Diet Plan For Luteal Phase

During the luteal phase of the menstrual cycle, which typically lasts around 14 days, it’s important to focus on a balanced and nutritious diet to support the changes happening in the body. Here are some dietary recommendations for the luteal phase:

Increase protein intake: Aim to consume a moderate amount of protein with every meal, including lean sources like chicken, fish, eggs, and plant-based options like beans, lentils, and tofu.

Focus on complex carbohydrates: Complex carbohydrates, such as whole grains, fruits, and vegetables, can help regulate blood sugar levels and reduce cravings. Avoid sugary and processed foods, which can contribute to inflammation and hormonal imbalances.

Include healthy fats: Healthy fats, like those found in nuts, seeds, avocados, and fatty fish, can help reduce inflammation and support hormone production.

Eat foods rich in magnesium and calcium: These minerals can help reduce menstrual cramps and support the health of the reproductive system. Good sources include leafy greens, nuts and seeds, dairy products, and fortified cereals.

Stay hydrated: Drink plenty of water and avoid excess caffeine and alcohol, which can disrupt hormone balance.

It’s also important to listen to your body and adjust your diet based on your individual needs and symptoms. If you’re experiencing severe PMS or other menstrual symptoms, consider talking to a healthcare provider or registered dietitian for personalized recommendations.

Diet Plan For Luteal Phase (15-28 days) (1400-1500 CAL)

Disclaimer
this is a basic plan for your knowledge and information

Tops Foods For Luteal Phase

Walnut
Cauliflower
Tomato
Chickpeas
Dates
Sesame seeds
Barley

Early Morning

1 cinnamon water
4 soaked almonds
2 walnuts

Breakfast

Veg panner poha (40 gms raw)

Tea/ coffee/ milk

Mid-morning

Mixed fruit bowl

Lunch

Salad
Chole (60 gms raw) plus rice (40 gms raw)
Buttermilk

Evening

Spinach soup
2pc dark chocolate

Dinner

Salad
Hung curd sandwich (3 pcs bread)