×

Sign up here for the 3 step plan directly to your inbox.

Recipes To Boost Your Fertility – Nutrition Plan Part 2

Recipes To Boost Your Fertility – Nutrition Plan Part 2

We’re back with 3 more meals to complete our nutrition plan! With so many delicious options, how will you possibly decide which recipe to try first?

Day 4

Breakfast

Smashed avocado on toast w/feta & chilli

Serves 1

Smash half an avocado on to 2 pieces of wholegrain toast (no butter). Sprinkle 20g feta on top and finish w/slices of fresh red chilli and 1tsp balsamic reduction

Lunch

Mexican Salad Jar

Serves 1

  • 1 red capsicum (chopped)
  • ½ red onion (diced)
  • 1 can black beans
  • 400g corn kernels
  • few coriander leaves
  • 1 avocado
  • 8 cherry tomatoes
  • 2 handfuls chopped spinach
  • 1 lime
  • 2 tbsp plain yoghurt
  • coriander roots
  • 2 tsp maple syrup
  • *Layer in this order separately in each jar.

Find a glass jar that seals well. Layer it with dressing at the bottom then heaviest items, finally the greens.

Dressing

Blend roots of coriander with 2 large tbs of plain yoghurt, juice of 1 lime, 2tsp maple syrup (or honey) and a pinch of salt.

Dinner

Beef and beetroot burger

Serves 2

  • 200g minced beef
  • 1 medium beetroot (grated)
  • 1 egg
  • 2 wholegrain buns
  • Handful of basil leaves
  • Handful of lettuce
  • 1 tbsp caramelised onion or your favourite chutney
  • 1 avocado (mashed)
  • ½ red chilli (finely chopped)
  • Sea salt and pepper

Mix together beef, beetroot, egg with salt and pepper. Form in patties (they will be rather sloppy so you may want to form them into patties as your placing them on the grill).

Place onto oiled barbeque or pan. Cook gently on each side. Combine mashed avocado and chilli with some sea salt and spread on bottom side of bun

 

Day 5

Breakfast

Kale omelette

Serves 1

  • Handful of kale
  • 2 eggs (whisked)
  • 1 lemon or lime
  • sea salt
  • 1 tsp coconut oil
  • 20g feta (optional)

Wash kale and rip into small pieces (discard the tough bits!) Heat coconut oil in pan and cook kale until soft.

Add eggs and grate some lemon zest onto omelette. Add sea salt and feta if desired. Fold when omelette is closed to being cooked. Cook for a further minute and serve.

Lunch

Salmon Quinoa and Avocado salad

  • 125g can of salmon, drained
  • 1 avocado diced
  • 1 cup cooked quinoa
  • 1 tbsp toasted sunflower seeds
  • 2 handful of salad leaves
  • 2 springs spring onion (diced)
  • fresh basil / about 15 leaves

Dressing:

  • 1 tbsp olive oil, ½ lemon juice, sea salt

Place salad leaves in large bowl. Add chopped spring onion and fresh basil. Drain salmon and add to salad mix. Add cooked quinoa and avocado. Add dressing and mix well, serve to two bowls. Top with toasted sunflower seeds.

Dinner

Chicken Pho Soup

Serves 2

  • 5 cups of chicken stock
  • 2 tbsp of rice wine
  • 4 tbsp of tamari
  • 2 cinnamon sticks
  • 2 star anise
  • 1 chicken fillet
  • 4 spring onions sliced
  • 2 garlic clove crushed
  • 1 tsp of ginger
  • 1 red chilli sliced
  • 1 bunch of bok choy
  • 100g of rice noodle or 1/2 cup of quinoa 1 cup of bean sprouts (optional)
  • 1 tbsp coconut oil
  • Coriander (small handful) chopped

We also added a few leaves of Vietnamese mint

Place the ingredients (stock, rice wine, tamari, cinnamon stick & star anise) in a saucepan and bring to the boil, then add chicken to poach for 10 min.

While the chicken is cooking place the oil, garlic, ginger, spring onion and chilli in a wok and stir fry add bok choy and sprouts (sprouts can be added uncooked also).

Once chicken is cooked then slice.

Divide noodles or quinoa in 2 large bowls, place chicken and stir fry mix on top and then cover with stock mix to create a soup (remove the star anise and cinnamon stick first).

Top with fresh coriander.

Day 6

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

Roast pumpkin and halloumi salad with chickpeas

Serves 2

  • 110g butternut pumpkin sliced into thin pieces, 1cm thick
  • 2 generous handfuls of mixed salad leaves
  • ¼ cup pinenuts
  • 180g halloumi
  • ½ tbsp coconut oil
  • 1 can of organic chickpeas
  • ¼ red onion (thinly sliced)
  • 2 sprigs of spring onion (sliced)
  • Chopped fresh parsley and coriander

Preheat oven to 220C. Place sliced pumpkin on an oven tray and bake in oven until soft (approx. 10- 15min). Lightly toast pinenuts in a pan and set aside. Slice halloumi and slightly fry in 1 tbls coconut oil until golden brown, set aside.

Place salad leaves, spring onion, parsley and coriander in a large salad bowl. Strain chickpeas, rinse with water and drain. Add to salad mix. Finally add cooked pumpkin, halloumi and pinenuts. Toss salad and serve

No dressing required but a balsamic and olive oil mix goes well.

Dinner

Pasta free lasagna

serves 4 (leftovers for lunch tomorrow)

  • 3 large zucchinis (cut into thin long strips)
  • 2 cups low fat cottage cheese
  • ½ cup low fat mozzarella (grated)

Pesto

  • 1 bunch basil
  • 1 cup pinenuts
  • 2 garlic cloves
  • ½ cup grated parmesan
  • 4 tbsp olive oil
  • Blend to paste

Tomato sauce

  • 1 can crushed tomatoes
  • 1 brown onion (finely chopped)
  • 2 garlic cloves (crushed)
  • 2 cups chopped spinach
  • 1 tbsp olive oil

Fry onion and garlic unitl brown. Add tomatoes and spinach, simmer for 10 min

Chicken mix

  • 1 pack chicken mince
  • 2 handfuls of button mushrooms (sliced)
  • ¼ tsp cinnamon
  • ¼ tsp cardamom
  • 2 tbsp balsamic vinegar
  • 1 tbsp olive oil

Heat olive oil in a hot pan. Add mushrooms and chicken mince. Keep turning until chicken is cooked through. Add the spices and balsamic vinegar. Simmer and stir for 15 min.

Pre heat oven to 220C. In a baking dish begin to layer the ingredients in thin layers. Start with the tomato sauce, then a layer of zucchini strips, a layer of chicken, a layer of pesto, a layer of cottage cheese and continue layering in this order until you finish with the last layer of zucchini on top. Sprinkle with grated mozzarella and bake covered for about 30-40 min until zucchini is tender. Uncover and bake for another 10 minutes until cheese has lightly browned.

Cut and serve. Drizzle with balsamic reduction and enjoy!