With 40 grams of protein, this easy weeknight dinner is the ultimate way to hit your protein goals! But beyond protein, it's packed with vitamins and minerals from herbs and fresh veggies :) It's also great for meal prep - just make it in bulk and then heat up the next day.
Ingredients for your luteal phase: cod, garlic, onions, cucumber, brown rice, chickpeas, and tahini (sesame seeds). During the luteal phase, you want to focus on fiber-rich foods to support the large intestine in flushing out excess estrogen and consume nutrient-dense food as your body's metabolism naturally speeds up.
We’re making cod for luteal because it’s high in protein and contains high levels of iodine which helps with thyroid function. It also contains high levels of omega-3s which boosts mood, busts stress, is anti-inflamatory, and aids in progesterone production.
Garlic is filled with anti-inflammatory properties, and studies actually show that the consumption of garlic helps significantly reduce premenstrual symptoms with a confidence interval of 95%!
Onions are one of the easiest ingredients to add to a luteal phase recipe! They are high in antioxidants, help regulate blood sugar levels, and are a great source of manganese and potassium.
Cucumbers are a great way to hydrate yourself through food, which is especially important during the luteal phase when you might experience bloating or puffiness.
Brown rice is a slow-burning carbohydrate which is a great addition to your diet in the luteal phase when your metabolism naturally speeds up so you may find yourself getting hungrier faster. It also will boost your mood and energy levels, which many women find themselves lacking as they get closer to their menstrual phase.
Chickpeas/Garbanzo beans are great for luteal because they are high in fiber which helps flush out excess estrogen, but also high in vitamin B6 which aids progesterone production. It's also a good source of plant-based protein - and protein helps stabilize blood sugar which can help balance your mood as you go into your menstrual phase.
Tahini is a luteal phase food because it's essentially just sesame seed butter. Sesame seeds (therefore tahini) are high in zinc which is crucial for progesterone production and they contain lignans which help block excess estrogen as progesterone rises.
Mediterranean Fried Rice
Serves: 2 Active Time: 20 minutes Total Time: 40 minutes
Ingredients
1/2 cup brown rice, uncooked
1/2 red onion, diced
2 cloves garlic, minced
1 cup carrots, chopped
10 oz cod
1 can chickpeas, drained
1/4 cup mint, chopped
1/2 cup parsley, chopped
1 cup cucumber, diced
1 cup tomato, diced
Sauce
1/4 cup lemon, juiced
1/4 cup water
3 tbsp tahini
1 tbsp za'atar
1/2 tsp cumin
salt to taste
Serve with
lemon
salt
feta
Process
Start by preparing your brown rice according to the instructions on the package.
On a pan over medium-high heat, add your red onions and cook for 2-3 minutes, stirring often. Add in the minced garlic and cook for another 2 minutes.
Add the carrots to the pan, cover, and let it cook for another 5 minutes.
Pat your cod dry, then add it to the pan and cook for 6 minutes, flipping at the halfway point after 3 minutes. Once cooked, use your spatula to break it apart into small pieces.
Reduce the heat to medium-low, toss in the chickpeas, cover, and let it cook until the brown rice is ready.
Meanwhile, prep the sauce by mixing lemon, water, tahini, za'atar, cumin, and salt.
Once the rice is cooked, add the brown rice to the pan, along with the mint, parsley, cucumber, tomato, and the sauce. Serve with lemon, salt to taste, and some feta!
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