One of the most common questions we hear from our WeNatal community, especially during our nutrition calls (a free benefit for WeNatal monthly subscribers!), is: “What should I be eating throughout the week to support my fertility and pregnancy?”
Figuring out what to eat for fertility can feel overwhelming when you’re trying to nourish your body (and future baby) in the best way possible. That’s why our WeNatal nutritionists have compiled a simple, delicious weekly meal plan designed just for you.
Here’s a sneak peek of what’s inside your weekly fertility meal plan:
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Breakfasts like Breakfast Egg Muffins and Low-Glycemic Pumpkin Pancakes
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Lunches such as Salmon Lettuce Cups and Protein-Packed Tabbouleh Salad
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Energizing snacks and mocktails to keep you satisfied and hydrated
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Dinners featuring hearty, nourishing meals like White Bean Chicken Stew and Herb-Infused Roasted Salmon
We can’t wait for you to dig in, nourish your body, and feel supported every step of the way!
What are some quick and easy breakfast options to fuel my fertility?
A nourishing breakfast sets the tone for balanced blood sugar, steady energy, and optimal hormone support, all critical for fertility and a healthy pregnancy. That’s why these breakfast recipes deliver a powerful combination of protein, healthy fats, fiber, and key micronutrients like choline, omega-3s, and antioxidants.
From our Breakfast Egg Muffins packed with protein and choline (essential for early fetal development) to our Low-Glycemic Pumpkin Pancakes that support stable blood sugar, these meals are designed to fuel your mornings and your fertility journey.
Eating well first thing in the morning is one of the most powerful ways you can nurture your body, and your future little one, from the very start.
Try these simple and nutrient-packed breakfasts our nutritionists recommend:
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Savory Veggie & Egg Scramble Bowl
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Chia Seed Pudding
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Breakfast Egg Muffins
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Low-Glycemic Pumpkin Pancakes
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Berry Blast Smoothie
CLICK HERE TO FIND THESE BREAKFAST RECIPES
Savory Veggie & Egg Scramble Bowl (Photo: Raegen Barger, RDN, LD, IFNCP)
How can I take a nutrient dense lunch on-the-go?
Midday meals are a key opportunity to nourish your body with the building blocks needed for fertility, pregnancy, and overall energy. That’s why our lunch recipes focus on high-quality protein, healthy fats, fiber, and essential nutrients like iron, folate, and omega-3s which are all critical for hormone health, egg quality, and fetal development.
Try Salmon Lettuce Cups, rich in brain-boosting omega-3s, or our fave Grab-and-Go Chicken Bowl, packed with lean protein. Each lunch recipe below is designed to keep you feeling satisfied and energized—without the afternoon crash.
5 simple lunch recipes to boost fertility:
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Salmon Lettuce Cups
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Grab-and-Go Chicken Bowl
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Omega Power Salad
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Mediterranean Chickpea Salad
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Protein-Packed Tabbouleh Salad
CLICK HERE TO FIND THESE LUNCH RECIPES
Salmon lettuce cups (Photo: Georgie Jackson, MS, RDN)
What are optimal snack and beverage options for fertility?
Snacks and hydration are just as important as your main meals when it comes to supporting fertility and a healthy pregnancy. The right choices between meals can help stabilize blood sugar, curb cravings, and deliver an extra boost of essential nutrients, all while keeping you energized and satisfied throughout the day.
We’ve included a variety of options like our Sweet Strawberry Crunch Snack for a refreshing, antioxidant-rich bite, and our Snickers-Inspired Stuffed Dates for a naturally sweet treat packed with fiber and minerals. Hydration is key too, which is why you’ll love our easy Electrolyte Drink Recipe and the Ginger + Blood Orange Mocktail which were both created to support hydration, reduce inflammation, and deliver a boost of pregnancy-safe nutrients. These simple, nourishing options make it easy (and delicious!) to care for your body between meals.
5 snacks or mocktails our nutritionists recommend:
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Sweet Strawberry Crunch Snack
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Watermelon, Cucumber, Avocado salad
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Snickers-Inspired Stuffed Dates
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Sunshine Squeeze Electrolytes
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Ginger + Blood Orange Mocktail
CLICK HERE TO FIND THESE SNACK & BEVERAGE RECIPES
Watermelon, cucumber, avocado salad (Photo: Raegen Barger, RDN, LD, IFNCP)
Fertility-boosting dinner options
Dinner is a powerful opportunity to deeply nourish your body with the key nutrients needed for fertility, pregnancy, and overnight cellular repair. Our dinner recipes focus on balanced plates that combine high-quality protein, healthy fats, colorful vegetables, and fiber to keep blood sugar stable and support optimal hormone and metabolic health.
You'll find comforting, easy-to-prep meals like our White Bean Chicken Stew, packed with protein, fiber, and immune-supporting nutrients, and our Herb-Infused Roasted Salmon with Asparagus and Quinoa Salad, rich in omega-3s and minerals. For lighter nights, try our Easy Veggie Stir Fry loaded with antioxidants, or the viral Cottage Cheese and Beef Bowls with a Mediterranean twist for a satisfying, protein-rich meal.
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Easy Veggie Stir Fry
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Herb-Infused Roasted Salmon with Roasted Asparagus and Quinoa Salad
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White Bean Chicken Stew
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Cottage Cheese and Beef Bowls with a Mediterranean Twist
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Oven-Baked Chicken Milanese with Chicory Caesar Salad
CLICK HERE TO FIND THESE DINNER RECIPES
Cottage Cheese and Beef Bowls with a Mediterranean Twist (Photo: Ayelet Menashe)
A note from WeNatal: What should I eat during the week to boost fertility?
Nourishing your body with the right foods is a key step in supporting hormone health, balanced blood sugar, and overall wellness which are critical for a healthy fertility journey and pregnancy.
We’ve created a simple, delicious weekly meal plan that covers everything from breakfast to dinner and snacks, designed to support your body at every stage. Whether you're starting to lay a healthy foundation, trying to conceive (TTC), or already expecting, these easy-to-prep, nutrient-dense meals are here to take the guesswork out of your week. From hormone-supporting breakfasts to satisfying dinners, you’ll find everything you need to fuel your body with the essential nutrients it craves.
Take comfort that WeNatal for Her and WeNatal for Him are formulated to fill nutrient gaps and ensure you're getting the right vitamins and minerals for fertility and overall health. These supplements are designed to work alongside your diet, providing targeted nutrients to support reproductive health, balance, and vitality.
As always, we’re here as a community to support you every step of the way and to make nourishing your body easier and more delicious than ever.
