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You are here: Home » Food Preparation » Chocolate, Avocado & Blueberry Hormone Balancing Smoothie For Luteal Phase Support

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Chocolate, Avocado & Blueberry Hormone Balancing Smoothie For Luteal Phase Support

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Magnesium-rich cacao, creamy avocado, and sweet blueberries pair up in this hormone balancing smoothie for luteal phase support! Indulge your favorite flavors and fight PMS all at the same time!

blue-purple smoothie bowl garnished with blueberries, raspberries, and shaved chocolate. Text overlay: "Chocolate, Avocado & Blueberry Hormone Balancing Smoothie (for luteal phase support!)"

Welcome to our third installment of hormone balancing smoothies for the female cycle!

We’ve made it to the second phase — the luteal phase. This phase is perhaps one of the most complex, baffling, and frustrating phases for women.

After the blissful follicular phase and ovulation, where energy soared and confidence was high, we suddenly start to dip.

Many women can experience feeling out of control or uncoordinated during this phase. Others may feel anxious, sad or depressed, and irritable.

Some may struggle with insomnia or concentration. (Source)

Brain chemicals and hormones both play a role in making this stage of the cycle very difficult for some, and annoying for others. Many women find they turn inward during this time, while others hardly notice a change.

When everything functions as it should during the luteal phase, progesterone is higher and estrogen starts to dip. But often, due to diet and lifestyle, some women experience hormonal imbalance.

Thankfully, there are ways we can help balance things out — like mitigating stress and eating blood sugar-stabilizing and nutrient-dense foods.

You didn’t think I’d skip out on the chocolate during PMS, did you? This delicious and satisfying chocolate, avocado and blueberry smoothie is just the ticket for luteal phase support!

chart of estrogen, progesterone, and estrogen as they rise and fall over the course of a 28-day female cycle

Table Of Contents

  • What is the luteal phase?
  • Best Foods To Eat During The Luteal Phase
  • This Hormone Balancing Smoothie For Luteal Phase Support is…
  • Hormone Balancing Smoothie Benefits, Substitutions & More!
    • #1 — Cacao
    • #2 — Maca
    • #3 — Sesame Seeds
    • #4 — Blueberries
    • #5 — Avocado
    • #6 — Almond Milk
  • Chocolate, Avocado & Blueberry Hormone Balancing Smoothie
    • Smoothie Or Smoothie Bowl?
  • Looking for more hormone-balancing recipes?

What is the luteal phase?

The luteal phase begins with ovulation when the egg starts to travel up the Fallopian tube. The phase ends once menstruation begins.

It can last anywhere from 12 to 14 days, but can sometimes be longer or shorter. During the luteal phase, progesterone peaks and then drops if the egg is not fertilized.

Best Foods To Eat During The Luteal Phase

As progesterone rises, so do PMS symptoms such as anxiety, irritability, brain fog, tiredness, and also appetite.

If you find yourself reaching for more snacks than usual or eating way more during a meal than you normally do, this is not a coincidence. It’s not you, it’s your hormones!

The key to keeping hormones in balance is to keep blood sugar steady. Here are some of the best foods to help:

  • Protein-rich foods such as grass-fed meats and wild-caught seafood
  • Beans such as navy, black, red or chickpeas (preferably soaked or sprouted)
  • Cacao and dark chocolate
  • Berries such as blueberries, raspberries, cherries, blackberries
  • Slow-burning carbs such as sweet potatoes, oats, brown rice, and quinoa
  • Nuts and seeds, especially sunflower and sesame seeds, which are high in magnesium
  • Green leafy vegetables like kale, Swiss chard, and spinach (preferably steamed and drained)

And of course, because I like to make my life easier, I take some of these amazing foods and make an easy smoothie, which will provide an ample dose of nutrients.

This Hormone Balancing Smoothie For Luteal Phase Support is…

  • nutrient-dense
  • hormone-balancing
  • Paleo approved
  • easy to make
  • low in sugar
  • dairy-free
  • rich and chocolate-y!

Let’s talk about the good stuff that goes into this smoothie. You can change things up as you need, to accommodate your lifestyle.

Hormone Balancing Smoothie Benefits, Substitutions & More!

wooden spoon scooping cacao powder into a blender container

#1 — Cacao

100% raw cacao is rich in antioxidants, polyphenols, magnesium, iron, and zinc.

Magnesium, in particular, plays a role in properly metabolizing estrogen, which is particularly important, especially for those who are looking to conceive. This powerful mineral helps to reduce stress levels, irritability, anxiety levels and improves sleep.

During this phase especially, go for the cacao!

small wooden spoon scooping maca powder into a blender container

#2 — Maca

Maca is a permanent staple in my smoothies and has been part of all of our hormone balancing smoothies thus far. It is considered a superfood because it supports the endocrine system in doing its proper job.

I’m particularly interested in Maca because of its ability to help support proper hormone balance during PMS, in peri-menopause as well as menopause.

It also helps to support energy levels, is said to improve memory, as well as sleep. Learn more about maca here.

sesame seeds in a small bowl

#3 — Sesame Seeds

Sesame seeds are a key component in seed cycling, helping to balance estrogen and progesterone during the luteal phase.

Rich in magnesium, calcium, iron, manganese, and copper, these little seeds pack a good deal of power when it comes to nutrition. And as mentioned earlier, magnesium and manganese are a great nutrient for balancing hormones and supporting proper magnesium levels in the body.

Thanks to their high lignan content, sesame seeds also help to block excess estrogen during the luteal phase (source). Learn more about seed cycling to support the female cycle here!

