Breakfast Foods to Help Boost Fertility

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Tasty ways to start your day and help fertility! 

Fertility boosting foods can seem dull or boring sometimes. If you’re taking fertility supplements or fertility medicine while watching your diet carefully, you may feel like all the joy of eating some of your favorite meals has disappeared. Breakfast is especially important, as it helps start your day off and can set the tone of your physical and emotional state for the day. 

You may be wondering how to conceive without going through a slog of boring food choices. Those who are worried that they may be facing signs of infertility might feel the pressure to be even more careful about their diet. But eating interesting and tasty foods that also provide fertility help is completely doable! 

Here are some breakfast ideas and good ingredients that can help give you the nutrition to boost fertility and stay healthy


Eggs are a great source of omega-3’s, some of the most important nutrients needed to build a fetus’s brain and retina. Eggs also are a great source of protein and choline, both of which have also been shown to help the health of a fetus’s brain. When you get pregnant, having proper nutrients will help a fetus be healthy and viable and could help you avoid miscarriage. 

Sunflower seeds

Full of folate and protein, sunflower seeds are a great little crunch and can help add flavor and texture to your meals! Folate can help prevent neural tube defects and is one of the best nutrients to include in your diet when trying to get pregnant. 

Oranges and Citrus

Orange juice, kiwis, lemons, and pomegranate juice are all high in antioxidants. Orange juice in particular has folate and vitamin C, but unfortunately celebratory mimosas should be avoided, as women should avoid alcohol when pregnant or trying to get pregnant. Other citrus fruits include antioxidants with vitamin E, vitamin B, lutein, Zinc, beta-cryptoxanthin and beta carotene. All of these nutrients can help with sperm health and mobility! 

Wild-caught Salmon 

Not only is wild salmon rich in omega-3 fatty acids, but it is a fantastic source of iron and protein! Just make sure you don’t overload on it or eat it raw if you’re trying to get pregnant. Instead, opt for some smoked cooked salmon on a bagel with cream cheese for breakfast! 

Shredded Wheat Cereal

Shredded wheat is a wonderful source of iron and fiber and is great for anyone’s digestion and health. When you’re trying to get pregnant, whole grains can also do a lot to help keep blood sugar and insulin levels steady. Opting for a good quality whole-grain cereal in the morning can help keep your body well and prepared for an upcoming pregnancy. For men, this low-fat cereal will not only help with their overall health, but can also help with sperm count, as it has been found that low fat foods are better for men with fertility concerns. Adding pomegranate seeds or fresh kiwi to your cereal will help you get the antioxidants you need in the morning along with healthy whole wheat! 


Studies have shown that avocados may boost fertility. They are a great source of healthy fats and are rich with folate. Add some mashed avocado with a squeeze of lemon to whole wheat toast and sprinkle some toasted sunflower seeds on top and you have a perfect fertility focused breakfast that will fill you up, give you the nutrients you need, and help keep you on track for your fertility goals! 


Walnuts are not to be underestimated. Like avocados, walnuts are a great source of nutritious fats and omega-3’s.  Walnuts also boast a healthy amount of potassium and calcium, are great nutrients for the body, and are a perfect pairing with our next ingredient. 


Oatmeal is a wonderful trifecta of iron, fiber, and protein. Low in fat and easy to digest, steel cut oats can be made in advance and kept in the fridge and then can be quickly heated up in the morning for those who are on the go! Add a bit of cinnamon, brown sugar, and crushed walnuts and you’ve got a delicious, easy, and tasty breakfast! You can add cinnamon, fresh apples, and walnuts for the fall and winter months, or add fresh fruits like pomegranate seeds or kiwi slices for the summertime to have a seasonal themed breakfast! 


Kefir can be a tasty morning drink rich in calcium, folate, and probiotics. You can even flavor it by crushing orange slices, pomegranate seeds, or kiwis in it to add a little extra fertility oomph to your morning. 

Full Fat Dairy Products

Full fat dairy products are great for female fertility (for those women who are not overweight or obese). Some studies have shown that a serving of full fat yogurt or milk has been shown to help increase fertility in women who are trying to get pregnant. Having cream cheese with smoked cooked salmon or adding full fat milk to oatmeal or drinking a glass of kefir and fruit in the morning may help you increase your chances of successful conception. You can even go for some full fat cheese, make an omelette with cheese and have no shame! Just ensure that you are maintaining a good pregnancy weight and not overdoing it on the full fat products, as weight does have an impact on fertility health. 


While women may want to drink that extra glass of milk, men with fertility problems may want to opt out of the full fat food. A majority of the fertility boosting food for men should be low fat, as full fat foods have been shown to negatively impact male fertility in some cases. 


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