Recipe Ideas - Luteal

Written by
Image of Naomi
Naomi Adams
FYR Dietician
Published 16 August 2023
vegetarian pizza

Breakfast

Chocolate, Peanut butter and banana smoothie
1 banana, frozen in chunks.
20g oats
1 tbsp peanut butter
1 tbsp cocoa
100g vanilla yoghurt
150ml milk
Add all ingredients into a blender, starting off slowly and working up to mod-high speed, for 50 seconds.
Pour into a cup and enjoy!
Servings in this meal:
  • 1 serve fruit
  • 1 serve wholegrains
  • 1 serve dairy
  • 1 serve protein

Lunch

Roast Middle eastern chicken, couscous and roast veggies - Serves 2
Ingredients:
  • 2 × 100 g skinless chicken breasts
  • 62 g (1⁄2 cup) pearl (big) couscous
  • 1 teaspoon olive oil
  • 1 bunch broccolini
  • Greek-style yoghurt, to serve (optional)
Marinade:
  • 2 teaspoons ground chilli
  • 2 teaspoons Middle Eastern spice blend
  • 2 teaspoons rice malt syrup
  • 2 teaspoons lime zest
  • 1 teaspoon ground sumac
  • 1⁄2 teaspoon garlic salt
  • Juice of 1⁄2 lime (reserve the lime halves after you’ve juiced)
  • 1 tablespoon olive oil
  • Pink salt and black pepper
Roast Veggies
  • 1 red (Spanish) onion, quartered
  • 4 garlic cloves, unpeeled but smashed with the back of a knife
  • 200 g punnet medley cherry tomatoes, halved
  • 1 red capsicum (pepper), seeded and roughly chopped
  • 1 teaspoon olive oil
  • Pink salt and freshly ground black pepper
Method
  1. Preheat the oven to 200°C (400°F).
  2. Mix all the ingredients for the marinade in a small bowl, then rub it all over the chicken, making sure it’s well coated. Set aside.
  3. Place the veggies in a roasting tray, drizzle with a teaspoon of olive oil, season with a little pink salt and pepper and mix well. Pop the reserved lime halves into the tray as well.
  4. Place the chicken on top of the veggies and roast for 25–30 minutes, until the chicken has cooked through and the juices run clear.
  5. While the chicken and veggies are in the oven, cook the pearl couscous according to the instructions on the packet.
  6. Once the chicken is cooked, remove it from the roasting dish and leave to rest. Then return the veggies to the oven and turn up the heat to 230°C (450°F). Leave the veggies in the oven for another 8–10 minutes, or until they have nicely caramelised.
  7. While the veggies are in the oven for the final 8–10 minutes, quickly blanch the broccolini in a bowl and cut the chicken into 1.5 cm (5⁄8 inch) slices. Divide the ingredients equally between two bowls. Add a dollop of yoghurt to the middle. Enjoy!
Servings per person in this meal:
  • 1 serve protein
  • 0.5 serve dairy
  • 1 serve vegetables

Dinner

Homemade Vegetarian Pizza - Serves 2
For the base, you can either grab wholemeal pita bread, or pre-made base, or you can make your own.
Toppings:
Spinach
1⁄2 red onion diced finely
Mushrooms
Roasted pumpkin
60g pinenuts
1 cup pizza cheese – mix of tasty, mozzarella and parmesan
Place tomato sauce and toppings onto pizza and cover with the cheese.
Bake in oven at 180°C until browned.
Serves 2.
Servings per person in this meal:
  • 1 serve protein
  • 1 serve vegetables.
  • 2 serves wholegrains
  • 1.5 serve of dairy
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