Updated on October 18th, 2022
Fertility is an important part of family life. Some people struggle with getting pregnant, and it could be quite difficult for couples. However, there are natural ways to help this condition that has proven to work. This meal plan will contain various whole foods free of dairy to boost your fertility.
Features
What you eat and don’t eat tends to affect your hormones which in the long run can affect your fertility as well. This meal plan boosts your trying to conceive chances. Most women struggle with fertility for the following reasons; PCOS, poor egg quality, weak ovulation, short luteal phase, anovulation, long cycles, and some are just unexplained. Your meal definitely plays a major role in your ability to get pregnant and reverse the reason for infertility.
This meal plan can help you improve fertility naturally by getting better eggs, having stronger ovulation, and a more stable cycle. For a perfect fertility meal plan, you want to have less than 40 % carbohydrate and up to 20-25% protein in your daily diet.
Benefits of the Meal Plan
Filling your diet with fertility super-foods or natural boosters increases your chances of getting pregnant and this, in turn, balances your hormones. Having a low-carb and high-protein diet is an excellent way of increasing your egg quality. This meal plan will give you meal ideas with the perfect balance of carbohydrates and protein, which will improve your fertility. It also works for both men and women looking to be fertile.
Before you begin this meal plan, ensure you consult your healthcare provider, especially if you have an underlying issue. The primary foods involved in the meal plan are plant protein, free dairy, and free keto meals. Including exercise in this diet will also go a long way in improving your fertility.
Also, by avoiding trans-fat, eating high-fiber foods, and incorporating more vegetarian meals, experts agree that these will improve women’s chances of trying to conceive.
Thus, the meal plan ensures that you replace saturated fat with monosaturated and poly saturated fat, considered healthy. Monosaturated fats are olive oil, canola oil, avocados, and nuts like cashew and almond. You can also find such fats in sesame and pumpkin seeds.
The meal plan doesn’t require you to follow the glycemic index but instead recommends switching to whole grains like more beans and veggies. You should also switch your bottle of soda to water. To replace milk, you can incorporate full-fat yogurt into your plan. Most fertility diet recommends that every woman looking to improve her fertility and chances of getting pregnant consume one serving of full-fat yogurt per day.
Another great addition to this meal plan is iron. Iron-rich plant-based foods are very necessary for improving fertility. Foods such as; apricot, and dark leafy greens such as spinach, asparagus, and coconut oil are all high in iron.
Meal Plan
Day 1
Breakfast
Lunch
Dinner
- Fish tacos with spicy sauce and sweet and tangy
grilled veggie salsa
Day 2
Breakfast
- ¾ cup full-fat Greek yogurt topped with fresh berries
Lunch
- Stacked Mediterranean sandwich
Dinner
- Roasted red pepper and spinach pasta or roasted beet and feta salad
Day 3
Breakfast
Lunch
Dinner
Day 4
Breakfast
- Egg white morning star sausage and an apple
Lunch
- Whole-grain crackers
Dinner
- Roasted beet and feta salad
Day 5
Breakfast
- Almond and shaved coconut fruit
Lunch
- ½ cup full-fat cottage cheese
Dinner
- Roasted asparagus and mixed greens
Day 6
Breakfast
- Yogurt and granola
Lunch
- Grilled salmon with broccoli
Dinner
- Brown rice
Day 7
Breakfast
- Steel-cut oatmeal
Lunch
- Grilled chicken and sweet potatoes plus asparagus
Dinner
- Turkey tacos and guacamole
Extra-Tips
- It is important to note that in the meal plan, plant-based foods are emphasized, and animal-based proteins are discouraged. Be sure to eat more whole foods instead of processed foods.
- Avoid high-sugar foods even though the glycemic index isn’t considered in this meal plan, but less sugar is better.
- The recommendation works for both males and females.
- The meal plan also requires calorie counting, so you are not free to take in a lot of calories per meal or eat high-calorie foods.
Shopping List
Vegetables
- Spinach
- Kale
- Swiss chard
- Broccoli
- Asparagus
- Zucchini
Nuts
- Flax seeds
- Chia seeds
- Pumpkin seeds
- Walnuts
- Cashew nuts
- Almond
- Brazil nuts
Meat
- Chicken
- Ground Turkey
Sea Food
Fruits
Others
- Whole grain bread or pasta
- Brown rice
- Quinoa
- Cottage cheese
- Full-fat yogurt
- Tofu
- Olive oil
- Hummus
- Oatmeal
Conclusion
Having a fertility meal plan that is diary and keto-free doesn’t exactly come easy with the kinds of food you need to involve in your diet and those you need to do away with. As a rule of thumb, avoiding trans-fat food is highly advised, while incorporating mono and poly saturated oil are better options. Beyond being a fertility meal plan, it generally affects your overall health and helps you manage your weight better since calories are watched. This meal plan is packed with plant-based foods and highly nutrient-dense, including iron, a major constituent when fertility meals are considered. I hope you find a great plan in this piece and use it to achieve your fertility plan.
