Meal Plan for Fertility
Here’s a free meal plan engineered for people trying to conceive, now or planning for the future, on your own or with the help of ART.
Use this fertility meal plan with flexibility.
I hope these recipes inspire you. Whether it’s courage to try an ingredient (ahem, sardines!), a twist on an old favorite (amp up avocado toast with fermented veggies and microgreens), or discover something you’ve never heard of (dulse anyone?)
Make any modifications to make these recipes work for you. There’s no one fertility diet! It doesn't exist. There are a variety of underlying factors that could affect one’s fertility, and also we’re complex individuals with unique health histories, personal preferences, cooking tolerances and lifestyle constraints. If you’re TTC or planning for it, I’m here to guide your journey to fertility.
Feed a group or meal prep. Each of the recipes is written to make 4 servings. Of course you can feed a group, but I’m an advocate of never cooking for just 1 meal. These recipes make great leftovers to feed yourself through the week and some work to stock your freezer. Read the notes at the bottom of each recipe for optimal deliciousness over time.
What’s beneath the yummy food?
Nutrient-dense targeted ingredients to supply supportive micronutrients and antioxidants
Adequate protein with an emphasis on plant-sources and fertility-promoting vitamins and minerals.
Omega-3 fats which are positively correlated with fertility outcomes as well as mental health.
Fiber-rich meals supplying prebiotics, keeping you satiated and more!
There’s research behind this! “A growing body of evidence points to a link between diet and female fertility. In fact, data show that a diet high in trans fats, refined carbohydrates, and added sugars can negatively affect fertility. Conversely, a diet based on the Mediterranean dietary patterns, i.e., rich in dietary fiber, omega-3 (ɷ-3) fatty acids, plant-based protein, and vitamins and minerals, has a positive impact on female fertility.”
Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kazmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition. 12(6), 2372–2386. doi:10.1093/advances/nmab068
Download the Meal Plan for Fertility for Free
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