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Luteal Phase Menu

The Luteal phase plan, cycle days 15-28 is similar to the follicular phase plan with modifications. The plan limits dairy and can easily be vegetarian. Complementary plant proteins are increased as a protein source for essential amino acids. If you choose to go vegetarian be sure to take the daily multi-vitamin suggested. This ensures enough vitamin B-12, zinc, and iron. If you do not see results in at least 2 full cycles, please contact the Cycle Diet registered dietitian for food sensitivity testing information.

The Gluten-Free Cycle workbook is now available for order, but is best with consult. Please contact the Cycle Diet registered dietitian for more information if you are thinking about eliminating gluten or wheat from your diet.

Try not to skip daily exercise. Take the stairs instead of the elevator. Exercise is very important at this time.

Modifications to luteal phase plan:

  • No Alcohol
  • Limit egg yolks to 7 per week
  • Avoid carbonated beverages and artificial sweeteners
  • Avoid or limit cow's milk and dairy
  • Avoid red meat
  • Limit animal protein to no more than 4-6 oz per day. If you eat meat at lunch, go vegetarian at dinner, and vice versa
  • Increase intakes of fruits and vegetables
  • Increase intakes of plant protein
  • Decrease refined carbohydrates especially simple sugar
  • No added salt if you are salt sensitive
  • Limit caffeinated beverages to 16 oz/day

 

You should go through at least 2 full cycles before you begin adding stress foods back into your diet. The idea is to experience a PMS-free cycle first. Then you can start experimenting to find your threshold for stress foods. The Cycle Diet will become second nature after 2 cycles.

Luteal Breakfast:

1 cup Cooked Oat Bran (may contain cc gluten)
Or GF Cereal such as Nature's Path Mesa Sunrise
6-8oz organic soy, rice, hemp or nut milk (watch for soy sensitivity)
1/2 cup fresh berries in season - strawberry, blueberry, or 1/2 banana
1 flax seed oil caplet,
stevia- optional (no added sugar or artificial sweeteners)
1 daily multi-vitamin

AM Snack (optional)

Apple and 1 Tbs natural peanut butter 8-16oz water.

Luteal Lunch

1 cup Homemade Vegetable or Lentil Soup (See soup recipes)
1 Tbs. natural peanut butter on 1 slice whole grain bread (contains gluten)or GF bread if gluten sensitive or celiac
1/2 fruit of choice
Spinach/lettuce side salad w/olive oil vinaigrette dressing
8oz Water or tea,
500mg calcium + Vitamin D tablet
1 flaxseed oil caplet or 1Tbs. flaxseed meal sprinkled in soup or salad.

Afternoon snack:

6oz plain organic (non-dairy) yogurt, Silk makes great tasting soy, So Delicious makes a very good coconut, & almond yogurt with live cultures. Add a few favorite berries or 1/4 GF non-sugary cereal.

30-60 minutes moderate exercise

Luteal Dinner

3-4 oz Grilled Mahi or White Fish (see recipe)
1/2 cup Basmati brown rice with wild rice & peas
1 Small salad iceberg/spinach chopped tomatoes, red onions, sprinkled with 1-2 oz almond slivers,
2 Tbs organic olive oil type dressing (see recipes)
8oz (weak) decaf green tea.

PM Snack:
Choose from snack list

 

Growth Hormones In Dairy

 

It is agreed that avoiding dairy products in the luteal phase is somewhat controversial, since dairy is a great source of calcium and protein. Dairy is not, however, an essential food, contrary to what the Nat'l Dairy Council and its multi-million dollar marketing arm would have you believe. Dairy does not do a body good in those who cannot tolerate it. In fact, dairy is a very inflammatory food in those people who are not only lactose intolerant but dairy protein sensitive as well.

Chances are, if you are lactose intolerant, there's a very good chance you may be sensitive to the major proteins in dairy, casein and/or whey.  Whey is the bi-product of butter, cheese and yogurt making.  And, with the skyrocketing increase of Greek yogurts, which requires taking even more whey fluid bi-product out of the final product, we now have a glut of cheap whey protein on the market, which ends up in cereals, protein bars and processed foods.

Be assured the Cycle Diet provides substantial calcium that will meet your daily need of 1,000-1,200mg a day via greens, nuts, seeds, fortification in non-dairy products and supplementation.

There are a few small studies that have indicated a possibility of growth hormone and antibiotic residue in dairy, one of the reasons many people drink organic cow's milk. Animal rights people are concerned with dairy cows being forced to produce many calves through artificial insemination in order to continually produce milk. Their feeds are laced with growth hormones and antibiotics because being hooked to milking machines causes constant utter infections. These residues have been shown to have estrogenic effects in animals and humans. It's theorized that women who have PMS/PMDD may be more sensitivity to endogenous as well as environmental oestrogens. There is a study currently measuring these estrogens in women who eat meat and dairy against cancer at Ohio State University & UCLA. Result are expected in a few years.