Eating for fertility is all about getting in the most nutritious foods you can. Each one of us will eat slightly different based on our owns tastes, the way we were brought up, and our culture, but no matter our background – we must choose nutrient heavy foods!
I’ll give you a view into what that diet could include. While it’s not perfect, it’s food I love and food that’s easy to prepare.
Day One
Breakfast – two egg omelet w/ cheese and veggies, sausage,
snack – whole milk plain yogurt and berries, small amount of raw honey only if needed
Lunch – salmon sandwich (canned wild caught Alaskan salmon with homemade mayo) on sourdough bread, steamed broccoli, cheese
snack – cut veggies and avocado aioli
Dinner – roast chicken with gravy made from chicken broth, couple types of steamed veggies with butter
Day Two
Breakfast – whole milk yogurt with berries and a touch of raw honey
snack – cut veggies and homemade dip
Lunch – salad w/ red and green lettuce, baby spinach and lots of colorful veggies, chopped nuts, and cubed cheese, organic ranch dressing, steamed vegetables with butter
snack – apple, and crispy almonds
Dinner – tacos with homemade seasoning and shells. Serve with cheese, dark green lettuce, homemade guacamole, creme fraice(like sour cream) and fresh salsa.
Day Three
Breakfast – 16 oz. yogurt or kefir smoothie (1/2 cup yogurt or kefir, 1/2 cup raw milk, 1 raw egg yolk, 1 Tbsp melted coconut oil, 1/2 cup frozen berries)
snack – deviled eggs
Lunch – homemade chicken noodle soup made with bone broth
snack – cut veggies and organic dip, cubed cheese
Dinner – grilled or baked salmon, steamed vegetables, baked potato w/ real butter
Day Four
Breakfast – fried eggs (optional – on whole wheat sourdough toast), smoothie
snack – yogurt and berries
Lunch – chicken sandwich (from leftover grilled chicken) w/ lettuce, homemade mayo, cut veggies
snack – apple, cubed cheese
Dinner – Meatloaf or seasoned hamburger patties, sweet potato fries, salad with homemade dressing
Day Five
Breakfast – soaked oatmeal w/ butter, raw cream, walnuts, and maple syrup
snack – cut veggies
Lunch – taco salad (leftover taco meat, red and green leaf lettuce, some iceberg lettuce, cut avocado, fresh salsa, seasoned brown rice, and sharp cheddar cheese.
snack – orange
Dinner – grilled steaks, lots of steamed vegetables with butter
Day Six
Breakfast – scrambled eggs w/ chopped spinach and cheese
snack – apple
Lunch – butternut squash soup
snack – yogurt
Dinner – gluten free homemade pizza topped with lots of colorful veggies and healthy meats like sausage
snack – homemade popcorn on the stove w/ real butter and coconut oil
Day Seven
Breakfast – sourdough pancakes, smoothie
snack – hardboiled eggs
Lunch – salad w/ baby spinach, leftover roast chicken and lots of colorful veggies
snack – apple, crispy nuts
Dinner – Italian Cream Cheese Casserole with steamed veggies and salad
The menu above is one of my own personal menus, and I share it to give you an idea of the foods to incorporate into your diet. Most importantly in this menu though is the lack of refined sugars and processed foods which deplete your body of vital nutrients. The only sweeteners I use are honey, maple syrup, and very sparingly whole cane sugar. I make all of my bread products, mainly through the process of sourdough to make nutrients more available. Water kefir, kombucha, and fresh milk
should be the drinks of choice during meals.
*many recipes linked to offer allergy and fertility boosting options.
snack – hardboiled eggs
Lunch – salad w/ baby spinach, leftover roast chicken and lots of colorful veggies
snack – apple, crispy nuts
Dinner – Italian Cream Cheese Casserole with steamed veggies and salad
Donielle Baker
Add some pastured lard and beef tallow from grass-fed cows and your fertility diet gets even better!
This doesn’t look too different from what we eat. I like to fry things at home in lard or beef tallow at least once a week. I make fries that way a lot (blanched, which reduces the starch somewhat). We eat a LOT of taco salad (plenty of fresh lettuce, fresh salsa, raw cheese, grass-fed beef with homemade spice). Smoothies with yogurt. We drink kombucha daily. We are planning to add in fermented condiments as well (relish, etc.). I bake sprouted bread and try to make sure that all of my grains are sprouted when possible. We do a lot of raw milk yogurt or raw cheese. Usually cheese, lol. Raw butter on sprouted buttermilk pancakes. Lots of fresh water. Pizza is a current favorite (sprouted crust, homemade raw milk mozzarella, lots of veggies and grass-fed meat on top). I’m trying to add in more berries and other low-sugar, high-nutrient fruits right now. Soon they’ll be in season (strawberries anyway) and it’ll be easier! I can’t wait.
