Fertility-friendly snacks and sips to fuel your journey

The truth is, what you eat between meals matters just as much as breakfast, lunch, or dinner. Thoughtful snacks and nourishing beverages can help maintain blood sugar balance, curb cravings, reduce inflammation, and provide key nutrients that support hormone health, egg quality, and overall vitality.

That’s why we’ve curated a collection of delicious, functional snack and drink recipes that make fueling your body both easy and enjoyable. These nourishing bites and beverages are more than just treats, they’re part of a holistic, supportive approach to nutrition that helps you feel your best at every step of your journey.

Related: Fuel your fertility: A complete week of healthy, easy breakfast recipes

What are optimal snack and beverage options?

When it comes to supporting fertility and a healthy pregnancy, what you eat between meals matters just as much as your main dishes. The right snacks and beverages can help stabilize blood sugar, curb cravings, and deliver a steady stream of essential nutrients to keep you feeling balanced and energized throughout the day.

The Sweet Strawberry Crunch Snack offers a refreshing, antioxidant-rich bite, while our Snickers-Inspired Stuffed Dates are a naturally sweet, mineral-packed treat that supports blood sugar and digestion.

Hydration plays a huge role too, especially when it comes to hormone function and cellular health. Our homemade Electrolyte Drink and Ginger + Blood Orange Mocktail are packed with flavor and pregnancy-safe ingredients to help replenish fluids, reduce inflammation, and support overall wellness.

Looking for something light and refreshing? The Watermelon, Cucumber, and Avocado Salad delivers hydrating fruits, healthy fats, and powerful antioxidants in one simple, satisfying bowl.

These simple yet strategic snacks and drinks are a delicious way to nourish your body between meals while supporting your fertility, your energy, and your overall well-being every step of the way.

Your fertility-friendly snack recipes include: 

• Sweet Strawberry Crunch Snack 
• Watermelon, cucumber, avocado salad 
• Snickers- inspired stuffed dates 
• Sunshine Squeeze Electrolytes 
• Ginger + Blood Orange Mocktail  

Related: What’s for dinner? A WeNatal approach to fertility-focused evening meals

A week of fertility-boosting snack and mocktail recipes

1. Sweet Strawberry Crunch Snack 

This frozen treat is packed with protein, healthy fats, and antioxidants—all key for supporting hormone health, stable blood sugar, and fetal development. Cottage cheese provides a rich source of calcium and amino acids, strawberries offer vitamin C for immune support, and dark chocolate brings magnesium for relaxation and stress reduction. A sweet, nourishing way to fuel your body during this important season!

Recipe by: Lauren Kelly, MS, RD

Serves: 8-10
Prep time: 5-10 minutes + 2-3 hours for full set

Ingredients: 

• 2 cups cottage cheese

• 1 Tbsp peanut butter

• 1 handful frozen strawberries

• 1 Tbsp honey or agave 

• 1/4 cup dark chocolate chips

• Grain-free granola

• Flaky salt

Instructions: 

1. Blend cottage cheese, peanut butter, frozen strawberries, and honey or agave until smooth.

2. Spread on parchment paper on a small baking sheet.

3. Drizzle melted dark chocolate and top with granola and a sprinkle of flaky salt.

4. Chill for a few hours in the freezer, then break apart and enjoy!

Sweet Strawberry Crunch Snack (Photo: Georgie Jackson, MS, RDN)

2. Watermelon, cucumber, avocado salad 

This light, hydrating snack is perfect for hot days or a quick, fertility-boosting pick-me-up. Watermelon provides natural hydration and antioxidants like lycopene. Cucumber adds a refreshing crunch and supports gentle detoxification. Avocado delivers hormone-supportive healthy fats and fiber, helping to balance blood sugar and keep you feeling satisfied between meals. It’s quick, clean, and nourishing for both fertility and pregnancy.

Recipe by: Raegen Barger, RDN, LD, IFNCP

Serves: 1
Prep time: 5 minutes, plus chilling time

Ingredients:

• 1 cup watermelon, chopped into bite-size pieces

• ½ cup english cucumber, chopped into bite-size pieces

• ¼ avocado, chopped into bite-size pieces

• Optional add-ins: sea salt, lime juice, mint leaves 

Instructions:

1. In a small bowl, gently toss the watermelon, cucumber, and avocado together.

2. Chill for 30 minutes

3. Sprinkle with a pinch of sea salt, a squeeze of lime, or a few mint leaves for extra flavor if desired, and enjoy!

Watermelon, cucumber, avocado salad (Photo: Raegen Barger, RDN, LD, IFNCP)

3. Snickers-inspired stuffed dates 

Dates are naturally rich in fiber, potassium, and antioxidants, helping to support digestion, energy, and healthy blood pressure during pregnancy. Paired with peanut butter for healthy fats and protein, and dark chocolate for a boost of magnesium, this sweet treat satisfies cravings while nourishing your body and baby.

