How to Eat a Natural Fertility Diet
Below is a daily and weekly food checklist to help you get started. Don’t feel overwhelmed. If need be, make one change at a time or do the Fertility Diet Challenge to help you get motivated.
1 Serving Dark Leafy Green Vegetable
1 Fresh Vegetable Juice (12+ oz) or 2 Servings of Vegetables (think colorful)
1 Serving EFA Rich Food
1-2 Eggs Daily
1 Serving of Nuts
1-3 Servings of Fruits
1 Serving of a Fertility Superfood
Use Coconut Oil or Butter (grass-fed cows) daily
Lentils or Beans 2x a week
Grass-Fed Red Meat/organic chicken 3x a week
Liver or Caviar 1x a week
Waking: 1 quart water
Breakfast: Eggs + Oatmeal w/nuts
Snack: Smoothie w/banana, dates, protein powder, greens powder, maca & milk of choice
Lunch: Veggie & chicken stir-fry w/rice and sesame seeds on top
Snack: Green juice w/celery, spinach, apple, ginger, cucumber
Dinner: Grass-fed Beef Tacos w/lentils & broccoli (veggie version is w/re-fried lentils in taco)
Dessert: Up to you!
Tips and Tricks…
A tip for getting a ton of veggies and green leafy veggies into your diet is to juice. By juicing you are able to get an abundant amount of vegetables (more than you could eat) in an easy, fast, and tasty form. If you get in one large green juice per day you are getting your servings of veggies easily taken care of.
Dark leafy greens
The two best ways to get more dark leafy greens into your diet, especially if you don’t like them or eat them yet, is to add them to your smoothies or juice. If you add some spinach or kale to your smoothie you will not even taste it. Another tip is to use butter or coconut oil when cooking dark leafy greens, it makes all the difference in the world. If you have hypothyroidism make sure to only eat your greens steamed.
A favorite way to get servings of fruit in the day is to drink a fertility smoothie. You can toss in your favorite antioxidant rich fruits with some other ingredients and fertility superfoods and you have easily taken care of your fruit, nuts/oils and some protein for the day.
Make a trail mix combining the most important fertility nuts and seeds. You can also add nuts to your smoothies, make nut milks and add nuts to your oatmeal and cookies.
Get creative and add farm fresh eggs to your smoothies, make custards, frittatas, fried rice, omelets, over easy, etc.
Find a recipe for pate that you love and enjoy it once a week. You can also sneak liver into pasta sauce and tacos.
Lentils and beans
Experiment with making hummus with various types of beans, especially lentils. You can also make a lentil sloppy joe, re-fried lentils for tacos. I have also seen beans used in cake and brownie recipes.
Superfoods should be a part of every couples fertility diet to help bridge the gap for proper nutrition, nourish the egg and the sperm, and help to balance hormones. An easy way to get fertility superfoods into your diet daily is to drink fertility smoothies.
Here is a rundown of 5 Fertility Superfoods you should know about:
Maca is a wonderful superfood from Peru that helps to balance the hormones, increase egg health, increase sperm count and sperm health while also being a tonic for the endocrine system. Maca also helps increase progesterone if the body is low in this important hormone. Maca comes in capsules, powder and tincture. It can be taken everyday.
Royal jelly is another fertility specific superfood which may help increase egg health, quality of egg, and general fertility. Royal jelly is the food that is fed to the queen bee that makes her the queen bee. She goes on to live 6 years and lays up to 2000 eggs per day. Most bees live less than two months.
Royal Jelly is rich in vitamins, A, B, C, D,and E. It is also contains minerals including calcium and iron, all of the essential amino acids plus antibacterial and immune stimulating properties. It comes in capsules or in a base of honey. It can be taken everyday.
Bee Propolis and Bee Pollen
Bee propolis and bee pollen are two additional fertility super foods from our friend the bee. These foods are rich in nutrients. Bee pollen contains 50% more protein than beef and is rich in every vitamin and mineral. Bee Propolis is a powerful immune system stimulant and inflammation aid. It also helps women who have endometriosis.
Bee propolis and Bee Pollen are available in capsules or in a base of honey. They can be taken everyday.
Spirulina, Wheat Grass, and Leafy Green Vegetables
FertiliGreens is a Superfood blend that contains a mixture of leafy greens, wheat grass, spirulina, barley grass, and nourishing herbs which helps to supply the body with nutrients, minerals, vitamins, enzymes, and chlorophyll.
FertiliGreens makes it easy to get your greens every day. FertiliGreens is available in powder form and is the best tasting super green food available.