7-Day Fertility Boosting Meal Plan: What to Eat When TTC
photo credit: Yaroslav Shuraev
Struggling to conceive can be an emotionally and physically draining experience, and sometimes the task of coming up with what exactly to eat to optimize your success when trying to conceive can just seem like too much.
The actual logistics can be the hardest part, so I am here to support you with this 7-day fertility boosting meal plan that focuses on nutrient-rich foods known to support reproductive health.
This meal plan is versatile, it is omnivorous, and includes all the top fertility boosting nutrients without any of the stuff that often negatively impacts fertility, helping you take proactive steps toward achieving your dream of parenthood.
Read on to understand what foods to eat and which to avoid for optimal fertility and get your 7-day meal plan with free printable PDF + a shopping list so make things as simple as possible for you as you set out on your fertility-enhancing journey!
Which diet is best for fertility?
In general, a whole foods-based diet that prioritizes quality protein sources (both animal and plant), healthy fats and ample antioxidant-rich vegetables, fruits and other plant-based food is ideal for fertility. For more details, head on over to part one and two in this fertility nutrition series where I talk all about the best diet for fertility.
Which food is good for increasing fertility?
A wide-variety of nutrient-dense foods is key. Some of the most nutrient dense foods are pasture-raised meat—especially organ meats!—full-fat dairy, pasture-raised eggs, leafy greens, berries, and nuts and seeds. You can see both animal and plant-based foods are listed. This is why I definitely recommend an omnivorous diet for optimal fertility. The best fertility foods include rich sources in Vitamin A, B Vitamins (including folate), Vitamin C, Vitamin D, Vitamin E, Vitamin K2, Choline, Iodine, Selenium, Zinc, Iron, Magnesium and Omega 3 (DHA+EPA), all of which are included in this meal plan!
Are there specific foods to avoid for fertility?
It’s best to avoid ultra-processed foods as much as possible, as they are typically high in refined oils and sugars while lacking essential nutrients. Refined flours have a high glycemic index, causing blood sugar spikes, and offer minimal nutritional value.
Instead, opt for whole grains like sprouted grain or whole wheat sourdough bread, consuming them in moderation. Refined sugars and sugar-sweetened beverages contribute empty calories and have been linked to lower pregnancy outcomes.
Trans fats, found in items with "hydrogenated" oils and margarine, are associated with poor fertility outcomes and should be avoided. Fried foods can also form trans fats during cooking. Industrial seed oils, such as corn, canola, or soybean oil, can disrupt the body's Omega-6 to Omega-3 fatty acid ratio, leading to inflammation and a less favorable environment for implantation.
While it's best to avoid alcohol when trying to conceive, moderate intake (more than four drinks per week) does not appear to affect pregnancy outcomes. And finally, limiting caffeine to less than 200 mg per day is recommended for optimal pregnancy outcomes.
Keep reading to get your made-for-you fertility meal plan. Scroll to the bottom for the printable meal plan overview + grocery list!
7-Day Fertility Boosting Meal Plan (with printable PDF and shopping list!)
This full week fertility boosting meal plan consists of 7 breakfasts, lunches, dinners and snacks and relies on meal-prep to make this way of nutrient-dense eating a breeze throughout your week. It is varied enough that you could even repeat it week after week and just slowly replace the recipes you get tired of (sign up for my newsletter to get a curated list of new recipes sent to your inbox each week!). This is one of my magic tricks for getting healthy food on the table, which I call “the plan.” One grocery list and after a few weeks of implementing, everything is on autopilot for you to use your brain power towards the many other things on your to do list.
Not only is this meal plan nutrient dense, but is designed to reach macros associated with better fertility outcomes as indicated by research, which is at least 25% protein and <40% carbohydrates. The rest is made up of healthy fats (e.g. no highly refined seed and vegetable oils or trans fats).
And this goes without saying, but modify it as you see fit! For example, if you’re cooking for one vs four, you may have more leftovers and can omit some of the day’s recipes (or freeze leftovers in these silicone cubes for the following week!). Feel free to change out any of the herbs and spices (but I do encourage you to use some, as they are excellent for gut health), and any of the produce with your preferred or in-season options!