Recipe by: Georgie Jackson, MS, RDN

Serves: 6-12

Prep time: 5 minutes + 30 minutes to chill

Ingredients:

• 12 medjool dates, pitted 

• ¼ cup creamy peanut butter

• ¼ cup dark chocolate chips 

• 1 tsp coconut oil

• 1 Tbsp freeze-dried strawberries, crumbled 

• Sea salt flakes (optional)

Instructions: 

1. Line a baking sheet with parchment paper. Cut a slit into the center of each date, lengthwise, and remove the pit. (Be sure not to cut all the way through so you can stuff them!)

2. Stuff the inside of each date generously with peanut butter. Place on the baking sheet.

3. In a small bowl, combine the chocolate chips and coconut oil. Melt in the microwave in 30 second increments until smooth and combined, mix with a spoon to do so. Drizzle the melted chocolate over the dates to coat. Optional to sprinkle with sea salt.

4. Refrigerate the stuffed dates until the chocolate has hardened.

5. Sprinkle with freeze-dried strawberries and enjoy. 

Snickers inspired stuffed dates (Photo: Georgie Jackson, MS, RDN)

4. Sunshine Squeeze Electrolytes 

This refreshing hydration drink is packed with fertility and pregnancy-supportive benefits. Coconut water provides natural electrolytes like potassium and magnesium to help maintain fluid balance, prevent cramping, and support healthy blood pressure. Watermelon juice is a hydrating, antioxidant-rich alternative that also delivers vitamins A and C, as well as the amino acid citrulline, which may support blood flow and reduce muscle fatigue. Fresh orange and lemon juice add an extra boost of vitamin C to support immune function, iron absorption, and hormone production. This blend is a delicious and functional way to stay hydrated while nourishing your body during preconception and pregnancy.

Recipe by: Raegen Barger, RDN, LD, IFNCP

Serves: 5-7
Prep time: 15 minutes + 45 minutes to chill

Ingredients:

• 24 ounces of coconut water

• 3 cups watermelon juice or pregnancy-safe herbal fruit tea (strawberry fruit tea, lemon or ginger tea), prepared and chilled

• ½ cup orange juice or grapefruit juice (juice from ~1-2 oranges)

• ½ cup lemon juice (juice of ~2 lemons)

• ¾ tsp sea salt

• 1-2 Tbsp honey (optional)

Instructions:

1. Combine 24 ounces of coconut water, 3 cups of watermelon juice or tea, ½ cup of orange or grapefruit juice and ½ cup of lemon juice, ¾ tsp of sea salt in a pitcher. Stir in honey if using.

2. Allow to chill in the refrigerator before serving over ice. Garnish with sliced orange,  grapefruit, or mint if you’re feeling fancy. 
   

Sunshine Squeeze Electrolytes (Photo: Raegen Barger, RDN, LD, IFNCP)

5. Ginger + Blood Orange Mocktail  

This vibrant drink is packed with vitamin C from blood orange and lime, which helps boost immune health and supports collagen production for both mom and baby. The ginger beer adds a gentle digestive aid, while fresh thyme offers antioxidants and a touch of herbal goodness. A hydrating, flavorful treat that nourishes and refreshes!

Recipe by: Georgie Jackson, MS, RDN

Serves: 1

Prep time: 5 minutes

Ingredients:

• 4 oz. unsweetened ginger beer/ ginger ale/ seltzer

• 2 oz. blood orange juice freshly squeezed

• ½ oz. freshly squeezed lime juice

• Ice for serving

• Fresh thyme or mint for garnish

• Blood orange rounds for garnish

Instructions: 

1. Combine blood orange juice, lime juice, and ginger beer in a glass. Use a straw, spoon or cocktail stirrer to gently combine.

2. Add ice. 

3. Top off the drink with ginger beer and give it a very gentle stir to blend. Add your favorite garnishes, like blood orange slices and fresh thyme, and enjoy!

Ginger & Blood Orange Mocktail (Photo: Georgie Jackson, MS, RDN)

Related: What to know about the Mediterranean Diet for fertility—aka the fertility-boosting diet

A note from WeNatal: How snacks can support your fertility

At WeNatal, we recognize while main meals are essential, your snacks and beverages play a powerful supporting role in helping to stabilize blood sugar, reduce inflammation, and deliver critical nutrients between meals.

That’s why we’ve compiled a selection of simple, nutrient-rich snack and drink recipes designed to nourish your body and fuel your fertility journey. Whether you’re just beginning to lay a healthy foundation, actively trying to conceive (TTC), already expecting, or recovering postpartum, these options are here to keep you energized, balanced, and supported throughout the day.

WeNatal for Her and WeNatal for Him are expertly formulated to complement your diet by filling in key nutritional gaps and supporting reproductive health at every stage. We’re here to support you with real food, targeted supplements, and a caring community, to make nourishing your body easier, more enjoyable, and aligned with your goals. 

Related: Let’s talk lunch—and why it matters for your fertility, pregnancy, and beyond