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Luteal Phase Recipe: Baked Falafel

Luteal phase is the 10-16 days after ovulation, but before your period, when estrogen lowers and progesterone rises. Notorious for PMS symptoms like low energy, irritability, overwhelm, sore breasts, bloating, break outs, and cramps, most women don’t look forward to their luteal phase. However, your luteal phase has the potential to be the most easy going time of the month! With my cycle synching practice, I’ve been able to go from nearly two weeks of PMS to being completely PMS free, and many of my clients have been able to do the same! Although this sounds unheard of for most women, our bodies are designed to support us and feel good-- we just have to learn how to support our healing and learn to optimize their gifts. One of the many ways I practice cycle synching is through gentle nutrition. I want my approach to eating to be delicious, non-restrictive, nourishing, and require not too much effort.

For luteal phase, I like to eat more of my #1 favorite, highly underrated superfood: CHICKPEAS!

I know that chickpeas don’t have the sex appeal of adaptogenic mushrooms and acai bowls, but they pack MAJOR benefits that really help you move from barely surviving to thriving before that-time-of-the-month. They’re also easy and very inexpensive!

First of all, they’re an amazing source of plant based protein. 200 grams (approximately 1 cup) packs about 39 grams of protein.

They’re also fiber fueled, which aids in the elimination of excess estrogen, feeds good bacteria in your gut, balances blood sugar, and helps with satiety.

Chickpeas also have B vitamins, magnesium, and tryptophan. They’re one of the ultimate feel good foods!

B6 and magnesium is an anxiety reducing combination, while tryptophan is an amino acid that is the precursor for serotonin-- a neurotransmitter that helps you feel happy, calm, and focused.

Chickpeas are the star of the show in this easy, simple baked falafel recipe. You can enjoy them with hummus, tzatziki, quinoa, couscous, a salad, or grilled vegetables for a delicious, luteal phase supporting meal! The possibilities are endless (and delicious!)


1 cup fresh parsley

1 cup fresh cilantro

½ cup chopped onion

1 sliced jalapeno

2-4 cloves of garlic

2 tbsp almond flour

½ tsp baking soda

Salt to taste Pepper to taste

Cumin to taste


  • Add the chickpeas, parsley, herbs, onion, jalapeno, garlic, salt, pepper, and cumin to a food processor and mix well until the mixture resembles and feels like “wet sand” in texture.

  • Put the mixture into a mixing bowl and add the almond flour and baking soda, stirring well. (You can taste the mixture to see if you like the amount of seasoning you added or want to add more.)

  • Cover the bowl and refrigerate for 1 hour or more.

  • Remove from the fridge, preheat the oven to 425F, and use your hands to make falafel balls on a lightly oiled baking sheet.

  • Lighty oil with avocado or olive oil on top and bake for 25 minutes, flipping halfway.

This recipe is perfect for dinner or prepped lunches throughout the week! Try it and let me know what you think.

If you want to know more about your luteal phase, download my FREE Cycle Synching Start Up Guide. This guide explains the four phases of your cycle and introduces you to what your hormones are doing in each phase-- which is the first step of learning to use your hormones to your advantage!

If you’re ready to naturally boost your energy, live without PMS, and optimize your hormones, this program gives you 1:1 support with me as we work on your goals in a way that aligns with your hormones and your lifestyle preferences. Book a free discovery call to see if you’re a good fit for my High Performance Women’s Wellness Program!

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