And finally, a disclaimer: While I love cooking, I am not a recipe maker. I never follow a recipe through—my husband calls it “going rogue”— and am terrible at measuring things while cooking. It makes for a decent cook, but not the best recipe creator. What I am good at is 1) browsing the internet (at least that’s what my screen time alarm is always affectionately implying when it “ reminds me again in 15 minutes”) and 2) nutrition. So I’m leaving the recipe creation to the many talented people of the internet and instead curating their delicious and nutritious recipes they whip for us all on the reg here.
photo credit: Nathan Dumlao
So without further ado, here is your 7-day fertility boosting meal plan:
Make ahead before Day 1 for an easier week:
Make shredded carnitas. If you can’t find high-quality pork, you can sub chicken thighs or grass-fed beef chuck roast instead.
Make and slice grilled chicken breasts (for lunch salads throughout the week).
Hard boil eggs - I prefer mine “jammy” but you do you!
Chop up crudité veggies for the week (carrot, cucumber, bell pepper or other favorites).
Make herb yogurt dip (choose full-fat greek yogurt!). If dairy-free you can sub in hummus.
Make quinoa (opt to use bone broth for more protein and gut-healing goodness!)
If feeling adventurous—make carmelized onion and bacon chicken liver pâté. I freeze this in silicone cube trays and eat one cube a week. A little bit goes a long way with liver! Read this post on why liver is so nourishing for fertility.
Day 1
Breakfast
Spinach and shallot scramble with cottage cheese with avocado on sprouted grain toast. You can’t taste the cottage cheese per se—it just makes them fluffier and oh so delicious. If omitting dairy, add in an extra egg instead.
Optional: Coffee or tea with collagen
Lunch
Meal-prepped Grilled chicken salad with mixed greens, bell pepper, cucumbers, and olive oil and vinegar. Consider also eating a spoonful of naturally-fermented sauerkraut with lunch each day. Fermented foods are excellent for gut health and sour foods at lunch time can help curve sweet cravings later in the day.
Full-fat Greek yogurt or coconut yogurt with protein powder and berries
Snack
A handful of almonds or nut of choice + 1 brazil nut
Dinner
Meal prepped quinoa
Day 2
Breakfast
Full-fat Greek yogurt or skyr topped with mixed berries, walnuts, chia and hemp seeds (Consider adding 1 scoop stevia- or monk fruit-sweetened vanilla protein powder to sweeten it if preferred)
Optional: Coffee or tea with collagen
Lunch
Meal-prepped carnitas street tacos with tortilla of choice (I love siete almond flour tortillas), avocado, diced onion and cilantro
Snack
Sliced cucumbers, bell peppers and/or carrots with greek yogurt herb dip
Dinner
Beef stir-fry with bell peppers, onions, and snap peas or other stir fry veggies of choice
Cauliflower rice
Day 3
Breakfast
egg cooked your way and carnitas breakfast tacos. Use a tortilla of your choice and top with avocado and a dollop or greek yogurt to mimic sour cream with more protein
Optional: Coffee or tea with collagen
Lunch
Salmon and chickpea salad with avocado mayo over shredded cabbage. I haven’t found a good recipe online for this one but it is one I make often. To make add one 15oz can chickpeas (drained and rinsed), one 8 oz can salmon meat (drained), with 2 stalks chopped celery, ¼ C mayo, 1 tbsp of mustard, 1 tsp each of dried onion powder and dried dill (or fresh if you have it from the herb dip!), salt and pepper to taste
Snack
Handful of pumpkin seeds with a square of 70%+ dark chocolate + 1 brazil nut
Dinner
Hearty turkey chili topped with skyr of greek yogurt, cilantro and avocado. And if you can’t imagine a bowl of chili without cornbread—consider making this almond flour “cornbread” recipe.
Day 4
Breakfast
Chia seed pudding made with full-fat coconut milk and collagen or protein powder, topped with walnuts, berries and a drizzle of nut butter.
Optional: Coffee or tea with collagen
Lunch
Southwestern Cobb salad with mixed greens and shredded cabbage, meal-prepped grilled chicken, black beans, hard-boiled egg, shredded cheese of choice, and avocado
Olive oil and vinegar dressing
Snack
If feeling adventurous—2 tbsp pâté with nut and seed crackers. Otherwise, just stick to sliced cucumbers, bell peppers and/or carrots with greek yogurt herb dip
Dinner
Roasted chicken thighs and broccoli (or non-strachy veggie of choice)
Quinoa with feta cheese, sundried tomatoes and pesto over mixed greens
Day 5
Breakfast
Protein waffles - w/ greek yogurt or cottage cheese topped with berries and grass-fed butter
Optional: Coffee or tea with collagen
Lunch
Egg salad made with avocado oil mayonnaise on an open face sprouted grain sandwich (I love to add in minced celery and pickles too!). Serve over a raw shredded carrot salad topped with avocado olive oil and vinegar.
