7 Day Fertility Meal Plan: The Ultimate Guide to Fertility Boosting Foods

7 Day Fertility Meal Plan: The Ultimate Guide to Fertility-Boosting Foods

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A dietitian’s ultimate guide to fertility boosting foods + 7 day fertility meal plan for your follicular and luteal phases to boost your fertility and heal your hormones.

When it comes to fertility nutrition, we often hear or focus on the foods we “shouldn’t” eat. This can easily lead to restriction, anxiety, and overwhelm in a time that already tends to be stressful. 

I have a better option: what if I told you there is a way to focus on foods that you CAN eat that will FUEL your fertility (without restriction), help you destress, and allow you to take back control? 

As a registered dietitian nutritionist focusing on women’s health, I show my clients just how easy it can be to eat more delicious and nutritious foods that fuel their fertility, and I’m excited to show you how to do that, too!

This comprehensive 7-day fertility meal plan for your follicular and luteal phases is designed to boost your fertility by incorporating foods known to enhance reproductive and hormonal health. By following this plan, you can ensure your body receives the vital nutrients needed for conception. Each day focuses on specific nutrients known to enhance fertility, providing delicious and nutritious recipes to help you on your fertility journey.

Are you ready to nourish your body for optimal fertility and hormonal balance? Say hello to our ultimate resource: The “Guide to Fuel Your Fertility and Optimize Hormonal Health eBook + Fertility Meal Plans.” 

Now available! Guide to fuel your fertility and optimize your hormones + meal plans. Fertility Fueling Kitchen Staples Guide to Supplements for Fertility Seed Cycling to Optimize Hormonal Health Luteal + Follicular Phase Meal Plans. Click here to learn more.

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The connection between diet and fertility

The connection between diet and fertility is a topic of growing interest among couples trying to conceive. Eating a balanced diet rich in essential nutrients may significantly improve reproductive health for both men and women

The Fertility Diet vs. The Mediterranean Diet

When discussing diets that promote fertility, The Fertility Diet and The Mediterranean Diet often come up. Both have substantial benefits, but they differ slightly in their approach and focus.

The Fertility Diet

The Fertility Diet arose from the findings of the Nurses Health Study, which examined the effects of diet and other lifestyle changes on fertility among nearly 20,000 female nurses. It focuses on a few fertility-specific nutrients like vitamins D, E, and folate, as well as minerals such as iron and zinc. 

Overall, the Fertility Diet emphasizes:

  • whole foods over processed foods
  • cutting back on red meat
  • choosing whole-fat milk
  • drinking coffee, tea, and alcohol in moderation
  • losing weight (if needed) and exercising

The Mediterranean Diet

The Mediterranean Diet is a traditional way of eating in countries that are geographically located in the Mediterranean. It emphasizes a diet rich in healthy fats, promotes plant-based food, and recommends moderate dairy and animal-based protein intake. Though more research is needed, recent studies on the Mediterranean Diet and male and female fertility are encouraging. 

The fertility diet meal plans found within my Guide to Fuel Your Fertility take the best of both worlds:  a blend of the principles from both the Fertility Diet and the Mediterranean Diet. The result? Your ultimate (delicious) meal plan to boost your fertility without restriction!

Understanding fertility-boosting foods

The 7-day fertility meal plan incorporates foods with nutrients specifically designed to 1) optimize hormonal balance during each phase of your cycle while 2) enhancing egg and sperm quality too. 

Before diving into the meal plan, it’s important to understand the foods and nutrients that support fertility.

Key nutrients for fertility

While fueling your fertility, I invite you to focus on incorporating nutrient-dense foods filled with fiber, healthy fats, and plenty of vitamins and minerals. 

Let’s dive into some of the nutrients to focus on to fuel your fertility:

Vitamins and minerals

  • Vitamin D: Essential for hormone regulation and improving ovarian function.
  • Folate: Crucial for DNA synthesis and cell growth, especially important in early pregnancy.
  • Iron: Iron is an important mineral that helps produce red blood cells and transports oxygen throughout your body. Eating iron-rich foods during the luteal phase may help prepare your body for the loss of iron stores during the follicular phase of the menstrual cycle.

Healthy fats

Vital for reducing inflammation and promoting ovulation, healthy fats such as omega-3 fatty acids and monounsaturated fats may improve the regularity of periods, premenstrual symptoms, and cramping pain.

Good news: this plan includes many sources of omega-3 fatty acids, including almond butter, avocado, flax, and salmon.

Antioxidants

There are many nutrients that work as antioxidants in your body, which means that they protect your cells from oxidative stress – damage that happens on a daily basis because of our environmental exposures and the fast-paced lives we lead. Unfortunately, oxidative stress can cause damage to reproductive cells – yikes. 

Supplementing with dietary sources of antioxidants may also be helpful if you have low estrogen and amenorrhea (absence of menstruation). 

My top recommended antioxidants for fertility include:

  • CoQ10
  • Selenium
  • Vitamins A, C, and E
  • Zinc

That’s why my fertility meal plans and guide incorporate antioxidant-rich foods such as raspberries, strawberries, kale, and sweet potatoes; they are rich sources of the above antioxidants, and they may help boost estrogen levels and regulate ovulation.

Phytoestrogens

During the follicular phase, supporting healthy estrogen levels may help with regulating ovulation. 

