The Luteal Lift Smoothie

This smoothie is a heavy hitter for the luteal phase, specifically targeting the common "dip" in energy and mood that can occur during the second half of the cycle. By combining magnesium rich cacao and greens with the hormone-supporting healthy fats in sunflower and sesame seeds (often used in seed cycling), it provides a grounded, steady source of fuel. The addition of cinnamon and a high-protein base ensures that blood sugar remains stable, helping to curb those late-afternoon cravings while the maca offers a gentle adaptogenic lift.

Ingredients

• 1 medium banana (Vitamin B6)

• 30g protein powder (Protein for satiation)

• 1 Tbsp cacao nibs (Magnesium)

• 1 Tbsp maca powder (Adaptogen support)

• 1 Tbsp sunflower (Phytoestrogens)

• 1 Tbsp sesame seeds (Phytoestrogens)

• 1 handful green leafy vegetables (Magnesium)

• 1 Tbsp peanut butter (Thiamine)

• 1/2 tsp cinnamon (anti-inflammatory and Blood sugar balancer)

• 250ml unsweetened Almond milk (Vitamin E + Vitamin D if fortified)

Directions

1. To get the most out of the phytoestrogens in the sunflower and sesame seeds, try lightly grinding them before adding them to the blender. This breaks down the outer hull and makes the nutrients more bioavailable for your body to absorb.

2. Place all ingredients in blender.

3. Blend until smooth.

4. Serve on ice and drink immediately

NUTRITIONAL INFORMATION (PER SERVE)
Calories 525 kcal
Protein 34.5g
Total Fat 26.8g
- Saturated Fat 5.2g
Total Carbohydrates 44.2g
- Sugars 16.5g
Dietary Fiber 11.4g