Ideas for Meals That Boost Fertility

While it’s not a cure-all, a healthy diet can have a big impact on your fertility. The foods you eat affect your blood sugar, cardiovascular health, and hormones, all of which affect your fertility. As a result, eating a diet high in processed foods, saturated fats, and simple carbohydrates works against your fertility, while a diet based on complex carbohydrates, lean protein sources, healthy fats, fruits, vegetables, and moderate amounts of dairy supports fertility. 

Despite the benefits, people are often reluctant to try a fertility-friendly diet because they worry it will be dull and flavorless. We’re here to assure you that’s not the case! Making healthy changes for your fertility doesn’t mean subsisting on foods you hate. Many of the foods you love can be tweaked to become more fertility-friendly, and you may just find new favorites.

Where do you start? Try some of RHWC and Dr. Marcus Rosencrantz’s favorite ideas for meals that boost fertility. 

Breakfast Meals That Boost Fertility

Yes, breakfast is the most important meal of the day, and eating a substantial healthy breakfast, like the options below, gives you energy and keeps you full so you’re not grabbing junk food at 10am. 

Omelet

Omelets are hearty and filling, and they can be healthy, too. Mix in plenty of vegetables, like spinach, mushrooms, tomatoes, and broccoli for fiber, folate, and vitamins. Full-fat dairy has been linked to improved fertility in women, with low-fat dairy more beneficial for men, so choose your cheese accordingly. Eggs are also a great source of choline, which is important for your fertility and your baby’s development. Add some diced chicken for extra protein.

Steel-Cut Oats with Fruit and Nuts

Steel-cut oats are an excellent source of complex carbohydrates and fiber to fill you up and give you energy. Top them with your favorite fruits and nuts, like berries, peaches, bananas, walnuts, or pecans to add healthy fats, vitamins, and antioxidants.

Whole Grain Avocado Toast

Avocado toast is popular for a reason. It’s delicious! Thankfully, it’s also a wonderful choice for supporting your fertility thanks to the healthy fats in avocados and complex carbohydrates in whole-grain toast. Top your toast with eggs, herbs, tuna, or leafy greens for even more fertility-boosting power.

Banana Pancakes

Flour-based pancakes are loaded with simple carbohydrates and calories that can wreak havoc with your weight and blood sugar. Fortunately, you can still enjoy this quintessential breakfast food by making it with bananas instead. Whip up a batch by combining a mashed banana with an egg, and adding a splash of vanilla and a dash of cinnamon. Cook your pancakes on a griddle until they’re golden brown.

Lunch Meals That Boost Fertility

Lunch is a great time to have a nutrient-packed meal that’s also light enough to help you avoid the midday slump. Choosing meals with complex carbohydrates that will break down slowly throughout the day helps you sustain your energy. Vegetables, fruits, dairy, healthy fats, and lean protein sources are also excellent for lunch. Consider these delicious lunch ideas:

Crunchy Kale and Chicken Salad

When you’re in the mood for a salad with plenty of crunch, kale salad can satisfy that craving. Fill your plate with lots of kale, shredded cabbage, and brussels sprouts. Top it with pumpkin seeds, walnuts, dried cranberries, and strips of grilled chicken for a tasty meal that provides fiber, protein, folate, omega-3 fatty acids, vitamins, and antioxidants.

Hummus and Veggie Wrap

Looking for a light lunch that’s chock-full of nutrition? Try a whole grain or egg wrap filled with hummus, sprouts, cucumbers, peppers, spinach, carrots, onions, and any other veggies you’d like to include. Voila! You have a refreshing lunch packed with vitamins, antioxidants, protein, and fiber.

Chili

Chili is an excellent meal for boosting your fertility. Best of all, it’s easy to customize with any foods you like. Beans offer fiber, folate, protein, and iron, while tomatoes are an excellent source of lycopene, which is beneficial for sperm. Add lean beef, ground turkey, or venison if you want to boost your protein levels, or toss in some pumpkin, zucchini, peppers, or onions for added vitamins and antioxidants. 

Burrito Bowl

For a satisfying yet nutritious lunch, try a burrito bowl. Start with a base of diced sweet potatoes or cauliflower rice. Add grilled veggies, beans, and lean meat or tofu, and top with avocado slices, cheese, and pico de gallo. This lunch packs a fertility-boosting punch with loads of protein, fiber, folate, vitamins, and omega-3 fatty acids. 

Dinner Meals That Boost Fertility

Dinner is often the meal we want to relax and enjoy after a long day at work. Fortunately, there are plenty of delicious, crowd-pleasing options that boost your fertility.

Baked Salmon with Wild Rice and Asparagus

Although you should limit your seafood consumption to two-to three servings per week, enjoying low-mercury fish in moderation can be great for your fertility, thanks to its high levels of omega-3 fatty acids. A dinner of salmon, wild rice, and asparagus is a great choice for fertility-boosting omega-3s, folate, fiber, and complex carbohydrates.

Spaghetti Squash with Sauce

If you love spaghetti but want to cut out simple carbs, try making spaghetti squash instead. It’s a delicious alternative that provides complex carbohydrates, vitamins, antioxidants, and fiber. Add ground turkey, mushrooms, zucchini, onions, and tomatoes to your sauce to increase the nutritional value even more. 

Coconut Curry

Coconut curry is creamy, spicy, and good for your fertility. The coconut milk, vegetables, and lentils in coconut curry make this meal a great source of vitamins, fiber, protein, and antioxidants. Choose your favorite lean protein, and serve your curry over brown rice to create a filling meal that’s also high in complex carbohydrates. 

Cilantro Lime Shrimp with Cauliflower Rice

Cilantro lime shrimp with cauliflower rice is a refreshing, low-carb dinner that’s perfect for supporting your fertility and helping you reach a healthy weight. Cauliflower is high in vitamins C, K, and folate, and shrimp is an excellent source of protein, iron, selenium, B12, and antioxidants.

Get Started with Nutritional Support at RHWC

Here at Reproductive Health and Wellness Center, we know that poor nutrition can make fertility problems worse, while a healthy diet can help bring your hormones into balance, improve your overall health, and give you your best chance at a successful pregnancy. That’s why we offer nutrition counseling as part of our holistic approach to fertility care at our Laguna Hills clinic. Schedule a consultation today to experience the RHWC difference with Dr. Rosencrantz.