This fertility diet meal plan incorporates many phytoestrogen-containing foods, including flaxseeds, almonds, and strawberries. Seed cycling is incorporated into the program using a Flax and Pumpkin Seed Mixture.

Sample fertility meal plan – day one

Breakfast: Raspberry Overnight Oats with Flax & Pumpkin Seed Mixture

Here’s what you’ll need:

  • Rolled oats
  • Unsweetened almond milk
  • Ground flax seeds
  • Cinnamon
  • Raspberries (fresh or frozen)
  • Pumpkin seeds

Access the full recipe + complete meal plan here.

Lunch: Mason Jar Salmon Salad

Here’s what you’ll need:

  • Salmon filet
  • Extra virgin olive oil
  • Lemon juice
  • Dijon mustard
  • Cucumber
  • Romaine
  • Sea salt

Access the full recipe + complete meal plan here.

Dinner: Garlicky Beef and Greens

Here’s what you’ll need:

  • Coconut aminos
  • Garlic
  • Ginger
  • Green onion
  • Ground beef
  • Kale
  • Sea salt

Access the full recipe + complete meal plan here.

Snacks: 

  • Apple and almond butter
  • Hard-boiled eggs, baby carrots, and hummus 
  • Coconut yogurt with strawberries

Looking for the full recipes and more? Check out the complete 7-Day Fertility Meal Plan to optimize both your luteal and follicular phases in our Ultimate Guide to Fuel Your Fertility + Fertility Meal Plans

Now available! Guide to fuel your fertility and optimize your hormones + meal plans. Fertility Fueling Kitchen Staples Guide to Supplements for Fertility Seed Cycling to Optimize Hormonal Health Luteal + Follicular Phase Meal Plans. Click here to learn more.

Tips for maximizing your 7 day meal plan for fertility

As a registered dietitian, making changes can seem easier said than done. Based on my experience working with my clients, here are my top tips to make the most out of your meal plan to fuel your fertility!

Stay consistent

Adopting healthy eating habits for a few days or weeks is a great start, but sustained changes are what truly make a difference. After completing your 7-day meal plan for fertility, continue to incorporate your favorite fertility-boosting foods into your daily routine. Eating a balanced diet rich in fertility-boosting nutrients becomes second nature when practiced regularly. 

Some tips to help you stay consistent:

  • Meal plan
  • Prepare in advance
  • Batch cook
  • Practice mindful eating
  • Seek support (involve your partner in your dietary changes too!) Remember, male fertility is just as important when it comes to trying to conceive. 

Hydrate, hydrate, hydrate

Aim to drink at least half of your body weight (in pounds) of water (in ounces). For example, a 150-lb female should drink 75 ounces (roughly 9 cups) of water per day. 

Drinking plenty of water supports all bodily functions, including reproductive health.

Not a fan of water (or 75 ounces of water per day)? Switch things up by making a big batch of iced passion fruit tea; flavor-infused water or seltzers count, too!

Supplement when necessary 

A prenatal is meant to supplement the rest of what you eat.  As a dietitian, I want you to know that you cannot out-supplement a poor diet. That is why I like to highlight obtaining nutrients from foods first and then filling in the gaps from there. 

If you are in the market for a prenatal vitamin or looking to switch to a high-quality one, The FullWell Fertility Trio provides you with the complete package: your prenatal, fish oil, and potent antioxidants like CoQ10 and N-Acetylcysteine (NAC) in their fertility booster. 

Please note: Depending on your dietary intake, overall health, and any underlying nutrient deficiencies, you may need more or less of a particular nutrient. As always, it’s essential to consult with a healthcare provider before making any drastic dietary changes or starting any new supplement regimen, especially for those who are trying to conceive.

Bottom line

Following a fertility diet meal plan can provide the essential nutrients your body needs to support reproductive health. By incorporating a variety of fertility-boosting foods, you can enhance your chances of conception naturally. Remember, consistency is key, and making these dietary changes a regular part of your routine can have lasting benefits. 

Are you ready to nourish your body for optimal fertility and hormonal balance? Say hello to our ultimate resource: The “Guide to Fuel Your Fertility and Optimize Hormonal Health eBook + Fertility Meal Plans.” 

Here’s what’s inside:

  • Comprehensive Expert Guidance: Dive into a wealth of knowledge curated by a fertility dietitian, covering everything from understanding your menstrual cycle to harnessing the power of nutrition for reproductive health.
  • Nutrition Tailored for Fertility: Say goodbye to guesswork with our meticulously-crafted 7-day fertility meal plans, designed to support hormonal balance and enhance your fertility naturally. They are complete with grocery lists, kitchen staples, and more!
  • Delicious and Nutritious Recipes: Explore a variety of mouthwatering fertility snack recipes specifically crafted to fuel your fertility journey, making healthy eating a joy, not a chore.
Now available! Guide to fuel your fertility and optimize your hormones + meal plans. Fertility Fueling Kitchen Staples Guide to Supplements for Fertility Seed Cycling to Optimize Hormonal Health Luteal + Follicular Phase Meal Plans. Click here to learn more.

Don’t miss out on this invaluable resource to support your fertility journey. Grab your copy of the “Guide to Fuel Your Fertility and Optimize Hormonal Health eBook + Fertility Meal Plans” today and take the first step towards a healthier, happier you! 

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