Fertility issues can be a challenge for many couples trying to conceive, and while there are a variety of medical treatments available, what we eat can also have a significant impact on our chances of conceiving. By incorporating certain foods into our diets through fertility recipes, we can support our reproductive system, balance hormones, and improve overall fertility.
At this point, you may know what foods help improve egg quality and overall fertility, but incorporating these foods into your weekly meal plan is a different ballgame. It can be hard to get started when implementing dietary changes. Here, we’ll take out the guesswork so you can start taking action and boost your fertility today!
Read on for 20+ of our dietitian-approved fertility recipes to help you conceive!
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How to make fertility recipes
We’ve shared many foods that provide a variety of nutrients to help boost your fertility in various ways. But how do we apply this information to our daily eating?
A good fertility recipe is all about balance.
Creating a balance between complex carbohydrates, which help to maintain balanced blood sugar levels, lean proteins, such as those found in plant products, fish, or poultry, and an abundance of healthy fats and micronutrients really gives your fertility recipes the ultimate nutrient boost.
Focus on incorporating a variety of the foods rich in antioxidants, healthy fats, and lean protein sources. Incorporating a blend of fertility fueling foods, and focusing on whole, nutrient-dense foods, is essential while trying to conceive.
Curious what the ultimate fertility fueling recipe looks like? Check out 20+ of our dietitian-approved fertility recipes to help you conceive below. Not only are these fertility recipes quick and easy, but they’re delicious and nutritious too!
20+ Fertility Recipes to Help You Conceive
Below we feature our favorite fertility recipes, some of which are directly from our Guide to Fuel Your Fertility and Optimize Your Hormones ebook. Know exactly what to eat for easy conception and a healthy pregnancy complete with Meal Plans for your follicular and luteal phase and 20+ fertility recipes to help you conceive. Check it out now!
Walnut Crusted Salmon with Asparagus
What You Need:
- 1/4 cup Walnuts (very finely chopped)
- 1 stalk Green Onion (very finely chopped)
- 1/4 tsp Sea Salt
- 1/2 tsp Italian Seasoning
- 1/2 tsp Lemon Juice
- 1 tbs Lemon Juice
- 8 oz. Salmon Fillet
- 2 cups Asparagus (trimmed)
This meal will take you a mere 20 minutes and makes 2 servings. This recipe can easily be doubled to help you meal prep as well!
Asparagus is an excellent source of vitamin K and folate, while the salmon and walnuts provide an excellent balance of omega-3 and omega-6 fatty acids. Decrease your inflammation and boost your egg quality with the essential fatty acids found in salmon!
For the full recipe with instructions for preparing and storing, check out our Fuel Your Fertility ebook!
Kale Salad with Quinoa
Ingredients:
- 1 ½ cups cooked Quinoa (left-overs work great!)
- 1 cup chopped Kale
- 1 pomegranate, seeded
- ½ cup Chopped Walnuts
- 1 avocado
- 1 pound cooked chicken, diced
- ¼ cup lime juice
- 2 tbs orange juice
- 1 tbs honey
- ⅓ cup cilantro
This meal is jam packed with antioxidants and nutrients making it the perfect anti-inflammatory blend to help boost your overall fertility efforts! Kale is one of those dark leafy greens packed with an abundance of fertility boosting nutrients while quinoa is a great source of plant-based protein. Bonus: it will help you maintain consistent blood sugar levels.
Find the full recipe with instructions here!
Flaxseed Pudding Parfait
What You Need:
- 1/2 cup Ground Flax Seed
- 1 tsp Cinnamon
- 1 cup Unsweetened Almond Milk
- 1 tbsp Maple Syrup
- 2 cups Unsweetened Coconut Yogurt
- 1/2 cup Raspberries
- 1/2 cup Pecans (crushed)
A delicious and nutritious breakfast or snack option, this meal option is perfect for carrying you through your follicular phase. Flaxseeds provide phytoestrogens and can aid in supporting your natural estrogen production in an effort to regulate ovulation.
For instructions on how to assemble this fertility fueling recipe, check out our Guide to Fuel Your Fertility ebook now!
Scrambled Eggs and Roasted Sweet Potato
Ingredients:
- 1 Sweet Potato (large, cubed)
- 1/4 tsp Sea Salt (divided)
- 1/2 tsp Avocado Oil
- 4 Eggs
- 1/8 tsp Turmeric
Sweet potatoes are an excellent source of fiber and antioxidants which will help reduce any unwanted inflammation and keep blood sugar levels balanced while also keeping you full and satisfied! It’s the perfect breakfast to start your day while trying to conceive.
Find this perfect fertility fueling breakfast recipe in our Fuel Your Fertility ebook.
