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

We get it: Midday meals often fall victim to busy schedules and quick fixes. But lunch plays a vital role in stabilizing blood sugar, fueling your energy, and supporting hormone health which is essential for fertility, a healthy pregnancy, and postpartum recovery.

That’s why our WeNatal nutrition experts and go-to recipe collaborators have created a lineup of simple, satisfying, nutrient-dense lunch recipes. Each one is crafted to help you feel your best while delivering key nutrients like protein, healthy fats, fiber, and essential vitamins and minerals.

Whether you're actively trying to conceive, currently expecting, or navigating postpartum life, these easy-to-prep lunches are here to nourish you.

How can I take a nutrient dense lunch on-the-go?

Lunch isn’t just another meal; it’s your midday reset, a chance to refuel with purpose and provide your body with the nutrients it needs to thrive during every phase of your fertility journey and beyond. A well-balanced lunch can help stabilize blood sugar, prevent energy dips, and supply the key nutrients that support hormone health, egg quality, and fetal development.

Our lunch lineup is intentionally crafted to deliver that powerful combo of protein, healthy fats, fiber, and fertility-supportive nutrients like folate, iron, and omega-3s. Think vibrant Salmon Lettuce Cups for a dose of anti-inflammatory fats, or the protein-packed Grab-and-Go Chicken Bowl to keep you energized through your afternoon.

Craving something plant-based? Dig into the Mediterranean Chickpea Salad or Protein-Packed Tabbouleh, which are both full of fiber, antioxidants, and hormone-loving phytonutrients. And don’t miss the Omega Power Salad, a delicious way to get your fill of essential fats and micronutrients in one satisfying bowl.

These meals aren’t just good for you! They’re easy to prep, full of flavor, and made to fit seamlessly into your day, no matter how full your plate may be.

Your fertility-friendly lunch recipes include: 

• Salmon Lettuce Cups

• Grab-and-Go Chicken Bowl 

• Omega Power Salad  

• Mediterranean Chickpea Salad 

• Protein-Packed Tabbouleh Salad

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

A week of fertility-boosting lunch recipes

1. Salmon Lettuce Cups

This easy-to-throw-together lunch is packed with fertility and pregnancy supporting nutrients. Omega-3 fatty acids support egg quality, hormone health, and baby’s brain/eye development. High-quality protein is essential for cell growth and fetal development. Vitamin D & B12 are crucial for fertility and reducing the risk of pregnancy complications. Probiotics support gut health, which plays a role in hormone health and nutrient absorption.

Recipe by: Raegen Barger, RDN, LD, IFNCP

Serves: 1
Prep time: 10-15 minutes

Ingredients:

• 1 can wild-caught salmon

• 1 tsp Dijon mustard

• 1 tsp apple cider vinegar

• 1 Tbsp avocado mayo

• 2-4 butter lettuce leaves

• 1-2 radish, halved and thinly sliced

• 2 baby carrots, halved and thinly sliced

• 2 Tbsp sauerkraut

• 1 Tbsp fresh cilantro, chopped

• 1 lime wedge

Instructions:

1. In a small bowl, combine canned wild salmon with mustard, apple cider vinegar, and avocado mayo.

2. Wash and dry produce.

3. On a plate, lay 2-4 butter lettuce leaves, depending on size.

4. Top butter lettuce with salmon mixture.

5. Layer sauerkraut, radish, and carrots on top of salmon mixture.

6. Top with fresh cilantro and squeeze on juice of one lime wedge.

Salmon Lettuce Cups (Photo: Georgie Jackson, MS, RDN)

2. Grab-and-Go Chicken Bowl  

This easy, on-the-go, fertility-supporting salad is packed with nutrient-dense ingredients that promote reproductive health. Mixed greens, cucumbers, and radishes provide antioxidants and folate, essential for egg quality and early pregnancy. Rotisserie chicken offers lean protein to support hormone production and cell growth. Hemp seeds and macadamia nuts supply healthy fats, including omega-3s, which help regulate ovulation and reduce inflammation. Extra virgin olive oil adds monounsaturated fats for hormone health, while lemon juice enhances iron absorption. 

Recipe by: Raegen Barger, RDN, LD, IFNCP

Serves: 1
Prep time: 5-10 minutes

Ingredients:

• 2-3 cups mixed greens

• ½ cup english cucumber, diced

• ¼ cup radishes, diced

• 3-4 ounces rotisserie chicken, shredded or diced

• 1 tsp hemp seeds

• 1 Tbsp macadamia nuts

• ¼ lemon, juiced

• 1 Tbsp extra virgin olive oil

• Salt and pepper to taste

Instructions:

1. In a large jar, mix 1 Tbsp extra virgin olive oil with lemon juice and salt and pepper to taste. 

2. Top dressing with rotisserie chicken.

3. Layer cucumbers, radishes, macadamia nuts, hemp seeds on top of chicken.

4. Top vegetables with mixed greens. 

5. Cap with lid and refrigerate, then stir to combine when ready to eat. 

Grab-N-Go Chicken Bowl (Photo: Raegen Barger, RDN, LD, IFNCP)

3. Omega Power Salad  

Wild-caught skipjack tuna or salmon provide high-quality protein and omega-3 fatty acids, essential for hormone health and fetal development. Hemp seeds offer additional omega-3s and plant-based protein to support egg quality. Apples provide fiber and antioxidants to reduce inflammation and stabilize blood sugar, while mixed greens supply folate, crucial for early pregnancy. Paired with gluten-free crackers for added fiber, this meal nourishes fertility and supports a healthy pregnancy.