Honestly I think our diet is pretty good but it tastes so awesome that sometimes I have to remind myself it’s healthy, not junk food!
What are 3 ways you think you can increase the amount of nutrients you consume in a day?
1. Cut your grass fed ground beef with grass fed ground liver or other offal! If you cut it about 2 or 3 parts beef to 1 part offal, you barely notice the liver etc. and it greatly increases your nutrient intake, while diminishing your out of pocket cost for ground beef (because it goes farther).
2. Add rye flakes to the oatmeal when soaking it, just a sprinkling will do, the high value of phytase in the rye will greatly lower the level of phytic acid in the oats, thereby increasing your nutrient uptake.
3. A snack option I like when I feel the need for something sweet: a tall ice cold glass of raw milk with a splash of vanilla and a tiny bit of stevia, makes a wonderful vanilla milk. Blend it up with some ice cubes and it becomes a milk “shake”.
I am really happy to read this and see that this is pretty much the way we eat too! Lots of greens, pastured eggs, meat and dairy, cultured dairy, fermented veggies, butter and olive oil…all the good stuff! 🙂
I’m going to have to try out some of your recipes. 🙂 Thanks!
ICLW
This doesn’t look too different from what we eat. I like to fry things at home in lard or beef tallow at least once a week. I make fries that way a lot (blanched, which reduces the starch somewhat). We eat a LOT of taco salad (plenty of fresh lettuce, fresh salsa, raw cheese, grass-fed beef with homemade spice). Smoothies with yogurt. We drink kombucha daily. We are planning to add in fermented condiments as well (relish, etc.). I bake sprouted bread and try to make sure that all of my grains are sprouted when possible. We do a lot of raw milk yogurt or raw cheese. Usually cheese, lol. Raw butter on sprouted buttermilk pancakes. Lots of fresh water. Pizza is a current favorite (sprouted crust, homemade raw milk mozzarella, lots of veggies and grass-fed meat on top). I’m trying to add in more berries and other low-sugar, high-nutrient fruits right now. Soon they’ll be in season (strawberries anyway) and it’ll be easier! I can’t wait.
Honestly I think our diet is pretty good but it tastes so awesome that sometimes I have to remind myself it’s healthy, not junk food!
I just found your website and I’m reading ALL I can! I was diagnosed with PCOS last year, it was a relief, finally all make sense (overweight, facial hair, irregular cycles, cysts). But my doctor pretty much told me I would never get pregnant because of my overweight AND the PCOS. To find your site is the answer to a lot or prayers! I’m from México, and honestly haven’t found anything helpful for a natural treatment, all is about meds.
I have one question in this particular post, I had read in other blog that I should AVOID milk and dairy, and here I see you reccomend it. I have a LOT of extra weight, I know that losing it is the first step to try to get pregnant, but I’m concern about consuming this fat.
Thanks again for your tremendous help! God bless you!
@Celina, Healthy fat from healthy animals is really important – even when you’re overweight. And I don’t recommend cutting calories and fat to try and lose weight. Because it’s more normal for it to be the sugar that helps pile on the pounds. Though vegetable fats can contribute to weight gain as well.
So GOOD fats will include: butter, evoo, coconut oil, lard, tallow, and fats in animal products (preferably organic)
BAD fats will be things like: fake butters, margarine, soy oil, corn oil, canola oil, and of course hydrogenated oils.
Many times dairy can be a source of symptoms due to a food sensitivity, so there are many that live dairy free because it takes care of that issue. And some others, like my husband, found that their intolerance to dairy went away once they cut out gluten.
I understand the issue of wanting to lose weight though – I’m there myself! Between not moving enough (not so affectionately called “blogger butt”) and thge gallons of ice cream I consumed after my miscarriage, I’m up 15 pounds from last summer. 🙁 So, I’m moving more, eating a LOT more vegetables, sticking to only whole grains (in their whole form, not ground into flour), and making sure I eat clean sources of meat, milk, and eggs.
And of course, I don’t mean to eat fat and fatty foods all day. 🙂 But make sure to include them, never eating their low fat counterparts.