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Recipes To Boost Fertility – Nutrition Plan

Recipes To Boost Fertility – Nutrition Plan

Want to give yourself the best chance to conceive? We’ve created a 2 week nutritional meal plan to improve your preconception health and boost your fertility. Stay tuned for more recipes next week!

Day 1

Breakfast

Papaya and Banana with Yoghurt Topping

Top half a papaya with slices of banana and your favorite yoghurt (I prefer plain or coconut).  Add a squeeze of lime and lots of seeds.  This breakfast is full of great enzymes and probiotics for digestion and gut health.  Can be a breakfast or even a dessert.

Lunch

Chicken Tzatziki Wrap

Serves 1

2 slices mountain bread

¼ poached chicken breast

2 tbsp tzatziki (yoghurt dip)

Red capsicum (sliced)

Lebanese cucumber (sliced)

Few basil leaves

10g feta

Handful of salad mix

 

Add chicken, tzatziki, capsicum, cucumber, basil, feta and salad mix to mountain bread. Wrap tightly!

Dinner

Black bean stuffed capsicums

Serves 2

2 red capsicums

2 yellow capsicums

1 can black beans (drained)

1 ½ cups quinoa (cooked)

5 tbsp salsa

40g feta

1 brown onion (finely chopped)

3 garlic cloves (crushed)

handful coriander (finely chopped)

½ avocado (mashed)

1 tbsp olive oil

Sea salt

 

Heat oil in pan. Add onion and garlic. Sauté until lightly browned. Add cooked quinoa, black beans, salsa and feta (leave a tiny bit of salsa and feta to garnish). Cook for about 10 min.

 

Slice the top off capsicum and remove seeds. Fill the capsicum with the mixture and bake on a lightly greased pan for about 20 min. Garnish with avocado mash, salsa and feta.

 

Day 2

Breakfast

Chia Pudding

(double for 2 people)

2 heaped tbs chia seeds

½ cup coconut water

1/3 cup low fat coconut cream

Blueberries

(honey if desired)

 

Soak chia seeds overnight in coconut water and coconut cream. In morning it will have the consistency of a pudding. Top with a handful of blueberries and ground seeds.

*A small dollop of yoghurt can also be nice!

Lunch

Salad Sandwich (or good roll)

Serves 1

Grated beetroot, carrot, apple, sprouts, sliced cucumber, avocado and salad mix

Spread hummus on both slices of bread.

Fill with all ingredients

Dinner

Veggie Massaman

Serves 2

1 can coconut cream

1 can coconut milk

1 cup vegetable stock

1 carrot (roughly chopped)

1 potato (2cm squares – chopped)

1 small sweet potato (chopped – 2cm squares)

¼ cauliflower (florets)

¼ broccoli (florets)

handful green beans (halved)

fresh coriander (roughly chopped)

2 bay leaves

 

Paste (or can buy a jar of Massaman paste)

juice of 2 limes (1tsp of the rind)

½ cup roasted cashews

¼ cup tamari

¼ cup maple syrup

3 inch piece of ginger

1-2 dried chillies

1 stalk lemon grass

1 tsp coriander

1 tsp turmeric

1 tsp cumin

¼ tsp cloves

¼ tsp cardamom

¼ tsp nutmeg

pepper

sea salt

2 tsp coconut oil

 

Put all ingredients for paste in to a blender. Blend until completely smooth (can make in advance for more flavour). Heat coconut oil in large pot. Add paste and keep stirring for 5 min.

Add the stock and coconut cream. Add bay leaves and simmer. Add potato and sweet potato, continue simmering for 5 min then add carrots and simmer for another 5 min. Add all other vegetables and simmer for another 5 min, stirring regularly. Serve with cauliflower ‘rice’ or brown rice and garnish with coriander and cashews.

 

Day 3

Breakfast

Smoothie

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

Cranberry Chicken Wrap

Serves 1

2 slices mountain bread

¼ poached chicken breast

2 tbsp tzatziki (yoghurt dip)

avocado

cucumber slices

rocket

fresh mint

roasted pistachios

dried cranberries

Layer slices of mountain bread half way across each other to increase the surface area. Spread tzatziki on bread and add all other ingredients.

Roll carefully and wrap in foil or plastic wrap

Dinner

Pea, mint and roast garlic soup

Serves 4 (2 for dinner and 2 for lunch tomorrow)

1 whole garlic bulb

olive oil

1 brown onion, chopped

sea salt and freshly ground black pepper

1 litre chicken or vegetable stock

800 g fresh or frozen peas

2 large handfuls baby spinach

1 big handful raw cashews (soaked if possible), roughly chopped

1 handful mint leaves

Preheat the oven to 180°C fan-forced or 200°C conventional.

 

Place the whole garlic bulb on a square of aluminium foil and drizzle with oil. Rub the oil all over the garlic skin and wrap with the foil to create a sealed parcel. Bake for 25–35 minutes until nutty and fragrant and the garlic flesh is very tender. Set aside to cool before cutting off the top of the bulb and squeezing out the soft flesh.

 

Add 1 tablespoon of oil to a large saucepan over medium heat. Add the onion, season with salt and cook until softened and lightly golden, about 6–7 minutes. Add the chicken stock and bring to the boil. Add the peas, garlic pulp and a good grind of pepper. Reduce the heat and simmer for about 20 minutes.

Add the spinach and cook until wilted, 1–2 minutes. Remove from the heat and add the cashews and mint. Using a stick blender or food processor, blend until smooth. Adjust the seasoning if necessary and serve with a slice of crunchy, healthy bread.

 

All images provided by Dr Julie Vecera.

 

Dr Julie Vecera is one of Australia’s leading practitioners in women’s health and fertility and has presented widely on the topic of fertility acupuncture and women’s health over the past decade. Julie is a Doctor of Chinese Medicine and certified Nutritionist.  She is the founder of The Fertility Pod and the Fertility Lifestyle Program which is the result of years of helping couples with infertility issues.