How To Nail Your Meal Prep In 5 Weeks
Week 5: The Luteal Phase
We’ve made it to our last part of the series!
The luteal phase is the final stretch of your cycle before menstruation begins again. It is the longest phase of your menstrual cycle. It can be a time of contrasts: some people who menstruate feel calm, focused, and productive, while others struggle with PMS, bloating, cravings, and mood swings.
The way you nourish your body during this phase can make a big difference in how smoothly you transition into your next cycle. Let’s break it down: what’s happening in your body, which nutrients to focus on, and how to meal prep in a way that supports balance and ease.
What's going on in your body?
The luteal phase begins right after ovulation and typically lasts about 10–14 days. Progesterone becomes the dominant hormone, working to thicken the uterine lining and prepare the body for a potential pregnancy. If no pregnancy occurs, progesterone and estrogen levels drop, signalling menstruation.
This hormonal shift often brings familiar PMS symptoms: food cravings, bloating, irritability, fatigue, and breast tenderness.
Blood sugar fluctuations and changes in serotonin levels can also impact your mood and energy. Supporting stable blood sugar and calming inflammation is especially important here. Because your body is working extra hard to prepare for a potential pregnancy in this phase, it usually also needs about 10% more calories than in any of the other phases. So you want to go for bigger meals in this phase even when you’re attempting to lose weight.
Complex Carbohydrates
Complex carbs help regulate blood sugar and reduce cravings.
Sources: sweet potatoes, oats, lentils, or quinoa.
Magnesium
Magnesium stabilises your mood, eases cramps, and helps with sleep. If you’re supplementing magnesium, you want to take it about 1-2 hours before your bedtime.
Sources: leafy greens, pumpkin seeds, dark chocolate, or nuts.
Vitamin B6
Vitamin B6 is known for reducing PMS symptoms like irritability and bloating.
Sources: poultry, bananas, chickpeas, or salmon.
Now you’re probably saying: how should chickpeas help me with bloating when all they do is make me feel bloated? Here are some useful tips for you:
If you tend to bloating after eating legumes (like chickpeas) make sure to gradually increase your legume intake, soaking them properly at least 8-12 hours and rinse thoroughly before cooking. Cook them fully, and consider adding ginger or mint to your meals. You can also add baking soda while soaking your dried legumes. Baking soda helps to break down complex, indigestible sugars and softens them faster. This makes them easier to digest and reduce bloating.
Calcium & Vitamin D
This is the dream team to ease PMS symptoms, especially mood swings and cramps.
Sources: yogurt, sardines, fortified plant milks, and leafy greens.
Healthy Fats
Omega-3s can help reduce inflammation and support hormone balance.
Sources: salmon, chia seeds, flaxseeds, and walnuts.
Practical Meal Planning Tips
Breakfast
Oatmeal topped with walnuts, pumpkin seeds, and berries.
Sweet potato hash with eggs and spinach.
Banana-chickpea protein smoothie with flaxseeds.
Lunch/Dinner
Salmon with roasted sweet potatoes and broccoli.
Lentil stew with root vegetables.
Chicken stir-fry with quinoa and leafy greens.
Snacks
Dark chocolate with almonds.
Greek yogurt with chia seeds and cinnamon.
Apple slices with peanut butter.
The luteal phase can sometimes feel like a rollercoaster, but the right nutrition and planning can help smooth the ride. By focusing on complex carbs, magnesium, B6, and calming, anti-inflammatory foods, you’ll give your body what it needs to handle PMS with more ease. Think of this phase as an opportunity to practice self-care and kindness: your body is doing a lot of behind-the-scenes work. With balanced nutrition and gentle routines, you can move into your next cycle feeling more grounded, nourished, and supported.
This concludes the “How To Nail Your Meal Prep In 5 Weeks” series. Over the past 5 weeks, we went through the incredible power of the menstrual cycle and how you can support each phase with your meal prep.
My aim of this series is for you to see that is that your body isn’t working against you.
It’s always working for you, guiding you with signals, shifts in energy, and natural changes in appetite.
By understanding these phases and gently tailoring your nutrition and habits, you can step into a more balanced, supportive relationship with yourself.
Remember, this isn’t about following rigid rules. It’s about tuning in, honouring your needs, and creating a way of living that feels aligned and sustainable. Think of it as partnering with your cycle instead of pushing through it. The more you listen, the more your body responds with resilience, clarity, and vitality.
So, as you move forward, let these insights be your foundation. Allow your plate, your habits, and your mindset to evolve with your cycle building not just nourishment, but harmony with yourself, with every phase.