Week 4 — Known as Late Luteal Phase
The late luteal phase is commonly associated with premenstrual symptoms (PMS) as your body prepares for your next period. Symptoms can include mood changes, skin inflammation, headaches, breast tenderness, and bloating.
What's best to eat during this phase
Focus on eating foods that are high in complex carbohydrates, which help to regulate your mood and energy levels. During the late luteal phase, you are likely to experience heavy cravings and mood changes. It is key to provide your body with the nutrients it needs. In addition to your Week 4 Trophi Meals Pack, we recommend adding these food items to your shopping list during this phase:
- Berries - We love Organic Blueberries & Organic Strawberries
- Caffeine-free herbal teas - We love Green Tea
- Citrus Fruits - We love Lemons, Limes & Oranges
- Dark chocolate - We love anything over 70% Cacoa
- Leafy Green Vegetables - We love Spinach, Kale, Rocket and Bok Choy
- Lentils - We love Red & Yellow Lentils
- Protein - We love Tofu, Chicken, Lean Meats & Fish
- Sunflower & Sesame seeds
- Rice - We love Black, Brown & Red Rice
This is not an exclusive list, just a few suggestions/ add-ins to you regular meal plan.
An additional Week 4 recipe for you
Tomato & Chickpea Quinoa Pasta
Tasty & Quick
Feeds 2
Ingredients
- 2 Tbsp olive oil, plus extra to serve
- 1 small onion, finely diced
- 2 garlic cloves, thinly sliced
- 1/2 tsp chilli flakes
- 400g tin of chopped tomatoes
- Small handful of basil about 10g
- 400g tin of chickpeas, drained & rinsed
- 125g quinoa pasta, cooked
- 150g of feta or vegan alternative
- 1 lemon
- 100g of fresh baby spinach leaves
- Salt and black pepper to season
Directions
- Cook pasta in a pan of boiling, salted water as per packet instructions.
- Heat olive oil in a pan over a low heat. Add the onion and cook gently for about 5 minutes until soft. Then add the garlic and chilli, cook for an extra minute.
- Pour in the chopped tomatoes, drained chickpeas and basil leaves and mix well. If it begins to dry out to quickly add 1/2 cup of the pasta water. Season with salt & cracked black pepper.
- Add the cooked drained pasta to the tomato sauce along with a squeeze of 1/2 a lemon.
- Spoon the pasta into bowls and crumble over the feta & baby spinach leaves finish with a good glug of olive oil and one last squeeze of lemon.
Enjoy this delicious and nutrient packed week 4 dinner.