I see you over there googling “foods to eat for fertility” or maybe “top fertility foods.” 👀 I’ve been there & want to cover my TOP foods for fertility.
Keep in mind, supporting fertility DOESN’T mean your goal has to be getting pregnant! Supporting fertility is supporting a healthy cycle. I.e. regular ovulation, consistent cycle length, periods that aren’t too rowdy. Something that is also VERY important if your goal is to get pregnant. All that to say, this is helpful for any woman in her reproductive years.
My top foods for fertility & healthy cycles:
Eggs: Rich in protein, vitamin D, choline, DHA, trace minerals, and other essential nutrients that support cell division, hormone production, and reproductive system health.
Meat on the bone or bone broth: Rich in collagen, amino acids (like glycine and proline), and minerals (such as calcium and magnesium), which support gut health, reduce inflammation, and improve the health of connective tissues, including those in reproductive organs.
Fatty Fish (salmon, mackerel, sardines): Rich in omega-3 fatty acids, which are anti-inflammatory and play a crucial role in hormone regulation and cell membrane health. They also support healthy blood flow to reproductive organs.
Liver: One of the most nutrient-dense foods, rich in vitamins A, B12, folate, iron, and zinc, which are vital for hormone production, detoxification, and overall reproductive health. Helps maintain healthy menstrual cycles and supports fertility.
Berries: High in antioxidants like vitamin C and flavonoids, which reduce oxidative stress and inflammation, protecting the ovaries and eggs from damage.
Leafy Vegetables: Rich in folate and iron, essential for DNA synthesis, red blood cell production, and overall reproductive health. Helps prevent anemia, which can affect ovulation and menstrual regularity.
Full Fat Dairy: Contain calcium, vitamin D, and beneficial probiotics that support bone health, hormone regulation, and a healthy gut microbiome, influencing overall hormonal balance.
What does that look like in a day?
Here is a sample 2- day menu. The rough macro breakdowns are ~2000 calories (yes most women need closer to this to support their hormones), ~110g protein, ~25g of fiber. Outside of this, I’d add in mineral drinks and desiccated beef liver capsules (unless you like to eat liver!)
Day 1
Breakfast:
Spinach and Feta Omelette w/ side of mixed berries
2 eggs
1 cup spinach
1 oz feta cheese
1 slice of toast (I love sourdough!)
1/2 avocado
Mixed Berries (1/2 cup blueberries, 1/2 cup strawberries)
Snack:
Greek Yogurt (full-fat) with a handful of walnuts and honey
Lunch:
Chicken Bone Broth Soup
1 cup chicken bone broth
4 oz shredded chicken (meat from the bones)
1/2 cup carrots
1/2 cup celery
1/2 cup kale
Quinoa Salad
1/2 cup cooked quinoa
1/4 cup diced cucumber
1/4 cup cherry tomatoes
1 tbsp olive oil
Lemon juice
Snack:
Apple slices with peanut or almond butter
Dinner:
Grilled Salmon with Sweet Potato
4 oz salmon
1 medium sweet potato (baked)
Steamed broccoli (1 cup)
1 tbsp grass-fed butter
Day 2:
Breakfast:
Greek Yogurt Parfait
1 cup full-fat Greek yogurt
1/2 cup mixed berries
2 tbsp chia seeds
1/4 cup granola
1 scoop of collagen
Snack:
Hard-boiled eggs (2)
1 Orange
Lunch:
Beef and Vegetable Stir-Fry
4 oz beef (sliced, meat on the bone)
1 cup mixed vegetables (bell peppers, broccoli, carrots)
1 cup soaked rice (meaning you let it soak for a few hours or overnight to enhance your ability to digest!
Snack:
Carrot sticks with hummus or a raw carrot salad with another protein source!
Dinner:
Baked Chicken Thighs with Sweet Potato and Avocado Salad
4 oz chicken thighs (meat on the bone)
1 medium sweet potato (baked)
1 cup mixed greens
1/2 avocado
1 tbsp olive oil and balsamic vinegar dressing
If you are needing a little help & guidance in this area, reach out and I’ll help you craft a plan that will help you meet your fertility & cycle goals! It’s truly my favorite thing!
Please keep in mind that I don’t know your health history, so please be discerning when implementing diet & supplements!