Recipe by: Raegen Barger, RDN, LD, IFNCP

Serves: 1
Prep time: 10-15 minutes

Ingredients:

• 2-3 cups mixed greens

• 3-5 oz canned wild caught skipjack tuna or wild caught salmon

• 1 tsp hemp seeds

• ½ apple, diced

• ¼ lemon, juiced

• 1 Tbsp extra virgin olive oil

• Salt and pepper to taste

• Handful of gluten free crackers

Instructions:

1. In a large jar, mix 1 Tbsp extra virgin olive oil with lemon juice and salt and pepper to taste. 

2. Top dressing with skipjack tuna or salmon.

3. Layer diced apple and hemp seeds on top of tuna/salmon.

4. Top with mixed greens. 

5. Cap with lid and refrigerate, then stir to combine when ready to eat. 

Omega Power Salad (Photo: Raegen Barger, RDN, LD, IFNCP)

4. Mediterranean Chickpea Salad 

This Greek-inspired salad provides a rich blend of protein from chickpeas and feta cheese, essential for hormone regulation and fetal growth. The healthy fats from olive oil, olives, and feta contribute to optimal reproductive health, while the fiber and antioxidants from vegetables like cucumbers, bell peppers, and tomatoes promote digestive health and reduce inflammation. Additionally, the salad offers important vitamins and minerals like folate, iron, and vitamin C, supporting overall maternal and fetal well-being.

Raegen Barger, RDN, LD, IFNCP

Serves: 2-3

Prep time: 10 minutes

Ingredients

• 1 clove garlic, minced

• 1.5 Tbsp extra virgin olive oil

• ½ Tbsp red wine vinegar

• ½ tsp oregano

• ¼ tsp salt

• ⅛ tsp black pepper

• ½ english cucumber, chopped

• 1 red bell pepper, chopped

• ½ pint cherry tomatoes, halved

• ½ small red onion, thinly sliced

• ¼ cup kalamata olives

• 1 can chickpeas, rinsed and drained (~1.5 cups)

• ½ cup feta cheese, cubed

Instructions

1. Prepare the dressing: In a small bowl, whisk together the minced garlic, olive oil, red wine vinegar, oregano, salt, and black pepper.

2. Assemble the salad: In a large bowl, combine the cucumber, red bell pepper, cherry tomatoes, red onion, kalamata olives, and chickpeas. Pour the dressing over the salad and toss to combine.

3. Top with cubed feta cheese.

4. Divide the salad and enjoy!

Mediterranean Chickpea Salad (Photo: Raegen Barger, RDN, LD, IFNCP)

5. Protein-Packed Tabbouleh Salad

This protein-rich tabbouleh salad supports fertility and a healthy pregnancy by combining nutrient-dense, plant-based ingredients that nourish hormone health, egg health, and fetal development. Lentils and quinoa provide 22-25g of plant protein, iron, and folate—key for ovulation and early pregnancy. Fresh herbs like parsley and mint support natural detoxification, while cucumbers and tomatoes offer hydration and antioxidants. The healthy fats from olive oil and optional hemp seeds help stabilize blood sugar and support hormone production. This vibrant dish is both nourishing and fertility-friendly.

Recipe by: Raegen Barger, RDN, LD, IFNCP

Serves: 2
Prep time: 15-20

Ingredients:

• 1 cup cooked quinoa 

• 1 cup cooked green lentils 

• ½ cup chopped flat-leaf parsley

• ½ cup chopped mint

• 1 cup diced cucumber

• 1 cup diced tomatoes (or cherry tomatoes, halved)

• 2 chopped scallions

• Juice of 1 lemon

• 2 Tbsp extra virgin olive oil

• Salt & pepper to taste

• Optional: 1 Tbsp hemp seeds per serving (adds ~3g protein)

Instructions:

1. Cook quinoa and lentils ahead of time and let them cool.

2. In a large bowl, combine quinoa, lentils, parsley, mint, cucumber, tomatoes, and scallions.

3. Whisk lemon juice and olive oil, then pour over salad.

4. Toss to combine. Season with salt and pepper to taste.

5. Top with hemp seeds if using, and serve chilled or at room temperature.

Protein-Packed Tabbouleh Salad (Photo: Raegen Barger, RDN, LD, IFNCP)

Related: Why a healthy diet is not enough for fertility and pregnancy

A note from WeNatal: Why lunch matters for your fertility and beyond

While every meal counts, lunch is a powerful opportunity to nourish your body at a critical point in the day where balanced blood sugar, sustained energy, and hormone support can matter most.

We've created this lineup of nourishing, easy-to-prep lunch recipes to take the guesswork out of midday meals. Whether you’re laying a strong foundation for fertility, actively trying to conceive (TTC), navigating pregnancy, or recovering postpartum, these meals are designed to deliver the nutrients your body needs. 

WeNatal for Her and WeNatal for Him are designed to complement a nutrient-dense diet, helping fill in any nutritional gaps and support your reproductive health at every stage. We’re here to support you as you nourish your body and prepare for the journey ahead. One nutrient-packed lunch at a time.

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