Did you know your body temperature rises during the luteal phase?


This natural shift, driven by higher estrogen and progesterone levels, nudges your basal metabolic rate upward. Most women need to boost their calorie intake by about 100 kcal daily—but many unknowingly overeat by 300 kcal!


Pro tip: sidestep those evening cookie cravings by incorporating that extra 100 kcal earlier in the day.



Here are 30 examples of healthy snacks around 100 kcal, organized by main components:



Vegetables

Carrot Sticks (about 10 medium sticks) with 2 tbsp hummus

Cucumber Slices (1 large cucumber) with 2 tbsp tzatziki

Bell Pepper Strips (1 large bell pepper) with 2 tbsp guacamole

Cherry Tomatoes (about 20) with 1 oz feta cheese

Celery Sticks (4 large) with 2 tbsp peanut butter

Baked Sweet Potato (1 small) with a sprinkle of cinnamon



Grains

Air-Popped Popcorn (3 cups) sprinkled with nutritional yeast

Rice Cakes (2 cakes) topped with 1 tbsp almond butter

Whole Grain Crackers (8-10) with 1 oz cheese

Oatmeal (1/3 cup dry) prepared with water and a sprinkle of cinnamon

Quinoa Salad (1/2 cup cooked) with diced cucumbers and a squeeze of lemon


Fruits

Apple Slices (1 medium apple) with 1 tbsp almond butter

Banana (1 small banana) with a sprinkle of chia seeds

Mixed Berries (1 cup) with 1/4 cup Greek yogurt

Dried Apricots (about 4) with 1 tbsp walnuts

Orange (1 medium) with a sprinkle of cinnamon



Animal Proteins

Hard-Boiled Egg (1 egg) with a sprinkle of salt and pepper

Greek Yogurt (1/2 cup, plain) with 1 tbsp honey


Beef Jerky (1 oz, low-sodium) with a small apple

Cottage Cheese (1/2 cup, low-fat) with pineapple chunks

Protein Shake (1 scoop protein powder mixed with water or almond milk)


Nut & Seed Fun

Nut Butter (1 tbsp) spread on a slice of whole-grain bread

Trail Mix (1/4 cup) with nuts and dried fruits

Chia Seed Pudding (1/4 cup prepared) with almond milk and vanilla


Some other tasty ideas


Dark Chocolate (1 square, 70% cacao) with a handful of almonds

Edamame (1/2 cup, shelled) sprinkled with sea salt

Avocado Toast (1/4 avocado on whole grain toast)

Salsa (1/2 cup) with 10 tortilla chips



Feel free to mix and match these snacks based on your preferences and dietary needs!