What Should You Eat During Your Luteal Phase? Best Luteal Phase Foods (2025 Guide)

Introduction

If you’ve ever wondered what actually happens in the second half of your cycle, the luteal phase is the window between ovulation and your next period. During this stage, hormones like progesterone start to rise, bringing real changes to your mood, energy, sleep, and cravings.

Understanding the luteal phase and how it affects your body helps you take control of PMS, bloating, irritability, and low energy.

The right luteal phase foods help maintain hormonal equilibrium while controlling blood sugar levels which results in a more stable and predictable menstrual cycle.

This 2025 guide explains the luteal phase process in your body while showing you which foods to consume and which to avoid for maintaining stable energy and improved mood and hormone health.

What Is the Luteal Phase?

The luteal phase is the second half of your menstrual cycle. It begins right after ovulation and ends when your next period starts. On average, it lasts around 12–14 days, but a “normal” luteal phase can range from about 11 to 17 days.

During this time, the empty follicle left behind after ovulation forms the corpus luteum, which produces progesterone. Progesterone’s job is to prepare the lining of your uterus for a possible pregnancy. If pregnancy doesn’t happen, progesterone levels drop and your period begins.

Many people notice that this phase comes with:

• More cravings (especially for sugar and carbs)
• Mood swings or feeling extra sensitive
• Bloating and water retention
• Fatigue and lower motivation
• Breast tenderness and mild cramps

Your body metabolism shows a small increase during the luteal phase which leads to increased hunger. Your daily comfort level depends on the selection of appropriate luteal phase foods.

Use a Luteal Phase Tracker

You don’t have to guess where you are in your cycle. If you want a simple visual tool, you can use our free Luteal Phase Tracker & Cycle Calculator here to see your current phase and hormone snapshot before planning your luteal phase foods.

What Should You Eat During Your Luteal Phase?

The identification of hormonal changes leads to a basic question about which foods during the luteal phase will help you experience relief.

In this part of your cycle, your body loves:

• Your blood sugar levels stay stable through the consumption of carbohydrates which burn at a slow pace.
• Your body produces hormones through the consumption of high-quality protein sources.
• Your body will experience decreased inflammation when you eat healthy fats.
• Your body needs magnesium and iron from specific foods to maintain sleep quality and mood stability and energy levels.

The program requires participants to follow two dietary changes which include consuming healthy foods and eliminating trigger foods that include sugar and alcohol and processed snacks. Your body will follow its natural cycle when you select the correct luteal phase foods for your meals.

Best Foods to Eat During the Luteal Phase

Complex Carbohydrates

The serotonin production process receives support from whole grains which include oats and quinoa and buckwheat and barley and brown rice. The grains help control blood sugar levels which becomes essential during late luteal phase cravings because this period brings maximum fatigue and irritability.

Lean Proteins

Chicken, turkey, eggs, tofu, lentils, and salmon provide the amino acids your body needs to produce hormones and neurotransmitters. The consumption of protein helps you stay satisfied throughout the day while blocking the pattern of sugar consumption followed by crashes which worsens PMS symptoms.

Healthy Fats

The following foods contain omega-3 and monounsaturated fats because they include avocados and extra-virgin olive oil and chia seeds and flaxseeds and walnuts. The fats present in these foods support brain health while they reduce inflammation and help maintain hormone balance during the luteal phase.

Magnesium & Iron Foods

The consumption of magnesium-rich foods including spinach and kale and pumpkin seeds and almonds and dark chocolate helps to relieve cramps and tension headaches and sleep disturbances. Your body needs iron from foods like lentils and beans and chickpeas and grass-fed red meat to support its preparation for your upcoming menstrual period.

Fruits & Antioxidants

The following foods contain vitamin C and antioxidants and fiber: berries, apples, bananas, oranges and kiwi. The foods help defend your cells from oxidative stress while they support your immune system and help you maintain digestive health throughout premenstrual bloating and constipation.

Vegan and Vegetarian Luteal Phase Foods

A vegan or vegetarian diet does not prevent you from creating an effective luteal phase plate. Focus on:

• The following foods make up the plant-based protein group: lentils and chickpeas and black beans and tofu and tempeh and edamame.
• The following foods contain healthy fats: tahini and nut butters and chia and flax and hemp and sunflower seeds.
• The following foods contain iron and magnesium: spinach and Swiss chard and pumpkin seeds and quinoa and cashews.
• The following foods provide complex carbohydrates: oats and whole-grain bread and brown rice and sweet potatoes.

The combination of these foods provides identical health advantages which include sustained energy levels and enhanced mood and hormonal balance without requiring any animal-derived ingredients.

