keep blood sugar and energy levels stable and prevent constipation.
Healthy Fats
Healthy fats can improve the regularity of periods and reduce premenstrual symptoms (PMS). Omega-3 fatty acids may reduce symptoms of PMS including bloating, headache, and breast tenderness. This plan incorporates many sources of omega-3 fatty acids including almond butter, avocado, walnuts, and salmon.
Protein
During the luteal phase, the natural increase in progesterone levels causes protein breakdown. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing 30% of your calories from protein.
Iron
Iron is an important mineral that helps produce red blood cells and transports oxygen throughout the body. Eating iron-rich foods during the luteal phase can help prepare your body for the loss of iron stores during the follicular phase of the menstrual cycle. This meal plan contains good iron sources like beef, shrimp, tuna, and turkey. These iron sources are paired with foods that have vitamin C to enhance iron absorption.
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Meal Plan Full Color with images PDF
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