Boost your fertility and nurture your egg health with a day of nutritious meals. These four recipes for breakfast, lunch, snack, and dinner are packed with essential nutrients that not only support fertility but also help maintain balanced blood sugar levels. Stable blood sugar is crucial for hormone balance, as fluctuations caused by high glycemic meals or chronic stress can disrupt hormonal harmony.
Additionally, a Mediterranean diet rich in healthy fats like extra virgin olive oil and avocado, quality proteins like salmon, and a variety of vegetables and fruits has been shown to support fertility and egg health.
Whether your goal is to increase energy, optimize nutrient intake or just feel healthier, The Being Collective (TBC) provides you with so many supportive tools to get you there. TBC is an exclusive comprehensive membership program that includes hundreds of delicious and blood sugar-balancing recipes, dietitian-crafted pre-made meal plans, automated grocery lists to save you time, weekly group coaching and so much more.
BREAKFAST: Spanakopita Eggs
*Serves 1
Spanakopita eggs: Eggs are an excellent source of choline, a nutrient key for baby’s brain development and reducing the risk for issues like spinal tube defects. Adequate choline has even been shown to lower the risk of health complications experienced in pregnancy. Choose pasture-raised organic eggs if you can - they’re richer in nutrients and better for the environment.
INGREDIENTS
-3 eggs-salt
-pepper
-1 cup frozen spinach
-1/4 cup white onion (diced)
-avocado oil cooking spray
-1/2 tsp lemon juice
-1/8 tsp garlic powder
-1/2 cup cannellini beans
-2 tbsp ricotta
-1 tsp fresh dill (optional)
INSTRUCTIONS
- Beat eggs with salt and pepper, and set aside.
- In a pan over medium heat, add spinach and onion.
- Sprinkle with salt and pepper and cook until spinach has defrosted.
- Once spinach has defrosted, spray with avocado oil cooking spray and add lemon juice, garlic powder and optional dill. Cook until onions begin to brown.
- Add in beans and cook for an additional minute.
- Pour egg mixture over veggies and scramble. During last 30 seconds of scramble, add in ricotta.
LUNCH: Strawberry Lemonade Smoothie
*Serves 1
Strawberry Lemonade Smoothie: Strawberries are incredibly rich in antioxidants which play an important role in reducing damage to egg & sperm health, therefore strengthening fertility.
INGREDIENTS
-2 tbsp dairy free coffee creamer
-1 cup water
-1 serving vanilla protein powder
-1 cup frozen cauliflower rice
-3/4 cup frozen strawberries
-1/2 lemon
-2 tbsp cashew butter
-salt
INSTRUCTIONS
- Zest and juice lemon into your high powered blender.
- Add all other ingredients to the blender and blend until smooth.
SNACK: Avocado Mousse
*Serves 6
Avocado mousse: Healthy fats like avocados have been associated with lowering inflammation in the body. Cacao is a great low sugar ‘chocolate’ - it’s a great food to incorporate into desserts while keeping the total sugar content low as we know excess added sugar promotes inflammation.
INGREDIENTS
-2 medium avocados-1/2 cup cacao powder
-4 scoops collagen powder (each scoop = 1 tbsp)
-1/2 cup almond butter
-3/4 cup unsweetened shredded coconut
-1/4 cup unsweetened almond milk
-2/3 tsp salt
-1 tsp vanilla extract
-2 medjool dates (pitted)
INSTRUCTIONS
- Place all of the ingredients in the food processor and process until creamy and smooth.
- Scoop the avocado mousse into a glass bowl and chill in the refrigerator for a few hours before serving.
DINNER: Simple Salmon Sushi Cups
*Serves 3
Salmon cups with brussels: Salmon is one of the few foods rich in omega-3 fats, an essential nutrient for lowering inflammation in the body. Adequate intake of omega-3 fats has even been shown to lower the risk of postpartum depression. Salmon is also a good source of CoQ10. Both of these nutrients are incredible for reducing oxidative damage, therefore supporting optimal fertility as well as a healthy pregnancy and postpartum period.
INGREDIENTS
-1lb wild salmon
-1 1/2 tbsp avocado oil based mayonnaise
-1 tbsp coconut aminos
-1 tsp sriracha
-1/4 tsp toasted sesame oil
-3 servings of roasted seaweed snacks
-3/4 cup frozen pre-cooked brown rice
-6 cups brussels sprouts (trimmed and halved)
-avocado oil cooking spray
-salt
-pepper
-1/4 tsp mushroom powder (optional)
To Serve
-2 tbsp avocado oil based mayonnaise
-1 tsp sriracha
-1 tbsp tamari (optional)
-1 tbsp coconut aminos (optional)
-sesame seeds (optional)
INSTRUCTIONS
- Preheat oven to 400 F.
- Defrost rice according to directions on package.
- Remove skin and cut salmon into cubes. Place in a large mixing bowl.
- Pour avocado oil mayo, coconut aminos, sriracha, sesame oil, and optional mushroom powder over salmon and mix well.
- Line a muffin tin with 2 roasted seaweed snacks per cup (each serving = 4 cups). Place a tablespoon of cooked rice into each seaweed cup and press it down to help the seaweed snacks settle into cups.
- Add a large spoonful of salmon to each cup, filling each evenly.
- Line a separate baking sheet with parchment paper and spray with avocado oil cooking spray. Put brussels sprouts onto baking sheet and spray with avocado oil cooking spray. Season with salt and pepper.
- Bake salmon and brussels sprouts for 15 minutes. Note: brussels sprouts may require an additional 5-10 minutes to become crispy.
- While food is baking, mix “To Serve” avocado oil mayonnaise and sriracha to make a spicy mayo. Serve this on top of salmon cups and brussels sprouts. Can also drizzle tamari and coconut aminos over cups and veggies and sprinkle with sesame seeds as desired.
Learn more about The Being Collective (TBC) and to check out more delicious recipes here!
