The luteal phase always invites me to slow down a bit especially during the second half. Energy dips, cravings show up, and comfort becomes just as important as nourishment. Right now, that looks like warm meals, steady protein, and desserts that feel supportive rather than restrictive.
I’m still eating for my cycle and supporting fertility while TTC, but without overthinking it too much (which is easier said than done). These are simply the meals that have been working for me lately — in real life, in real time.
Luteal Brownie Bites
During the luteal phase, I’m not looking to “avoid” cravings — I’m looking to support what my body is asking for. Chocolate cravings tend to show up fiercely during this phase, and instead of resisting them, I like to meet them with ingredients that offer both comfort and nourishment.
These luteal brownie bites are one of my new favorite ways to do that. They’re rich, satisfying, and intentionally made with ingredients that support hormones, blood sugar, and satiety — which makes them feel like more than just a sweet treat.
Why these work so well during the luteal phase:
- Cocoa powder & dark chocolate are rich in magnesium and antioxidants, which can help support energy, mood, and those very real chocolate cravings that tend to peak during this phase.
- Sunflower and sesame seeds are the official luteal phase seeds in seed cycling and are traditionally used to support progesterone production.
- Dates provide natural sweetness along with fiber, which supports digestion and helps keep blood sugar more stable.
- Protein powder adds an extra boost of protein to help with fullness and satisfaction, especially in the evenings.
This is the kind of dessert that feels indulgent while still supporting where my body is right now — and that balance is important to me.
Recipe ingredients
- 1 cup soft pitted dates
- 1 tbsp PBfit (or nut butter of choice)
- 1 tbsp sugar free syrup (or maple syrup)
- 1/4 cup cocoa powder
- 1 scoop of protein powder of choice (I used one Clean Simple Eats packet of chocolate peanut butter)
- 1/4 cup sunflower seeds
- 1/4 cup sesame seeds
- 1/4 cup rice cake (I smashed up half a salted caramel rice cake)
- Dark chocolate chips (melted — I used about 1/3 cup)
- 1 tbsp coconut oil
- Flaky sea salt, for topping
Instructions
- Blend dates, nut butter, syrup, cocoa powder, protein powder, seeds, and crumbled up rice cake in a food processor until dough forms. Add a dash of water if needed.
- Roll into balls.
- Melt dark chocolate chips with the tbsp of coconut oil.
- Dip balls into melted chocolate mixture and place on baking paper in a tray ready to chill in the freezer.
- Sprinkle the tops of each ball with flaky sea salt.
- Chill in freezer until the chocolate shell hardens. Then store in the fridge and enjoy throughout the week!
Creamy Lemon Chicken & Potatoes
Luteal phase dinners are all about warmth, comfort, and staying power. This dish has officially made the repeat meal list in our house because it’s simple, full of flavor, and packed with ingredients that supports digestion energy and nourishment during this phase.
It’s the kind of dinner that feels grounding without being heavy — and just before serving, I like to finish it with a handful of fresh arugula (rocket). That little bit of greenery adds brightness and balance to an otherwise cozy dish.
Why this meal works during the luteal phase:
- Chicken drumsticks provide iron and protein, helping with satiety and steady energy.
- Potatoes offer comforting carbohydrates and are often associated with progesterone support during the luteal phase.
- Greek yogurt adds calcium and creaminess, which can support relaxation and sleep.
- Lemon helps with digestion and balances richness of the dish.
- Arugula (rocket) brings in fresh greens that support digestion and add a light, peppery contrast — something that is much appreciated during this phase.
This is one of those meals that feels exactly like what my body wants in the luteal phase — nourishing, comforting, and uncomplicated.
Recipe ingredients
- 8 chicken drumsticks, skin on (or I used a 900g pack of drumsticks)
- 700g potatoes, cut into chunks (about 5-7 potatoes, depending on size)
- 1 tbsp olive oil
- Salt & pepper
- 3 cloves garlic, minced
- 1 tsp dried thyme or 1 tbsp fresh
- 1/2 tsp paprika
- 3/4 cup Greek yogurt
- Juice of 1 small lemon
- 1/2 tsp Dijon mustard
- 1/4 cup chicken stock
Instructions
1. Roast Chicken & Potatoes
- Preheat oven to 200ºC (400ºF)
- Toss potatoes with olive oil, salt & pepper
- Arrange potatoes on a large roasting tray (I also put down baking paper for easier clean up)
- Nestle drumsticks among potatoes
- Season chicken with salt, pepper, paprika & thyme
- Roasted 35-45 minutes, turning once, until: chicken skin is crisp and potatoes are golden
2. Make the Sauce
In a bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, chicken stock, and minced garlic.
3. Finish Creamy (Without Curdling)
- Reduce oven to 180ºC (375ºF)
- Spoon lemon yogurt sauce over chicken & potatoes
- Return to oven for 10 minutes
4. Serve
- Rest 5 minutes
- Finish with cracked pepper or fresh herbs
- Serve with a handful of arugula (rocket) on top of each individual serving
Breakfast & Lunch
Breakfasts and lunches have stayed intentionally simple. I’ve been enjoying creamy protein oatmeal in the mornings, and for lunch, chicken chili has been on repeat. I shared the chili recipe in a precious post, but this week I’ve been topping it with Greek yogurt, avocado, and a little cheese for extra creaminess and sustenance.
These meals aren’t exciting — but they’re grounding, and that’s exactly what I need during this phase.
This season of eating has felt quiet, comforting, and very aligned with where I am right now. The luteal phase invites softness and support, and these meals have been exactly what I’ve needed during this part of my cycle.
I’ll continue to play around with luteal-friendly recipes, but for now, this chapter is coming to a close as I move into my menstrual phase this weekend. Next week’s post will reflect that shift — slower days, different nourishment, and a new rhythm in the kitchen.
As always, this is simply my personal experience — not advice, just what’s working for me in this moment. If you’re moving through a similar season, I hope this offers a little inspiration and reassurance that you’re not alone.
And if you ever make any of the recipes I share, I’d love for you to let me know — whether that’s here, in the comments, or over on Instagram!
Plates n Places 