Homemade Bone Broth
Ingredients:
- 2 – 4 lbs animal bones
- 2 – 3 cups vegetables: onions, carrots, celery
- Herbs to taste (rosemary, thyme, turmeric, and/or ginger)
- 1-2 tablespoons of Apple Cider Vinegar
- 1-2 gallons of water
- Salt and pepper to taste
Bone broth is great for boosting your immune system, promoting adequate blood flow to reproductive organs, and providing nutrients great for boosting fertility. Bone broth can also help regulate your hormones, regulate your blood sugar, and heals the gut lining. For more information on how bone broth can boost your fertility, check out our Bone Broth for Fertility blog now!
Cozy Autumn Wild Rice Soup
Ingredients:
- 10 Cups Bone Broth
- 1 Cup Uncooked Wild Rice
- 8 Ounces Mushrooms sliced or diced
- 4 Cloves Garlic minced
- 4 Ribs Celery diced
- 4 Large Carrots diced
- 1 White Onion diced
- 1 Tbsp Old Bay
- 1 Tsp Rosemary dried
- 1 Tsp Thyme dried
- 1 Bay Leaf
- 1 Can Coconut Milk unsweetened (see notes)
- 2 Cups Spinach
- 1 Rotisserie Chicken shredded (see notes)
- Salt and Pepper to taste
This soup recipe is perfect for those cool fall and winter months! Utilizing the bone broth in the previous recipe above and loaded with a variety of seasonal veggies, this soup is chock full of immune and fertility boosting nutrients. In fact, this soup recipe is perfect for every stage of motherhood!
Find the full recipe here: Cozy Autumn Wild Rice Soup
The Ultimate Fertility Smoothie
What You Need:
- 2 cups spinach, baby kale, or mixed greens
- 1 whole green granny smith apple (or apple of choice)
- 1 kiwi
- 2 cups coconut water
- 1 tablespoon cashew butter
- 1 tablespoon chia seeds
- 1 tablespoon hemp seeds
- 2 cups ice
Optional additives:
Our Ultimate Fertility Smoothie recipe is composed of the perfect blend of fruits, vegetables, nuts, and seeds to help maintain your blood sugar and provide you with essential vitamins and minerals to boost egg quality, production, and implantation efforts.
Chocolate Cherry Maca Smoothie
Ingredients:
- 2 cups spinach, baby kale, or mixed greens
- 1 cup frozen dark sweet cherries
- ½ to 1 cup pomegranate juice
- 1 cup unsweetened coconut milk
- 2 tablespoons cashew butter
- 1 to 2 tablespoons cacao powder
- 1 tablespoon maca powder
Optional additives:
- Chocolate plant-based protein powder
- Chia seeds
- Mixed berries
This smoothie recipe is deceivingly packed with antioxidants, vitamins and minerals, all provided by the blend of dark leafy greens and mix of cherries and pomegranate juice. The dark leafy greens are masked by the fertility favoring ingredient: Chocolate! You’ll want to make this recipe a staple in your fertility routine.
Acai Berry Boost
What You Need:
- 2 cups spinach, baby kale, or mixed greens
- 1 cup frozen mixed berries
- 1 ½ to 2 cups unsweetened coconut milk
- ½ cup pomegranate juice
- 2 to 3 tablespoons acai powder
- 1 tablespoon flax seeds
- 1 tablespoon chia seeds
Optional additives:
- Cashew butter
- Maca powder
This is one of my personal favorite fertility boosting recipes. The incorporation of acai powder boosts the antioxidants offered in this berry-licious blend of ingredients. It’s the perfect blend of tart and sweet, and will still provide you with those dark leafy greens!
The 3 above smoothie recipes can be found in our 3 Fertility Smoothies to Boost Your Fertility Journey blog post. This post dives deeper into what makes a balanced fertility boosting smoothie and how these nutrients can aid in your fertility journey. Check the blog out below for more information!
Key Takeaways: Fertility Recipes
Knowing what to eat to boost your fertility is one thing, but actually implementing this knowledge is another! In this post we featured 9 fertility recipes you can implement to start boosting your fertility today. We even previewed 4 of the recipes featured in our ebook. If you’re looking for more support during your fertility journey, don’t wait! Grab your Guide today for 20 + fertility fueling recipes. NOW AVAILABLE!
Are you looking for more guidance on what to make and how to implement all these fertility-boosting nutrients? Check out our Guide to Fuel Your Fertility and Optimize Your Hormonal Health! We’ll dive into foods to include to fuel your fertility, a list of what to keep in stock in your kitchen, a quick look at supplements for conception, and seed cycling to optimize hormonal health. Complete with meal plans to support your hormones in the follicular and luteal phases plus 20 bonus fertility fueling snack recipes to incorporate into your day!
