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 for enough vitamin B-12, zinc, and iron. If you do not see results in at least 2 full cycles on the diet please contact the Cycle Diet dietitian for food sensitivity testing information.

The Gluten-Free Cycle Diet is available through consultation only. Please contact the Cycle Diet Dietitian for more information.

It is important not to skip snacks at this time or go more than 3 to 4 hours without eating during the day. Try also not to skip daily exercise. Take the stairs instead of the elevator. Exercise is very important at this time.

Modifications to luteal phase plan:

You should go through at least 2 full cycles before you may 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 thresholds of  stress foods. The Cycle Diet will become second nature after 2 cycles.

Luteal Breakfast:

1 cup 100% Bran  (contains gluten)
Or GF Cereal
6-8oz soy, rice, hemp or nut milk
1/2 cup fresh berries in season - strawberry, blueberry, or 1/2 banana
1 flax seed oil caplet,
stevia or agave (no added sugar)
1 daily multi-vitamin

AM Snack

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
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 Soy yogurt in favorite flavor, Silk makes great tasting yogurt with live cultures.

30-60 minutes moderate exercise

Luteal Dinner

3-4 oz Grilled Tuna or White Fish (see recipe)
1/2 cup converted white or brown rice with wild rice & peas
1 Small salad iceberg/spinach chopped tomatoes, red onions, sprinkled with 1-2 oz almond slivers,
2 Tbs low fat or olive oil type dressing
8oz (weak)Orange spice iced 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. Be assured the cycle diet provides substantial calcium sources that will meet your daily need of 1,000-1,200mg a day.  There are a few small studies that have indicated a possibility of growth hormone and anti-biotic 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 o-estrogens. 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.