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3-Day Nutrition Meal Plan

3-Day Nutrition Meal Plan

Need some inspiration to kick start your fertility diet? We’ve got you covered with our 3-day nutritional meal plan. What are you waiting for? 2020 is your year. Let’s get started!

Day 1:

Breakfast – Scrambled Tofu, Turmeric and Greens

Eggs are a fantastic source of protein and are incredibly versatile if you want to mix things up. People are often scared of cooking with tofu, but don’t be. Quick and easy to use, it absorbs the flavour of whatever it’s cooked with and takes on a whole new dimension on its own which is unique and delicious. Tofu is high in protein and iron, making it great for those who don’t eat meat. The inclusion of leafy greens and turmeric in this recipe is a fantastic way to get more greens and spice into your diet. Try it! You won’t be disappointed.

Serves – 2

Ingredients –

  • 1 pk (360g) firm tofu, drained
  • 2 tbsp coconut oil
  • 2 tsp turmeric, peeled, finely grated (or 1 tsp, ground turmeric)
  • ½ red Onion, finely sliced
  • 3 stalks kale or Cavolo nero, leaves only, roughly chopped
  • 2 slices wholemeal, multigrain bread.
  • Salt and pepper to taste

Method –

Crumble the tofu slightly using the back of a fork. Transfer to a plate lined with a thick layer of paper towel to absorb as much moisture as possible.

Heat a large, non stick frypan with the coconut oil, turmeric and onion. Saute on high heat for 2-3 minutes before adding the greens with 2 tablespoons of water for a further 4 minutes or until bright green in colour.

Add the tofu and cook, stirring evenly until heated. Season to taste.

Serve with a thick slice of your favourite wholemeal or multigrain toasted bread.

*Tips – You can also try using baby spinach, mustard greens, chard, chicory or rocket leaves.

 Lunch – Nicoise Salad Jar

Thankfully, eggs no longer get the bad rap that they used to and are now rightfully celebrated for their unique nutritional value as a complete protein. Eggs not only contain healthy fats, they are also rich in choline, which is important for foetal development. The addition of tuna here adds plenty of omega 3s, while green beans are known to help with weight loss, diabetes and blood pressure.

Serves 1

Ingredients –

Dressing

  • 30g feta
  • 1 tbsp dijon mustard
  • 2 tbsp apple cider vinegar or balsamic
  • 1 tbsp maple syrup or honey
  • Blend together well

Salad

  • 1 boiled egg (sliced)
  • 6 black olives (chopped)
  • ½ Lebanese cucumber (chopped small)
  • 6 cherry tomatoes (chopped)
  • 1 small can tuna (drained)
  • 1 small potato (chopped into 2 inch pieces and boiled)
  • 8 green beans (cut in half, blanched)
  • few leaves of cos lettuce (chopped up)

Method-

Layer salad jar with dressing all in first and then some of the lettuce, some of the tuna, cucumber, tomatoes, etc. Keep layering.

Mix dressing through just before eating!

Dinner – Salmon, Ginger & Zucchini Ribbons

Inflammation is known to impact fertility, which is why we recommend eating as many anti-inflammatory foods as possible when trying to conceive. This dish is full of these good guys, and includes ingredients that are not only anti-inflammatory but also rich in vitamin C, folates, omega 3, B vitamins and potassium. Plus, it’s delicious!

Serves 2

Ingredients-

  • 2x 150g salmon fillets
  • 2 zucchini (trimmed and peeled into ribbons)
  • 1 bunch asparagus (trimmed and halved)
  • 1/2 cup fresh coriander leaves
  • 1/2 cup fresh mint leaves
  • 1 long red chilli (thinly sliced)
  • 1 tsp ginger (finely grated)
  • 1 1/2 tbsp mirin
  • 1 1/2 tbsp tamari
  • 1/2 tsp sesame oil
  • 1 tsp coconut oil

Method-

Blanch asparagus in boiling water until just tender. Rinse under cold water. Mix in a bowl with zucchini, coriander, mint and chilli. Heat coconut oil in a pan. Cook salmon, skin side down for about 3 mins until crisp. Turn and cook for another 2 min or until cooked to your liking.

Mix together the mirin, ginger, tamari and sesame oil. Divide the salad onto 2 plates.

Top with salmon and drizzle with dressing.

Day 2:

Breakfast – Smoothie

Although smoothies can only have a handful of ingredients, they are packed with nutrition and flavour and are a fantastic way to start your day!

Option 1:

Serves 1

Ingredients-

  • 1 banana
  • 1 cup almond milk
  • 1 tbsp maca powder
  • 1 tbsp coconut oil
  • 2 tbsp cacao (or unsweetened cocoa powder)

Blend well!