Luteal Phase Foods List for Energy and Mood

The following list includes luteal phase foods which help maintain energy levels and support mood stability:

For steady energy:

• Oats, quinoa, sweet potatoes, brown rice .
• Chickpeas, lentils, black beans .
• Apples, bananas, and pears .

For mood support:

• The combination includes dark chocolate with 70% or higher cocoa content together with berries and walnuts.
• Salmon or sardines (if you eat fish).
• Pumpkin seeds and sunflower seeds.

For better sleep and relaxation:

• Chamomile or lemon balm tea.
• Almonds and cashews.
• Spinach and kale provide essential nutrients because they contain magnesium as their main nutritional benefit.

Think of this list as a menu you can pull from when you’re planning snacks and meals during your luteal phase.

What Research Says About Luteal Phase Foods

While every body is different, several lines of research suggest that nutrition can influence how you feel during the luteal phase:

• Research indicates that people who take in more magnesium experience less cramping and breast tenderness and improved sleep quality when they have their PMS symptoms.
• The combination of complex carbohydrates with enough protein helps manage blood sugar levels which decreases premenstrual mood symptoms and sugar cravings.
• The anti-inflammatory properties of omega-3 fatty acids found in salmon and walnuts and flaxseeds and chia seeds help reduce brain inflammation which leads to better mood stability and reduced irritability.

The research findings do not supersede doctor recommendations yet they demonstrate that food choices during the second half of your menstrual cycle actually influence your symptoms.

Foods to Avoid During the Luteal Phase

Your luteal phase support requires information about which foods cause PMS symptoms and hormonal imbalances. Your main foods to stay away from during the luteal phase include.

Sugar

The food causes your blood sugar to rise before it triggers a severe drop that results in fatigue and anxiety and increased irritability.

Excess Salt

Your body tissues retain water which causes your body to swell up and creates bloating and discomfort when wearing clothes.

Caffeine

Alcohol use leads to sleep disturbances and triggers anxiety symptoms and makes breast tenderness worse in particular people.

Alcohol

The substance disrupts hormone metabolism while causing sleep disturbances and potentially worsening mood swings.

Also try to limit:

• Deep-fried foods consumed with refined vegetable oils trigger gut inflammation which results in more intense abdominal cramps.
• Ultra-processed snacks including chips and pastries and candy contain unhealthy fats and sugar and salt which create a dangerous combination for your body.

Reducing these luteal phase foods to avoid doesn’t have to be perfect.The practice of swapping herbal tea for extra coffee drinks will produce increasing advantages throughout multiple years.

Luteal Phase Food Swaps (Instead of This, Try That)

Begin your transition journey through simple modifications which you can apply to your everyday routines.

Gentle Food Swap Plan

Afternoon snack

Instead of

Sugary pastries in the afternoon

Try this

An oat bar with nuts and a piece of dark chocolate

Keeps energy steadier and helps reduce sugar crashes.

Late-night snack

Instead of

Chips and very salty snacks at night

Try this

Air-popped popcorn with a drizzle of olive oil and herbs

Lighter on the stomach and less sodium before sleep.

Daily caffeine

Instead of

Three coffees a day

Try this

One coffee in the morning, then herbal teas like chamomile or peppermint later

Supports calmer energy and better sleep quality.

Dinner on busy days

Instead of

Deep-fried fast food for dinner

Try this

Baked salmon or chickpeas with roasted sweet potatoes and broccoli

More protein, fiber, and healthy fats to keep you satisfied.

These small changes keep the comfort and flavor while being much kinder to your hormones.

Luteal Phase Diet and Exercise Tips

Progesterone hormone levels rising in the body lead some women to develop fatigue together with weight gain and emotional sensitivity. This is a good phase to favor gentle, supportive movement instead of pushing your body to the limit.

Choose restorative activities:

• Walking
• Yoga or Pilates
• Light strength training
• Stretching or mobility routines

Pair your workouts with nourishing food:

• The following snacks should be consumed before starting movement activities: A banana with nut butter or a small bowl of oatmeal
• The following snacks should be consumed after completing movement activities: Greek yogurt with pumpkin seeds or hummus served with whole-grain crackers.

Sample Luteal Phase Meal Plan

One-Day Luteal Phase Meal Plan

A gentle, hormone-friendly routine you can use as a template and adapt to your own taste.

Meal 1

Breakfast

Oatmeal cooked with plant or dairy milk, topped with berries, ground flaxseeds, and almond butter.

Provides complex carbs, fiber, and healthy fats to keep you full and stabilize blood sugar.

Snack

Mid-morning

A handful of walnuts and a banana.

Walnuts add omega-3s while the banana supports energy and potassium balance.

Meal 2

Lunch

Quinoa salad with baked salmon (or chickpeas), spinach, avocado, cherry tomatoes, and olive oil.

