Luteal Phase on a Hot Summer Day

During the luteal phase of the menstrual cycle, which occurs after ovulation and before menstruation, many women experience increased hunger and cravings. This is due to an elevated metabolism, causing the body to need more calories. At the same time, women are often more emotionally sensitive and prone to mood swings during this phase. On hot summer days, it is especially important to choose light yet satisfying and nutritious meals to optimally support the body and promote a sense of well-being.

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Breakfast

Maca-Matcha: Energy and Balance without Caffeine Overload

The Maca-Matcha drink is the perfect alternative to regular coffee. Maca is an adaptogenic root that can support hormonal balance and stabilize energy levels. Matcha contains less caffeine than coffee but enough to provide a gentle boost while offering antioxidant benefits. This combination helps reduce caffeine intake during the luteal phase while keeping you awake and energized.

Oat Bread with Cream Cheese, Tomatoes, and Herbs: Nutritious and Refreshing

A delicious slice of oat bread spread with creamy cream cheese, topped with fresh tomatoes and aromatic herbs, is not only satisfying but also packed with nutrients. Oats are rich in fiber, which provides long-lasting satiety and helps stabilize blood sugar levels. Tomatoes deliver essential vitamins, antioxidants, and hydration, which are especially important on hot days. Fresh herbs like basil or parsley add flavor and aid digestion.

for the oat bread recipe

Lunch

Cucumber Gazpacho: Refreshing and Nutritious

A cold cucumber gazpacho is ideal for a hot summer day. This soup is light, hydrating, and full of vitamins. Adding avocado provides healthy fats that help absorb nutrients better and offer lasting satiety. With chickpeas as a topping, the gazpacho becomes richer in protein and more filling, supporting the increased calorie needs during the luteal phase.

Dates Stuffed with Peanut Butter and Dark Chocolate: Sweet Snack without Processed Sugar

Dates filled with creamy peanut butter and coated with dark chocolate make a wonderful snack that satisfies sweet cravings without processed sugar. Dates provide quick energy and fiber, while peanut butter adds healthy fats and protein. Dark chocolate is rich in antioxidants and can boost mood, perfect for the emotionally sensitive days of the luteal phase.

Dinner

Hydration Bowl: Hydration and Nutrients in One Bowl

A Hydration Bowl is perfect for keeping your body hydrated and nourished on hot summer days. This bowl combines refreshing ingredients like honeydew melon and cucumber, which are high in water content and vitamins, with crisp lettuce and fresh herbs that provide additional vitamins and minerals. Smoked tofu offers a good amount of plant-based protein and healthy fats, ensuring long-lasting satiety. Kimchi, a fermented food, supports gut health and provides probiotic bacteria that strengthen the immune system and aid digestion. This combination makes the Hydration Bowl not only refreshing and nutritious but also beneficial for overall health—ideal for supporting the body's needs during the luteal phase.

Turmeric Latte: Anti-Inflammatory and Sleep-Promoting

A turmeric latte in the evening is a wonderful way to end the day. Turmeric has anti-inflammatory properties and can help alleviate menstrual discomfort. Combined with a plant-based milk and a touch of honey or maple syrup, it creates a soothing drink that not only calms but also reduces nighttime cravings. This ensures a restful night's sleep.

By choosing these recipes, you can optimally support your body during the luteal phase, keep your energy levels stable, and meet the need for light yet satisfying meals on a hot summer day. Holistic nutrition always considers the whole person—body, mind, and soul—and that's exactly what these balanced and nutrient-rich meals offer.