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

Dinner isn’t just a time to wind down, it’s one of the most important meals for resetting your system, replenishing key nutrients, and preparing your body for overnight repair. And when you’re trying to conceive (TTC), expecting, or in the postpartum chapter, what you eat in the evening can have a meaningful impact on your hormone health, blood sugar regulation, and overall metabolic health.

That’s why we the WeNatal nutrition team curated a delicious lineup of dinner recipes that are easy to prep, deeply nourishing, and designed to meet your body’s unique needs, no matter where you are on your fertility or pregnancy path.

Nourishing dinners made for fertility, pregnancy, and beyond

Dinner is your daily reset and a chance to slow down to give your body the protein, fiber, healthy fats, and key micronutrients it needs to wind down, restore, and rebuild. The right evening meal helps stabilize blood sugar, promotes better sleep, and supports the natural hormonal rhythms that are essential for conception, pregnancy, and postpartum healing.

Our fertility-focused dinner recipes are packed with flavor, color, and function. Whether you’re craving cozy and comforting or light and refreshing, each meal is designed to help you feel satisfied, energized, and supported.

A week of fertility-boosting dinner recipes

Here’s what’s on the menu:

• Easy Veggie Stir Fry – Loaded with colorful vegetables and plant-forward goodness, this dish is perfect for lighter nights that still call for satisfaction.

• Herb-Infused Roasted Salmon with Asparagus and Quinoa Salad – A nutrient-dense powerhouse of omega-3s, antioxidants, and whole grains.

• White Bean Chicken Stew – A comforting one-pot meal full of fiber, immune-supporting herbs, and lean protein.

• Oven-Baked Chicken Milanese with Chicory Caesar Salad – A wholesome take on comfort food that’s crisp, satisfying, and packed with nourishing ingredients.

• Cottage Cheese and Beef Bowls with a Mediterranean Twist – A unique combo that delivers a big protein punch with creamy texture and bold flavor.
  
  

Each recipe is simple to prepare, easy to love, and crafted with the science of fertility nutrition in mind  so you can enjoy your evenings while giving your body exactly what it needs to thrive.

Related: How to control fasting blood sugar during pregnancy: Expert tips

1. Easy Veggie Stir-Fry 

This veggie stir-fry is packed with nutrient-dense vegetables like broccoli, mushrooms, and bell peppers, all rich in vitamins and antioxidants that support healthy hormones and fetal development. The addition of almond butter and a drizzle of sesame oil provides healthy fats for brain and cell growth, while the optional protein adds a satisfying boost to keep energy levels stable. A customizable, delicious, and nourishing meal!

Recipe by: Georgie Jackson, MS, RDN

Serves:  2
Prep time: 20-25 minutes

Stir-Fry Ingredients:

• 2 servings of noodles of your choice (flat rice noodles; pad thai noodles; vermicelli, etc.)

• 1.5 cups mushrooms of your choice, thinly sliced 

• 1 clove garlic, minced 

• 1-2 cups broccoli, cut into florets

• 1 red bell pepper, sliced

• Optional other veggies to add: corn, snow peas, chopped zucchini 

• Salt and pepper to season

• Optional protein add-ins: 1 cups chicken, shrimp, or tofu

Sauce Ingredients:

• ½ cup almond milk (or non-dairy milk of your choice)

• 3 Tbsp almond butter

• 1 tsp maple syrup or honey 

• 2 Tbsp low-sodium soy sauce

• 1 Tbsp of sesame oil

• 1 Tbsp olive oil

• Pinch of chili flakes (optional)

Instructions:

1. Cook noodles according to package directions. Drain, rinse under cold water and set aside once cooked. 

2. Place a pan over medium heat and add a drizzle of oil (sesame or olive oil). Add the protein of your choice, saute until cooked through. Set aside. 

3. To the same pan, add another drizzle of oil, along with the mushrooms and a pinch of salt. Cook for ~5 minutes. 

4. Add the garlic and remaining veggies of your choice. Cook for another 5-8 minutes, under tender. 

5. In a bowl, whisk together the sauce ingredients. 

6. Once the veggies are cooked, add the noodles, protein and sauce to the pan. Toss to make sure everything is evenly coated and warmed through. Finish with freshly ground pepper or chili flakes. Serve and enjoy!

2. Herb-Infused Roasted Salmon 

This vibrant meal is a powerhouse of nutrients, with wild-caught salmon providing omega-3s for brain and fetal development, while the quinoa salad offers fiber and antioxidants to support digestion and immune health. Fresh herbs, lemon, and avocado bring anti-inflammatory benefits, and the asparagus delivers key vitamins for hormone health. 

