Luteal Phase Meal Plan for Hormone & Blood Sugar Balance

A 7-day plan to support hormones, cravings, and blood sugar in the second half of your cycle.

The luteal phase  the two weeks between ovulation and your period  is when progesterone rises. For a lot of women, that shift shows up as cravings, low energy, bloating, or mood changes. Food can genuinely support this phase rather than working against it.

This 7-day plan is built around four nutrients the evidence points to for luteal-phase support: fibre paired with protein and fat to keep blood sugar and energy stable; healthy fats including omega-3s from salmon, walnuts and avocado; protein to offset the natural rise in protein breakdown that comes with higher progesterone; and iron paired with vitamin C for absorption, to help replenish what's lost the following cycle.

What's inside

• 7 full days of meals - breakfast, two snacks, lunch, and dinner
• 15 recipes designed for the luteal phase, from turmeric chicken salad to lemon cilantro cod
• Dairy-free, gluten-free, grain-free, and soy-free throughout
• A shopping list and prep guide to take the thinking out of your week

Format & delivery

• Delivered as a PDF download - approximately 20 pages
• Instant access after purchase - download link sent to your email
• Compatible with any device: phone, tablet, or computer
• Print-friendly layout

Who it's for

Pre-menopausal women who notice cravings, energy dips, bloating, or mood changes in the lead-up to their period, and want a food-first way to feel steadier through that phase. This plan is designed specifically for the luteal phase — it works well as a recurring reset you return to each cycle, rather than a one-off week.

What results can you expect?

Many women notice reduced cravings, more stable energy, and less bloating through the luteal phase when eating this way consistently. The plan is designed to work with your hormonal rhythm, not against it - so the more regularly you use it, the more you may notice the difference. Individual results vary.