Four Luteal Phase Breakfasts

Four Luteal Phase Breakfasts

Breakfast doesn't have to be hard, and it can actually be really easy, yet also delicious and nutritious!! These are four breakfast ideas I make on repeat during my luteal phase. The luteal phase is a crucial time for you to take care of your body (although hopefully we're taking care of it everyday). PMS is common, but we can reduce or even eliminate symptoms in part thanks to our nutrition choices!

 

Sweet Potato Avocado Toast

Ingredients: (Makes 1 serving)

  • 1 sweet potato
  • 1/4-1/2 avocado
  • egg
  • cooking oil
  • salt
  • pepper
  • any other avocado toppings of choice

 

Directions:

  1. Wash sweet potato thoroughly, then slice lengthwise into about 1/2 inch slices. Remove the peel if desired.
  2. Lightly brush with oil and season with salt and pepper. Air fry (or bake) at 400 for 12-15 minutes. 
  3. Prepare egg as desired. To poach an egg, check out this video.
  4. Mash desired amount of avocado on top. Season with more salt and pepper, or whatever toppings you'd like.

 

Nourish Breakfast Bowl

Ingredients: (Makes 2 servings)

  • 1 c brown rice
  • 1 small sweet potato
  • 2 leaves dino kale
  • 2 eggs
  • 1/2 avocado
  • cooking oil
  • salt
  • pepper

 

Directions:

  1. Wash rice thoroughly. If using a rice cooker, make brown rice according to directions. If using stovetop method, add rice and 1 1/2 c of water to a pot over high heat. Bring to a boil, then decrease heat to low, cover, and cook for 30 minutes. 
  2. Wash sweet potato thoroughly, and/or peel. Chop into bite sized pieces, then toss with a drizzle of cooking oil, salt, and pepper. Air fry at 400 for 10-12 minutes. Or, cook on the stove on medium heat for 12-15 minutes. 
  3. In the meantime, prepare your egg. Chop kale, and gently squeeze to massage. 
  4. To serve, add brown rice to the bowl first, followed by half the sweet potato, half the kale, and an egg and sliced avocado on top. 

 

Apple Cinnamon Protein Pancakes

Ingredients: (Makes 1 serving)

  • 1/3 c gluten free oats
  • 1 tsp baking powder
  • 1 serving vanilla protein
  • pinch of salt
  • 1 green apple
  • 2 tbsp maple syrup
  • 1/2 c milk of choice
  • 1 tsp apple cider vinegar
  • 1 egg
  • juice of 1/4 lemon
  • cinnamon
  • ground clove

 

Directions:

  1. Measure milk out and add the apple cider vinegar. Stir, then put aside. 
  2. Wash and/or peel apple. Remove the core and chop into bite sized pieces. Add the apple, 1 tbsp maple syrup, lemon juice, a splash of water, and as much cinnamon and clove as you want to a small pot over medium heat. Once simmering, reduce heat to low, mixing every now and then. Allow to cook for ~10 minutes before turning the heat off.
  3. Blend your oats until it resembles oat flour, then combine with the baking powder, salt, protein powder, and a dash of cinnamon. 
  4. Then add the milk, egg, and maple syrup, gently beating everything until everything is just combined. Don't over mix. 
  5. Cook pancakes, then top with yogurt and apples. 

 

Smoked Salmon Cucumber Boats

Ingredients: (Makes 1 serving)

  • 1 package smoked salmon
  • dairy free cream cheese
  • 1 1/2 English cucumber
  • everything bagel seasoning
  • chopped fresh dill

 

Directions:

  1. Chop cucumber ends off. Then, slice lengthwise into ~1/2 inch thick slices. 
  2. Spread dairy free cream cheese on the flat side of the slices.
  3. Add smoked salmon on top, along with seasoning. 

 

Hope you enjoy these recipes!! 🫶

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