Recipe by: Morgan Goodstadt, MS, RD, CDN, LDN, IFNCP

Serves: 2
Prep time: 20-25 minutes 

Ingredients:

• 2 6-oz boneless fillets of wild salmon

• 2 Tbsp fresh cilantro, chopped

• 2 Tbsp fresh parsley, chopped

• 2 Tbsp fresh green onion, chopped

• Juice of half a lemon

• 1/2 Tbsp extra virgin olive oil

• 1 clove garlic, finely chopped

• 1/2 teaspoon red pepper flakes, optional

• Salt and pepper to taste

Roasted Asparagus: 

• 16 spears of asparagus

• Drizzle of olive oil 

• Salt and pepper

Quinoa Salad: 

• 1 cup cooked quinoa

• ¼ cup raw walnuts 

• Juice of ½ lemon 

• 1 avocado, sliced 

• Handful of fresh basil, roughly chopped

• 4 cups fresh arugula 

Instructions:

1. Preheat the oven to 375°F.

2. Place salmon on a parchment-lined baking sheet and pat dry.

3. In a bowl, combine cilantro, parsley, green onion, lemon juice, olive oil, garlic, red pepper flakes, salt, and pepper.

4. Pour the herb mixture over the salmon fillets. 

5. Roast in the oven for 5-7 minutes, then add asparagus spears to the tray. Add a drizzle of olive oil, squeeze of lemon juice, salt and pepper. Place the tray back into the oven for another 10-12 minutes. 

6. While the asparagus and salmon are cooking, add all the salad ingredients into a bowl and combine, then serve and enjoy!
   

3. White Bean Chicken Stew 

This comforting soup is packed with protein from chicken and beans, essential for muscle growth. The addition of kale provides iron and folate, while the bone broth supports gut health and immune function. Fresh lime, cilantro, and the creamy texture of cream cheese make it a flavorful, nourishing dish that’s both satisfying and full of nutrients.

Recipe by: Georgie Jackson, MS, RDN

Serves: 6-8

Prep time: 40 minutes

Ingredients: 

• 1 small yellow onion, diced

• 1 Tbsp olive oil

• 2 cloves garlic, finely minced

• 2 (14.5 oz) cans organic chicken bone broth 

• 1 green chili

• 1 1/2 tsp cumin

• 1/2 tsp dried oregano

• Salt and freshly ground black pepper, to taste

• 1 (8 oz) light cream cheese, cut into small cubes

• 1 1/4 cup baby carrots, roughly chopped

• 1 (15 oz) can cannellini beans

• 2 1/2 cups shredded cooked rotisserie or left-over cooked chicken

• 4 cups chopped kale (stems removed) 

• 1 Tbsp fresh lime juice

• 2 Tbsp chopped fresh cilantro, plus more for serving
  
  

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Add onion and saute for a few minutes. Add garlic and saute 30 seconds longer.

2. Add bone broth, green chilies, cumin, paprika, oregano, coriander, cayenne pepper and season with salt and pepper to taste. Bring mixture just to a boil then reduce heat to medium-low and simmer for 15 minutes.

3. Drain and rinse beans. 

4. Add cream cheese to soup along with carrots, beans and stir well. Simmer for 5-10 minutes.

5. Stir in chicken, lime juice, and cilantro. 

6. Just before serving, add kale and allow to wilt slightly. 

7. Serve with parmesan cheese, and more cilantro if desired. 

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

4. Oven-Baked Chicken Milanese with Chicory Caesar Salad

This Chicken Milanese with chicory salad is a nutrient-dense, fertility- and pregnancy-supportive meal that combines high-quality protein, healthy fats, and fiber-rich greens to nourish hormone health, fetal development, and overall well-being. Lean chicken and egg yolk provide essential amino acids and choline, while avocado oil, hemp seeds, and anchovies deliver anti-inflammatory omega-3s crucial for brain and hormone function. The blend of romaine, radicchio, endive, and Treviso radicchio adds folate, antioxidants, and gut-loving bitters, all supporting detoxification and immune health. With its balanced macros, this dish helps stabilize blood sugar and reduce inflammation—two key pillars for a healthy fertility and pregnancy journey.

Recipe by: Ayelet Menashe

Serves: 2-3
Prep time: 25 minutes

Ingredients:

Chicken Milanese:

• 2 boneless, skinless chicken breasts 

• 2 large eggs

• 1 cup gluten-free breadcrumbs

• 1 tsp garlic powder

• 1 tsp oregano 

• ½ tsp chili flakes

• ½ tsp salt

• Zest from 1 lemon (save lemon for dressing)

• ¼ cup grated parmesan cheese

• Avocado oil spray

Chicory Salad:

• 1 romaine heart, roughly chopped

• 1 small radicchio, roughly chopped

• 2 endive, roughly chopped

• 1 treviso radicchio, roughly chopped  

• 2 Tbsp hemp seeds

Dressing:

• 1 large egg yolk

• 1 garlic clove

• 2 oil-packed anchovy filets

• 1 tsp Dijon mustard

• 2 Tbsp fresh lemon juice

• Pinch of black pepper

• ½ tsp salt

• ¼ cup avocado oil

• 2 tablespoons filtered water

Instructions:

1. Preheat the oven to 425°F (220°C).

2. Pound the chicken breasts until ¼ to ½ inch thick.

3. In a bowl, scramble the 2 eggs.

4. In a separate bowl, combine the gluten-free breadcrumbs, garlic powder, oregano, chili flakes, salt, lemon zest, and parmesan.

