LUTEAL — STEADY & MAGNESIUM

Why now

Progesterone rises; metabolism and cravings can tick up. Stabilise blood sugar; load magnesium and B-vitamins.

Targets

• Protein 30–40 g; slow carbs 1–2 cupped-hands; veg 2 fists; magnesium food each meal.

• Bedtime: magnesium-rich snack (banana + tahini/cacao).

Best foods

Oats, pumpkin, sweet potato • Lentils, beef • Tahini, pumpkin seeds • Greens, bananas, avocado.

Plates

• Pumpkin-oat bake with dark chocolate drizzle + yogurt.

• Tahini beef bowl: rice, garlicky greens, beef mince, tahini-lemon drizzle.

• Sweet-potato wedges + lentil stew + avocado.

Craving rescue

• Cacao + tahini + honey on rice cakes.

• Keep caffeine earlier; add protein to afternoon snack.