Option 2:

Serves 1

Ingredients –

  • 1 banana
  • 1 ½ cup apple juice
  • 1 lime (juiced)
  • 2 heaped tsp spirulina powder

Blend well and drink

Lunch – Veggie Rice Paper Rolls

Rice paper rolls are a brilliant low-carb alternative to soggy lunchtime sandwiches. You can make them the night before, pop them in the fridge and they’ll be just as good the next day. Although you can easily mix up the vegetables and use up what’s in your fridge, the ingredients used here are fantastic for their many health properties.

Serves 2

Ingredients –

  • Pack of rice paper sheets
  • 2 cups salad mix
  • ½ small fresh beetroot (grated)
  • 1 large carrot (grated)
  • 1 avocado
  • 2 spring onions (sliced lengthways)
  • fresh coriander (chopped)
  • seeds
  • soy sauce (or Bragg’s – see health food list)
  • wasabi paste

Method –

Follow instructions on rice paper sheet package. Lay softened sheet on counter top and fill with ingredients. Gently roll closing each end in (be patient). Mix wasabi with soy sauce.

Notes:

– Other dipping sauces such as sweet chilli may be used.
– Keep rolls fresh by wrapping in plastic wrap.

Dinner – Roasted Baby Beet Spring Salad with Persian Feta and Walnuts

Fresh, vibrant, light and ridiculously nutritious are just some of the words that come to mind when thinking about this beautiful spring salad. Beetroot is brilliant for liver function, which is vital for regulating hormones. It is also an excellent source of iron, which is important for protection of the endometrial lining. Matched with nutrient-dense seeds, nuts and pomegranate seeds, this is one salad you will keep coming back to.

Serves 2

Ingredients –

  • 2 bunches baby red beetroot
  • large bunch of salad leaves such as red sorrel, beetroot leaves, rocket, watercress or mix
  • ½ red onion, thinly sliced
  • ½ bunch mint, roughly chopped
  • seeds of ½ pomegranate
  • 2 tbsp sunflower seeds, toasted
  • large handful walnuts, toasted and roughly chopped
  • 80g Persian feta chopped into small chunks

Dressing

  • ½ tsp Dijon mustard
  • 1 tbsp sherry vinegar or red wine vinegar
  • 2 tbsp extra virgin olive oil
  • salt and pepper to taste

Method –

Preheat oven to 200℃.  Wearing rubber gloves to avoid pink hands trim the beetroot and clean away any dirt.  Wrap the beetroot from one bunch in foil and roast for 40 minutes, or until tender.  Remove from the oven and set aside to cool.  Thinly slice the remaining raw beetroot or shave using a Mandoline slicer.

To make dressing, combine roasted and raw beetroot salad leaves, red onion, mint and pomegranate.  Pour over the dressing and toss well to combine.  Scatter over the sunflower seeds, walnuts and feta and serve right away.

Day 3:

Breakfast – Smashed Avocado and Balsamic Mushroom

Serves 1

Ingredients –

  • 2 slices of your favourite bread
  • ½ avocado
  • 2 large handfuls of button mushrooms (sliced)
  • 1 garlic clove
  • 3 tbsp balsamic vinegar
  • Pepper
  • sea salt
  • 1 tsp butter or olive oil

Method –

Pan fry mushrooms in garlic and balsamic vinegar. Add salt and pepper to taste. Mash avocado and top onto toasted bread.

Top with mushrooms. Can add fresh thyme if you like.

Lunch – Veggie Pizza

Serves 2

Ingredients –

  • 1 large thin pizza base
  • 3tbs pesto paste (see additions)
  • 2tbs tomato paste
  • 5 button mushrooms (sliced)
  • 8 cherry tomatoes (halved)
  • handful black pitted olives
  • slices of red onion
  • 40g low fat feta
  • 1/4 cup pinenuts
  • handful of spinach

Salad

  • Handful of rocket
  • olive oil
  • sea salt

Method –

Pre heat oven to 180C

Cover pizza base with pesto and tomato paste. Spread spinach over pizza and pile high with other toppings and leave in oven until crunchy. Slice. Toss rocket in olive oil and sea salt, then place on top of cooked pizza.

Dinner – Wholemeal Spaghetti with Walnut Pesto and Broccolini

Serves 4 (the leftovers are intended for lunch tomorrow)

Ingredients –

  • 1 pack wholemeal spaghetti (500g)
  • 3 garlic cloves (crushed)
  • 400g spinach
  • 450g broccolini (trimmed and cut into 4)
  • 150g feta
  • 1/2 cup walnuts (roasted and broken)
  • 1 tbsp olive oil
  • Pesto
  • 1 bunch basil
  • 1/2 cup walnuts (roasted)
  • 60g rocket
  • 3 garlic cloves
  • 30g grated parmesan
  • 3 tbsp olive oil
  • sprinkle of grated lemon rind

Method –

Combine all pesto ingredients in a food processor.  Blend into paste.  Boil water and add spaghetti. Add 1 tbsp olive oil to hot pan and saute garlic, broccolini and spinach.  Combine all ingredients and top with extra walnuts and feta.