Seasonal Fall Meal Plan: Luteal Phase & PMS Relief

thatseasonalcycleg
Dec 14, 2024
3 min read

This week, we’re still embracing the fall season, even though the halls are decked out for Christmas! With the holiday just around the corner, we’re savoring the last of our favorite seasonal fall foods. As I’m currently in my luteal phase, I’m also focusing on meals that can help reduce PMS symptoms. We’ll be incorporating magnesium-rich foods, complex carbs, vitamin B6, and anti-inflammatory ingredients to ease bloating, balance blood sugar and mood, and promote restful sleep.

If you’re tired of asking (or answering) the age-old question, "What’s for dinner tonight?"—look no further! Here’s a meal plan for the week that’ll keep your evenings stress-free and nutritious. Meal prepping can save time, and I’ll show you how. On weekdays, I eat the same breakfast and lunch as listed for Monday. For dinners throughout the week, I’ve planned out easy-to-follow recipes. On weekends, we switch things up with brunch, simply because we wake up later, enjoy the flexibility of a later meal, and love the convenience of not having to cook multiple meals.

Try one or all of these healthy recipes, and feel free to adjust the ingredients to meet your family's needs. Meal planning doesn’t have to be hard—just check your calendar and make adjustments as necessary!

If you need more recipe ideas, check out Seasonal Cycles Kitchen on YouTube: Seasonal Cycles Kitchen.

Sunday

Brunch

Quinoa: Rich in magnesium, a complex carb, great source of fiber, and high in protein
Eggs: Lean protein, healthy fats, and antioxidants
Avocado: Healthy fats, high fiber, and magnesium

Dinner

Steak: Iron, protein, zinc
Brussels sprouts: Fiber, antioxidants, vitamin K, and folate
Sweet potatoes: Complex carb, vitamin A, magnesium
Onions: Anti-inflammatory, antioxidant, prebiotic (for digestion)
Garlic: Supports detoxification
Salad: Fiber and magnesium

Monday

Breakfast

Ground beef (WAIT! Don’t turn on me now—this one deserves its own blog post. Swap for whatever weekday breakfast you love.)

Lunch - Meal Prep Salad

Grilled chicken: Protein and vitamin B6
Sweet potato: Complex carb, vitamin A, magnesium
Kale: Magnesium, folate, fiber
Avocado: Healthy fats, high fiber, and magnesium
Pumpkin seeds: Magnesium, zinc, omega-3s
Dried cranberries: Antioxidants, fiber

Dinner - Burger Bowls

Ground beef: Protein, iron, B6
Lettuce (or greens of choice): Magnesium, fiber
Tomato: Antioxidants, vitamin C
Onion: Anti-inflammatory, antioxidant, prebiotic (for digestion)
Pickles: Probiotics
Sauce (Ketchup, mayo, BBQ): Just for flavor!
Potato of choice (I like tater tots): Complex carbs

Tuesday

Dinner - Salmon

Salmon: Omega-3s, protein, magnesium, vitamin B6
Complex carb: Sweet potato, quinoa, or brown rice (dealer's choice)
Brussels sprouts: Fiber, antioxidants, vitamin K, and folate
Sauce: Dealer's choice—it’s just for flavor!

Wednesday

Dinner - Stir-Fry

Flank steak: Protein, iron, vitamin B6
Brown rice: Complex carbs
Veggies (broccoli & snow peas): Fiber, vitamin C, K, magnesium
Sauce: Soy (or tamari), butter, brown sugar, rice vinegar

Thursday

Dinner - Black Bean Tostada

Black beans: Protein, magnesium, fiber
Corn tortillas: Complex carb, fiber, vitamin B6
Sweet potatoes: Complex carb, vitamin A, magnesium
Cilantro: Antioxidants, detoxification, flavor
Onion/Garlic: Anti-inflammatory, antioxidant, prebiotic, detoxification
Pico de gallo or salsa: Vitamin C
Sour cream/Greek yogurt (optional): Probiotics, calcium, protein, healthy fat
Avocado: Healthy fats, high fiber, and magnesium
Taco seasoning: The spice of life