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Why Nutrition Matters in Your Fertility Journey
As you begin your fertility journey, there’s a lot of noise about what to eat and which supplements to take. The overwhelming advice can make food feel complicated, leading to overthinking and losing touch with what you actually enjoy eating—all in an effort to “get it right.”
On that note, when it comes to enhancing fertility, nutrition does play a pivotal role. It’s easy to understand the “why” and even find tips for the “how.” But when it comes to executing the plan—shopping, prepping, and cooking meals—that’s where the real challenge begins. We love the idea of becoming the 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.
But 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, we’ll explore a 7-day meal plan designed to nourish your body, enhance your fertility journey, and help you tune out the noise while reconnecting with the foods you enjoy.
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
Fertility Meal Ideas
So here’s a sample homemade 7-day meal plan for Autumn, filled with nutrient-dense foods to support fertility:
Day 1
- 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
Day 2
- 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 tuna, 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
Day 3
- 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
Day 4
- Breakfast: Chia pudding made with organic low-fat or whole 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
If you’re thinking, “Okay, but that’s only 7 days—what about the other 23? And this all sounds delicious, but where do I even start?”—you’re in the right place! Head over to our Services page or hit the Explore The DWN Programs button below to get the support you need for nourishing meals throughout your fertility journey.
Disclaimer: The information in this post is for general educational purposes only and should not be considered personalized medical advice or a substitute for professional guidance. Always consult with your doctor or a registered dietitian before making any changes to your diet, lifestyle, or supplement routine.
