As I was doing a ton of research on fertility diets + healthy foods in general, I began to create a list of meal ideas to have for breakfast, lunch, and dinner. This PDF fertility diet meal plan and ideas has become my go-to list that I use before I head out to the grocery store or when I’m at a loss of what to make for dinner. (Or when I suddenly realize that I’ve had steel-cut oats every day for breakfast for the last 3 months and I’m a little sick of them!)
A while back I posted a fertility diet meal plan with links to recipes + more info (you can find that here — it includes many recipes from this list), but sometimes it is nice just to have a list of ideas.
This should be obvious, but it’s worth mentioning: Many of the items on this list cannot be deemed “healthy” or “fertility-friendly” solely based on the name of the meal alone. (For example, there are a lot of yogurt and granola options that are not the healthiest!) I’ve included some more tips below the picture/PDF printable, as well as links to many of the recipes themselves that I use. Enjoy!
[Disclosure: This post may contain affiliate links. You can read my full disclosure here.]
[Disclaimer: I am not a doctor or medical practitioner. Any medical information is strictly my opinion based on research and personal experience, and not to be taken as advice. Always seek the advice of a licensed physician for your medical needs. Read my full disclaimer here.]
*Click here to download the above picture as a PDF!
Fertility Diet General Breakfast Tips:
–Use full-fat dairy! Studies consistently show that full-fat dairy is better for fertility. I recommend Siggi’s 4% milkfat yogurt and whole (or 2%) milk.
–Make your own granola! You can control exactly what ingredients are included. I love the Blue Zone’s recipe for granola that I have in my Blue Zones cookbook. There is also an online variation of it here.
–My dietician is adamant that buying organic, free-range, high-quality eggs is totally worth it. (And if you haven’t tried it, you can definitely notice a difference in the color of the egg yolk alone!)
–Top breakfast items like oatmeal and cereal with fruit, nuts, and seeds. Pack as much plant-based protein in your breakfast as you can. I make sure I have a scoop of collagen peptides every morning, whether it’s in a breakfast smoothie or my morning tea.
–Subscribe at the bottom of this page for my favorite smoothie recipe!
Fertility Diet Snack Notes:
–Avoid pre-packaged snacks whenever possible!
–I make homemade trail mix using walnuts, almonds, pumpkin seeds, brazil nuts, and dried fruit.
Fertility Diet General Lunch + Dinner Tips:
–Avoid pre-packaged spice blends or flavoring — opt to make your own taco or fajita seasoning and rice seasoning (if you want something besides brown rice).
–Use a blend of spinach, kale, and romaine lettuce for salads. (If you can’t stand salads, get your leafy greens in by blending spinach in a smoothie in the morning instead!) Make your own dressing using olive oil as a base.
–Focus on using recipes that have plant-based protein (or even chicken/turkey rather than red meat). Swap out ground beef for ground turkey whenever you can. Or use black beans as the main source of your protein.
–Eat more seafood! Seafood in particular has been found to be especially beneficial for fertility.
Find more recipe ideas + research here:
—The best fertility diet according to research
—Fertility diet meal plan + recipe links (many of my favorite recipes from this PDF can be found on this page!)
—Contentment + Chaos original fertility recipes page
*And don’t forget to subscribe below for a recipe for my favorite fertility-boosting smoothie!
