Boost your fertility with this 7-day meal plan, packed with nutrient-dense recipes to support hormone balance and reproductive health. From energizing breakfasts to satisfying dinners, find delicious ways to nourish your body on the path to conception and overall wellness.
When it comes to enhancing fertility, nutrition plays a pivotal role. It’s easy to understand the “why” and even find tips for the “how.” But when it comes to actually executing the plan—shopping, prepping, and cooking meals—that’s where the real challenge begins. We love the idea of becoming the kind of person who consistently chooses the best ingredients, has meals planned and prepped for the week, and comes home to everything ready to go. But then life happens: the start of the week is too busy for grocery runs, we’re invited out to dinner or happy hour, or we’re off on vacation. In other words, life is lifing.
Consistency is key when it comes to nutritional support. To achieve the outcomes we want, actions need to become habits. Eating a balanced diet rich in whole foods can help regulate hormones, support reproductive health, and create an optimal environment for conception. To support you in this, we’ll explore a 7-day meal plan designed to nourish your body and enhance your fertility journey.
Take a look at some of our previous posts that discuss the general overview of why and how to support fertility through nutrition.
Best Foods for Hormone Balance and Fertility: A Nutritional Guide
Top 6 Fertility-Boosting Nutrients and Where to Find Them
How to Naturally Balance Hormones and Boost Fertility: A Guide to Optimal Health
Let’s dive into a sample 7-Day Meal Plan that you can use, or I suggest – using this as a template to riff off, using your own preferences and needs.
Here’s a sample homemade 7-day meal plan for Autumn, filled with nutrient-dense foods to support fertility:
*this sample below does not include any days/meals of leftovers. You can use this as a way to expand your meal ideas and stretch this out over weeks and months, by batch cooking and eating only some of these meals per week.
Sunday
- Breakfast: Whole-grain pancakes topped with strawberries, blueberries, mixed nuts and low to full-fat greek yogurt.
- Snack: A small apple with almond butter.
- Lunch: Quinoa with crunchy tofu, black beans, sliced bell peppers, shredded cabbage, and avocado, with lime-based dressing.
- Snack: Carrot sticks with hummus.
- Dinner: Baked salmon with roasted asparagus, broccoli, and brown rice.
Monday
- Breakfast: Cinnamon oatmeal topped with sliced almonds, chunks of banana, strawberries, a scoop of cottage cheese, and a drizzle of honey.
- Snack: Dried fruit and nuts
- Lunch: Whole-wheat wrap with low-sodium turkey deli, spinach, tomato, cucumbers, avocado and mustard.
- Snack: Hard-boiled egg
- Dinner: Stir-fried chicken cooked in ghee with broccoli, bell peppers, and brown rice noodles with chopped peanuts.
Tuesday
- Breakfast: Scrambled eggs with spinach, tomatoes, and whole-grain toast with a scoop of ricotta cheese.
- Snack: Edamame with seaweed squares
- Lunch: Lentil soup and a side of mixed greens, veggies, avocado with olive oil-lemon juice dressing .
- Snack: Celery sticks with peanut butter.
- Dinner: Grilled chicken with sweet potatoes mashed with locally-sourced butter, green beans, and roasted zucchini.
Wednesday
- Breakfast: Chia pudding made with soy milk, topped with sliced kiwi, mango and coconut flakes.
- Snack: A small handful of walnuts and brazil nuts.
- Lunch: Spinach salad with chickpeas, cucumber, tomato, feta cheese, and balsamic vinaigrette.
- Snack: Sliced bell peppers with guacamole.
- Dinner: Quinoa-stuffed bell peppers with spiced ground turkey sauteed with onions and carrots.
Thursday
- Breakfast: Smoothie bowl made with frozen berries, banana, spinach, and topped with homemade granola.
- Snack: Cottage cheese with pineapple.
- Lunch: Brown rice bowl with tempeh, roasted broccoli and cauliflower, and avocado
- Snack: Walnut and Dark Chocolate Mix
- Dinner: Baked cod, roasted Brussels sprouts and butternut squash, with farro
Friday
- Breakfast: Avocado Toast with Poached Eggs, sliced cucumbers and spinach
- Snack: Apple Slices with Cottage Cheese and Cinnamon
- Lunch: Mediterranean quinoa salad with cucumbers, tomatoes, olives, and feta cheese.
- Snack: Rice cakes with almond butter.
- Dinner: Grass-fed ground beef chili with sprinkled cheddar cheese on top
Saturday
- Breakfast: Green Shakshuka with whole wheat pita
- Snack: Chopped cucumbers tomato salad with whole grain tortilla chips
- Lunch: Whole-grain pasta with tomato sauce, spinach, onions, seitan, and mozzarella cheese
- Snack: Smoothie with Spinach, Banana, Berries, and Flaxseeds
- Dinner: Grilled vegetable skewers with quinoa and a side of low to full-fat greek-yogurt tzatziki.
Meal planning can be a powerful tool in your fertility journey. By incorporating a variety of nutrient-dense foods into your diet, you’re not only nourishing your body but also supporting reproductive health.
To learn more about what Dining With Nature offers for fertility nutrition care – take a look at our Services page.
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