5. Dredge the chicken cutlets in the breadcrumb mixture, dip into the eggs, then press back into the breadcrumb mixture to coat. Ensure breadcrumbs are firmly pressed onto the chicken.

6. Place chicken on a baking sheet or a wire rack set over a baking sheet and lightly spray chicken with avocado oil.

7. Bake for 16 minutes (8 minutes per side), removing chicken from the oven half way through, turning the cutlets and spraying the other side with more avocado oil.

8. While the cutlets are in the oven, combine all of the dressing ingredients in a blender. 

9. Toss romaine and chicory in dressing, along with the hemp seeds. Pile on top of chicken cutlet and top with more grated parmesan (if desired). Drizzle with additional dressing before serving. 

5. Cottage Cheese and Beef Bowls with a Mediterranean Twist 

This bowl is a nutrient-packed powerhouse! Roasted sweet potatoes provide beta-carotene and fiber for healthy digestion, while ground beef offers high-quality protein and iron essential for fetal development. The pickled onions add a tangy boost of antioxidants, and healthy fats from avocado and cottage cheese support hormone health and cell growth. 

Recipe by: Ayelet Menashe

Serves: 2-3
Prep time: 25 minutes

Ingredients:

Roasted Sweet Potatoes 

• 1 medium sweet potato

• ½ tsp fine sea salt

• ¼ tsp ground black pepper

• 1 Tbsp olive oil 

Sumac-Pickled Onions 

• 1 small red onion

• ½  tsp fine sea salt 

• 1 tsp ground sumac

• ½ lemon 

Mediterranean Ground Beef 

• 1 Tbsp olive oil 

• 1 lb lean ground beef 

• 1 Tbsp shawarma seasoning 

• ½ tsp fine sea salt 

Build the bowl 

• Handful of baby arugula

• 1 small avocado, sliced

• 1 cup cherry tomatoes, halved 

• 2 persian cucumbers, cut lengthwise and sliced into ¼ inch segments

• ¼ cup kalamata olives, thinly sliced 

• 1 cup cottage cheese

• 1 Tbsp honey

• Pinch of chili flakes 

• Optional pinch of Za'atar spice 

Instructions: 

1. Preheat the oven to 425°F (220°C).

2. Peel and cut the sweet potatoes into ½ inch squares.

3. Toss the sweet potato cubes in salt, pepper and olive oil. 

4. Transfer sweet potatoes to a baking sheet and cook for 15 minutes, to avoid burning the shake pan halfway through banking.

5. While the sweet potatoes are in the oven, make the pickled onions by slicing the onions into ⅛ inch slices. Place them into a bowl along with the salt, sumac and juice from ½ lemon, toss and set aside until ready to serve. 

6. Make the Mediterranean ground beef, place a skillet on medium-high heat and add the olive oil, when oil is shimmering add the beef and break apart using a wooden spoon, cook until fully browns. Add the shawarma spice  along with the salt and a splash of water if needed, cook for 2 more minutes and remove from heat. 

7. Prepare all the ingredients in the “build the bowl section”.

8. When ready to serve, add the ground beef into a bowl, add arugula and top with roasted sweet potatoes, add cherry tomatoes, cucumbers, kalamata olives and top with sumac pickled onions, add sliced avocado, cottage cheese, top with honey and sprinkle chili flakes. 

Cottage Cheese and Beef Bowel with Mediterranean Twist (Photo: Ayelet Menashe)

A note from WeNatal: Why dinner matters more than you think

Dinner is a powerful opportunity to refuel, repair, and reset your body as you move through your fertility journey and into parenthood. What you eat in the evening plays a critical role in stabilizing blood sugar, supporting restful sleep, and providing the nutrients your hormones need to stay in sync.

That’s why we’ve created a weekly dinner plan full of easy, nourishing, and flavor-packed recipes designed to take the stress out of evening meals. Whether you’re prepping for conception, navigating pregnancy, or rebuilding postpartum, these dinners are built to deliver exactly what your body needs.

WeNatal for Her and WeNatal for Him are here to complement your plate by filling any nutritional gaps with high-quality, evidence-backed nutrients that support reproductive health and vitality. Together with a well-balanced dinner, they form the foundation of a strong fertility nutrition strategy. Here’s to feeling nourished, satisfied, and supported!

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