Mix in a glass container
➡️ diced potatoes
➡️ eggs
➡️ cottage cheese
➡️ shredded cheese
➡️ seasoning salt
➡️ Stir & bake at 350
➡️ top with salsa
Why this is a great option during the luteal phase:
▫️Blood Sugar Balance
Potatoes give you comforting, complex carbs to keep blood sugar stable, fight fatigue, and curb PMS cravings.
Pairing them with protein (eggs + cottage cheese) slows digestion and prevents energy crashes.
▫️High-Quality Protein
Eggs = complete protein + choline for brain + hormone health.
Cottage cheese = high in casein protein, which helps with satiety, muscle recovery, and sleep support.
Protein is especially important during these phases to prevent muscle breakdown and support mood.
▫️PMS & Cramps Relief
The potassium in potatoes can help reduce bloating and ease cramps.
Eggs and dairy are rich in B vitamins, especially B6, which supports mood and progesterone metabolism.
▫️Mood & Brain Support
The combo of protein + healthy carbs boosts serotonin (your feel-good hormone), which can dip during the luteal phase.
Viral Cottage Cheese, Beef & Avocado Bowl
This bowl went viral for a reason! High protein, packed with flavor & hormone balanced!
➡️ lean ground beef: complete protein + iron + zinc + b vitamins = energy & hormone production
➡️ sweet potato: complex carb + fiber + vitamin A = energy, stabilization of blood sugar & great for progesterone support (especially in luteal phase)
➡️ avocado: healthy fat + casein protein + calcium & b12 = satiety & muscle function
➡️ hot honey: anti-inflammatory boost & a lil flavor kick
This is a great option for women to balance sugar, reduce PMS mood swings & cravings
Luteal Toast
I’ve been on a toast kick!
Loving adding cottage cheese on sour dough in different combos! It’s nutrient dense & delicious!
Cottage cheese high in protein, calcium & casein but also great during the luteal phase (post-ovulation), protein needs increase due to higher metabolic demand. Plus calcium may reduce PMS symptoms like bloating and irritability.
Sour dough is great because it has a slower impact on blood sugar & supports gut health, which plays a role in estrogen metabolism.
I paired with tomato’s which are rich in antioxidants & high water content and avocados a healthy fat with magnesium & fiber!
Luteal Banana Bread
Ingredients:
3 ripe bananas (mashed)
2 eggs
1 cup almond flour
½ cup vanilla (or chocolate) protein powder
1 tsp baking soda
Pinch of salt
1–2 tbsp maple syrup or honey
¼ cup chocolate chips
Directions:
Preheat oven to 350°F (175°C). Grease or line a loaf pan.
In a large bowl, mash bananas. Add eggs and maple syrup.
Stir in flour, protein powder, baking soda, and salt.
Fold in chocolate chips (save a few for the top!).
Pour into loaf pan. Top with extra banana slices or chocolate chips.
Bake 35–40 minutes until golden and a toothpick comes out clean.
Cool before slicing. Store in fridge for up to 5 days or freeze slices!
Why It’s Cycle-Syncing Friendly:
Bananas = mood-boosting B6 + natural energy
Protein helps balance blood sugar + supports muscle repair
Dark chocolate = magnesium + PMS relief
Sweet & Spicy Chicken Lettuce Wraps
Ingredients:
10oz chicken
4 oz of cabbage & carrot slaw
Small head of baby lettuce
2 tbs hosin sauce
1.5 oz sesame dressing
1 lime
Optional sesame seeds
Recipe:
• Heat a drizzle of oil in a large pan over medium-high heat. Add diced chicken in a single layer; season & cook, stirring occasionally, until browned and cooked through, 4-6 minutes.
• In a medium microwave-safe bowl, combine chopped cabbage and grated carrot for a slaw, 1 tsp sugar (2 tsp for 4 servings), and juice from lime. Season with salt and pepper. Microwave until cabbage is slightly softened, 30-60 seconds.
• Reduce heat under pan with chicken to medium low. Stir in hoisin, and 1⁄4 cup water (1/3 cup for 4 servings). Cook, stirring frequently, until sauce has thickened and chicken is coated, 1-2 minutes more.
• Add sesame dressing and half the sesame seeds (save the rest for serving) to bowl with cabbage and carrot mixture. Toss to combine.
• Divide the chicken into each lettuce boat and top with the slaw. Optional to add sesame seeds on top!
Why They're Great for Hormone Balance
Chicken
Lean protein = blood sugar balance, muscle support, and steady energy
Rich in vitamin B6 and zinc, which support progesterone production and reduce PMS symptoms
Lettuce Wraps
Light and low-carb base that helps reduce bloating
Easy to digest and keeps you feeling refreshed
Carrot-Cabbage Slaw
Carrots: Support estrogen detox through fiber and beta-carotene, which converts to vitamin A (key for hormone production)
Cabbage: A cruciferous veggie that contains DIM, which helps metabolize excess estrogen
High fiber = supports gut health and natural hormone clearance
Chia Seed Pudding
I was inspired by the KSL Breakfast Chia Seed Pudding
Chia seeds are great for hormone balance & PMS support.
Omega 3 & estrogen detox, great during luteal phase
High in fiber for gut health & preventing bloating
High protein for muscle repair & growth
1/2 cup chia seeds
1.5 cup almond milk
1 tbsp peanut butter
1 tbsp maple syrup
Pinch of cinnamon
1 scoop @ghostlifestyle PB protein powder
Mix all ingredients without chia seeds first. Then add chia seeds, let it sit for 10min & then portion into containers. Chill overnight.
When I went to eat, I added granola & banana!
Luteal Power Taco Bowl
My go to Luteal Power Bowl
I’m a big fan of easy & I love a taco bowl. This is a way to lean into what my body needs for the luteal phase:
Since progesterone rises, metabolism increases & the cravings hit!
In the luteal phase you need to have higher protein & fiber to keep sugar stable & control cravings.
Here is why I put these ingredients together:
Complex carbs ➡️ rice : supports energy & mood
Magnesium ➡️ pumpkin seeds : reduce bloating
Healthy fats ➡️ avocado : support progesterone
Protein ➡️ ground beef
Fiber ➡️ black beans