Combines protein, iron-rich greens, and anti-inflammatory fats for steady afternoon energy.

Snack

Afternoon

Greek yogurt or coconut yogurt with pumpkin seeds and a drizzle of honey.

Adds protein, magnesium, and zinc to support mood and reduce luteal phase cravings.

Meal 3

Dinner

Lentil soup with roasted sweet potatoes and broccoli on the side.

A warm, comforting combo of fiber, complex carbs, and plant protein to help you wind down.

Extra comfort dinner ideas for the luteal phase

• Chickpea and vegetable curry with brown rice
• Sweet potato and lentil stew with leafy greens

Rotate these in on evenings when you want something extra cozy and nourishing.

7 Luteal Phase Meal Ideas to Rotate

You don’t need a strict plan to eat well in your luteal phase. Rotate these simple ideas instead:

7-Day Luteal-Friendly Dinner Rotation

Mix and match these ideas during the week to keep dinners warm, balanced, and hormone-supportive.

1. Day 1 Lentil and vegetable stew with brown rice.
2. Day 2 Baked salmon (or tofu) with sweet potatoes and green beans.
3. Day 3 Chickpea and spinach curry with quinoa.
4. Day 4 Whole-grain pasta with tomato sauce, mushrooms, and olive oil.
5. Day 5 Buddha bowl with beans, avocado, roasted veggies, and seeds.
6. Day 6 Omelette (or tofu scramble) with greens and whole-grain toast.
7. Day 7 Vegetable soup with a side salad topped with nuts and seeds.

Pick and mix depending on what you’re craving and what you have at home.

Luteal Phase Foods TTC and Fertility

Women who wish to become pregnant need to understand the luteal phase because it serves as a critical period for conception. The period of implantation requires progesterone to support the development of early pregnancy.

The focus should be on luteal phase foods which help fertility including:

Key Nutrients for Luteal Phase Support

Add some of these foods to your meals and snacks to naturally support hormones and mood.

Nutrient focus

Vitamin B6 foods

Bananas, chickpeas, potatoes, and sunflower seeds.

Nutrient focus

Zinc and selenium sources

Pumpkin seeds, eggs, Brazil nuts, and seafood.

Nutrient focus

Omega-3-rich options

Salmon, sardines, mackerel, chia seeds, and flaxseeds.

The combination of these dietary choices creates a supportive pregnancy diet for the luteal phase which maintains a moderate level without any restrictive food choices. Your body needs essential food nutrients to execute its operational tasks.

Seed Cycling for Hormone Support

Seed cycling requires you to use different seeds during your menstrual cycle to achieve hormonal balance.

The luteal phase requires women to select between sesame seeds and sunflower seeds for their seed cycling practice.

You can add sesame and sunflower seeds to your oatmeal or salads or yogurt or blend them into smoothies. The scientific evidence about luteal phase seed cycling recipes is limited but many women claim to experience better hormonal stability through this practice.

Related Cycle Phases and Cycle Syncing

To better understand the luteal phase, it helps to see it as one chapter in a four-part story:

Food Ideas for Each Cycle Phase

Use this as a quick guide to align your meals with what your body needs through the month.

Phase

Follicular phase foods

Often lighter, estrogen-supportive meals with plenty of fresh fruits, vegetables, and lean proteins.

Phase

Ovulatory phase

Higher-fiber, colorful plant foods and hydration to support peak energy and social drive.

Phase

Menstrual phase foods

Warm, iron-rich, and mineral-dense dishes like stews, soups, and cooked greens to support recovery.

People who practice cycle syncing select particular foods for their luteal phase because this method enables them to achieve equilibrium before their menstrual cycle starts.

FAQs About the Luteal Phase

Final Thoughts

Your body becomes your partner when you learn about the luteal phase. The correct luteal phase foods which contain complex carbohydrates and protein and healthy fats and essential minerals help you control PMS symptoms and maintain emotional stability while creating a more stable menstrual cycle.

Start by implementing three dietary modifications which include swapping sugary snacks with fruit and nuts and switching to herbal tea instead of coffee and creating two healthy meals for your luteal phase during each week. Your body will achieve better hormonal balance and improved energy levels and skin health and digestive function and emotional stability through these easy lifestyle changes.

If you’d like to match these luteal phase foods to your actual cycle, try the free Luteal Phase Tracker & Cycle Calculator

For more background on how the menstrual cycle works and how hormones shift across the month, you can read the NHS overview of the menstrual cycle.

You can also find a clear explanation of the different menstrual cycle phases and common symptoms on the U.S. Office on Women’s Health website

Sources

For a medical overview of what’s considered a normal menstrual cycle, see this Mayo Clinic