Snack
A handful of walnuts or pumpkin seeds and half a piece of fruit + 1 brazil nut
Dinner
Meal-prepped carnitas stuffed sweet potatoes
Day 6
Breakfast
Smoothie with full-fat Greek or coconut yogurt, greens or choice, protein powder, nut butter or avocado, unsweetened almond milk, hemp seeds and berries. This site has a ton of truly fertility-nourishing smoothie recipes to inspire you as well!
Lunch
Chicken Caesar salad with homemade dressing or a store-bought paleo version (you can do Worcestershire or anchovies, whichever seems easier and more pleasing to you!)
Snack
If you’re feeling adventurous—wild caught sardines with nut and seed crackers. Otherwise, just stick to cucumbers and herb dip or nuts
Dinner
Shepherd’s pie - feel free to switch out some of the potatoes for cauliflower if wanting lower carb or sweet potato instead if avoiding nightshades.
Day 7
Breakfast
Eggs fried in ghee topped with smoked salmon and avocado on sprouted grain toast
Optional: Coffee or tea with collagen
Lunch
Meal-prepped carnitas and black beans over mixed greens with olive oil vinaigrette
Side of sliced cucumbers and herb dip
Snack
A piece of full-fat cheese and pumpkin seeds + 1 brazil nut
Dinner
Download the printable PDF with shopping list here:
photo credit: Ella Olsson
Dessert Options
No one said eating to improve your fertility had to be no fun at all! Sometimes we just need to indulge in a little sweet treat. While I do recommend keeping your overall added sugar intake to a minimum, an occasional dessert that is balanced can bring joy and pleasure—both of which are key to boosting fertility.
Here are some fertility-friendly dessert recipes you can try if you are hankering for something sweet:
photo credit: Kian Philippe Martos
Other tips to keep in mind
I always recommend opting for organic and 100% grass fed or pasture raised animal products when you can. But if not possible to buy all for your budget, prioritize at least organic for dairy and meat wherever possible and prioritize the EWG dirty dozen for organic produce. Pro tip—go to your local farmer’s market to see if they have meat. Chances are it will be pasture-raised and sometimes it's more reasonably priced because they don’t always go for the fancy certifications. This is the best option for buying liver as well.
Also, always be sure to choose full-fat when buying dairy products. Research shows that consuming full-fat dairy products is more conducive to fertility than low-fat or non-fat options.
FAQ
Does this meal plan work with IVF?
Absolutely! This meal plan will help to give you the best chances of conceiving either naturally or via IVF. Head on over to this blog post to see any considerations you may want to make specifically for IVF, depending on where you are at in your cycle.
How can I increase my fertility in 2 weeks?
In 2 weeks you can start to see changes in your health like more balanced blood sugar and improvements in digestion, but for a true improvement in your egg or sperm quality, you’ll want to stick to any nutritional changes for 90+ days prior to conceiving. See my post on improving egg quality and boosting fertility for more in depth guidance.
What to drink to become fertile?
Staying hydrated is key! Water is your best bet, and you can even sprinkle with a bit of sea or himalayan salt for added electrolytes. If it makes water more palatable, you can consider adding in squeezed lemon or sliced berries. I also am a fan of electrolyte packets, my favorites being Re-lyte because it uses Redmond Real Salt ® in place of just plain sodium chloride.
Bringing It All Together
Embarking on the journey to conceive is both exciting and challenging. My hope with this 7-day fertility-boosting meal plan is that you can be equipped with everything you need to succeed in making the changes that will serve you so well to not only get pregnant, but to have the healthiest pregnancy possible. It is designed to simplify the process by providing nutrient-dense, balanced meals that come together easily and provide a wide-variety of foods for healthy hormones, gut and reproductive health.
By focusing on whole foods rich in essential vitamins and minerals, you can create the best environment conducive to conception. Remember, consistency is key; maintaining these healthy eating habits over time can significantly impact your fertility for the better. If it’s more manageable for where you are at right now, pick one recipe to start and slowly start shifting your overall diet in the direction of optimal fertility.
Did you love or improve upon any of the meals? I’d love to know! Share your experience or any other fertility boosting recipes you love in the comments below!
If you’re loving this meal-plan and ready to take your fertility journey to the next level, explore my 12 week Fertility Transformations Program, individual coaching or consider booking your free 20-minute fertility audit to receive the most important action step you can take for your fertility today.
Here's to nourishing your body and supporting you throughout this fertility journey!