*Be sure to grind the sesame seeds first as they will be better absorbed.

woman's hand pouring a bowl of frozen blueberries into a blender container

#4 — Blueberries

While not mandatory, I really like adding blueberries to this smoothie because they work particularly well with the cacao and maca. They’re also antioxidant-rich and add a little sweetness to the smoothie without introducing an excessive amount of sugar.

If you don’t have blueberries, you can substitute with any other berry you would like.

whole avocado next to an avocado half opened to show the pit

#5 — Avocado

This is probably one of my all-time foods and in this smoothie, it gives us richness and texture. It adds a nice creaminess while providing a great deal of nutrition and a good amount of healthy fat.

It also keeps the smoothie low in sugar, which has additional benefits for balancing sugar and hormone levels.

If avocados are not your thing and you want some extra sweetness, feel free to substitute with 1/2 of frozen banana. Alternatively, you could use avocado and banana, making it extra creamy, especially if you’re making a smoothie bowl out of it.

pouring milk into a blender container

#6 — Almond Milk

Almond milk is my usual go-to, but if you prefer a different kind of milk, feel free to substitute with raw milk, cashew milk, walnut milk, or even coconut milk.

Here’s how to make your own raw nut milk!

I like flavoring it with vanilla, so adding 1/2 teaspoon of homemade vanilla extract to the smoothie will give it a little extra flavor.

overhead shot of a blue-purple smoothie bowl garnished with berries and shaved chocolate

blue-purple smoothie bowl garnished with raspberries, blueberries, and shaved chocolate
5 from 2 votes
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Chocolate, Avocado & Blueberry Hormone Balancing Smoothie

Magnesium-rich cacao, creamy avocado, and sweet blueberries pair up in this hormone balancing smoothie for luteal phase support! Indulge your favorite flavors and fight PMS all at the same time!

Course Beverage
Cuisine American
Prep Time 5 minutes
Servings 1
Calories 387 kcal
Author Daniela Modesto

Ingredients

  • 1 cup frozen blueberries
  • 1 tablespoon sesame seeds ground
  • 1 teaspoon maca powder
  • 2 tablespoon cacao powder 
  • 1.5 cups almond milk or cashew milk, or raw milk if you tolerate dairy
  • 1/2 avocado
  • 1/2 teaspoon vanilla extract optional

Instructions

  1. Using a high-powerered blender or coffee grinder, grind sesame seeds until fine. Store any extra in airtight container for 1 to 2 weeks.

  2. Combine ground sesame seeds and remaining ingredients in blender.

  3. Blend for 30 seconds until all ingredients are incorporated.

  4. Serve right away.

Recipe Notes

Smoothie Or Smoothie Bowl?

That's entirely up to you!

The creamy avocado lends itself well to smoothie bowls -- feel free to top it with whatever you wish! I went with dark chocolate shavings, freeze-dried raspberries, and frozen as well as fresh blueberries.

Or, just forgo the bowl. Add it to a glass and stick with a classic smoothie!

Whichever option you choose is the right one. 🙂 Enjoy!

Nutrition Facts
Chocolate, Avocado & Blueberry Hormone Balancing Smoothie
Amount Per Serving
Calories 387 Calories from Fat 225
% Daily Value*
Fat 25g38%
Saturated Fat 4g25%
Sodium 499mg22%
Potassium 871mg25%
Carbohydrates 42g14%
Fiber 17g71%
Sugar 17g19%
Protein 9g18%
Vitamin A 227IU5%
Vitamin C 26mg32%
Calcium 573mg57%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Looking for more hormone-balancing recipes?

  • Cherry, Flax & Maca Hormone Balancing Smoothie (For Follicular Phase)
  • Mixed Berry Hormone Balancing Smoothie For Ovulation Support
  • Mango, Turmeric, & Ginger Hormone Balancing Smoothie For Menstruation
  • Hormone-Balancing Bliss Balls For Seed Cycling
  • Dairy-Free Hormone-Balancing Chocolate Malt {with maca & collagen!}
  • No-Bake Herbal Adaptogen Energy Balls
  • Top 5 Essential Oils For Women (for hormone balance, PMS, menopause, & in the bedroom!)
  • Superfood Smoothie Recipe …From A Homemade Mix!

How do you support hormone balance throughout the female cycle? Will you try this hormone balancing smoothie for the luteal phase?

We only recommend products and services we wholeheartedly endorse. This post may contain special links through which we earn a small commission if you make a purchase (though your price is the same).

Posted in: Allergy Friendly Drinks & Smoothies Drinks & Smoothies (Gluten-Free) Food Preparation Paleo Recipes Recipes

About Daniela Modesto

Daniela is a kombucha-drinking, gut health-focused blogger at Calm Eats. Growing up in Romania, she learned to love being in the kitchen and cooking from scratch. Food sensitivity later in life, however, has prompted her to shift focus by cooking seasonally without gluten or dairy while sacrificing none of the taste. She resides in the Philadelphia area with her husband and two small children. She loves photography, writing, the ocean, and empowering others to take gut health into their own hands by cooking and eating real food.

Reader Interactions

Comments

  1. Lee Russell says

    June 27, 2020 at 10:26 am

    Sound Fantastic, thanks for sharing.. definitely trying <3

    Reply
    • Daniela says

      June 27, 2020 at 11:17 am

      Thank you so much Lee! I hope you enjoy them! 🙂

      Reply
  2. Rehoboth says

    July 20, 2023 at 9:59 pm

    I very much appreciate your contribution
    Thanks

    Reply
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photo collage of a blue-purple smoothie bowl garnished with blueberries, raspberries, and shaved chocolate. Text overlay: "Chocolate, Avocado & Blueberry Hormone Balancing Smoothie (for luteal phase support!)"

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