Shopping List For Luteal Phase

Food goals for the luteal phase:

  • In this phase, energy levels may be lower so it is important to eat well and make time for food. The food groups that were important in the ovulation and follicular stages are still important. However, foods that are high in B vitamins and vitamin C, plus foods that help control testosterone levels, can make for a smooth luteal phase, and may even minimize or prevent PMS symptoms.
  • Since energy is rapidly diminishing during this time of the month, I recommend taking probiotics and digestive enzymes to help excess estrogen and testosterone leave the body efficiently without inconvenient symptoms.
  • If experiencing PMS symptoms during this time of the month, try supplementing with B vitamins complex which will help to support your nervous system.
  • Cravings can occur during this time so it is important to make the right choices to satisfy them.

Foods to avoid during the luteal phase:

  • Sweets & sugary snacks
  • Fried food, junk food


  • Brown rice
  • millet


  • Chickpea
  • Navy beans

Nuts & Seeds

  • Hickory
  • Pine nuts
  • Walnut
  • sesame seeds
  • Sunflower seeds


  • Apple
  • Dates
  • Peach
  • Pear
  • Raisins


  • Cabbage
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumber
  • Daikon
  • Garlic
  • Ginger
  • Leek
  • Mustard Green
  • Onion
  • Parsnip
  • Pumpkin
  • Radish
  • Squash
  • Sweet potato
  • Watercress


  • Beef
  • Turney

Fish & Seafood

  • Cod
  • Flounder
  • Halibut


  • Mint
  • Peppermint
  • Spirulina