Are you trying to conceive but unsure about the foods you should or shouldn’t be eating? Keeping track of the types of food you eat can play a role in your fertility and your overall health and wellbeing.
How food can impact fertility
Picking the right foods, providing your body with essential nutrients, and adopting clean eating habits can significantly enhance your overall wellbeing. These factors influence your fertility because eating healthily can lower your stress levels and improve your reproductive regulation, which greatly influences your fertility. It’s important to ensure your fertility diet maintains a healthy balance of critical nutrients.
What to include in your fertility meal plan
Optimising your diet while you’re trying to get pregnant is an important step. Consulting with your fertility team can help you understand the types of foods to prioritise. These are some of the best foods to eat when trying to conceive – our doctors’ must-have ingredients for a high fertility diet:
Leafy greens
Leafy greens help to strengthen your bones, create healthy muscles, and assist with nerve function and oxygen transport. Spinach, kale, and swiss chard are rich in fibre and also folate, which is essential for preventing birth defects and promoting overall reproductive health. It can be as easy as adding a handful of spinach into your egg scramble or smoothie!
Healthy fats
Nuts and seeds do wonders for your health! Almonds, walnuts, flaxseeds, and chia seeds provide essential fatty acids and protein, promoting hormonal balance and supporting reproductive functions. Omega-3 fatty acids can also be found in olive oil, avocado, and seafood like salmon and sardines. These fats are crucial for reducing inflammation, encouraging blood flow to your reproductive organs, and protecting egg and sperm quality.
Fruits, especially berries
Blueberries, strawberries, and raspberries are high in fibre, vitamin C, and antioxidants, which help protect your eggs from damage and support overall fertility health. They also help prevent heart disease, high blood pressure, and lower the risk of Type 2 diabetes. Berries can be easily added into a yoghurt bowl for breakfast or as a snack on the side.
Lean proteins
Lean protein contains a lower amount of saturated fat and cholesterol. Including lean protein in your diet when trying to conceive is essential for creating and repairing all body tissues. Chicken, turkey, tofu, and lean cuts of beef are excellent sources of protein and iron, which are vital for ovulation and maintaining energy levels.
Wholegrains
To help prevent spikes and crashes in your blood sugar, eating brown rice, oatmeal, quinoa, and whole wheat bread or cereals provides complex carbohydrates that help regulate blood sugar levels and maintain a healthy weight. If you’re trying to conceive, the extra fibre found in these foods naturally contains B vitamins, which are crucial for the development of a baby’s body.
Dairy products
Full-fat yoghurt, cheese, and milk can support fertility by providing calcium and vitamin D, which are important for reproductive health. Research suggests that women who eat full-fat dairy, over skim or reduced-fat, are more likely to get pregnant potentially due to the positive effects of these fats on ovulation.
Legumes
Lentils, beans, and chickpeas are great sources of protein, fibre, and iron, all of which are important for fertility and keep you feeling fuller for longer. They contain antioxidants and minerals such as folate and magnesium, great for a baby’s health.
Fertility meal prep ideas
Meal prepping is one of the smartest things you can do when you’re trying to conceive. Good preconception recipes don’t need to be complicated — having fertility-friendly food ready to go simply removes the temptation to reach for processed or convenience foods, and ensures you’re consistently hitting your nutritional targets. Here are some practical ways to set yourself up for the week:
- Batch cook wholegrains: Cook a large pot of quinoa or brown rice at the start of the week. Use it as a base for lunches and dinners throughout the week.
- Portion out snacks: Pre-portion nuts, seeds, and berries into small containers so you always have a fertility-boosting snack on hand.
- Prep protein in advance: Grill or bake a batch of chicken, salmon, or tofu at the start of the week. These can be added to salads, grain bowls, or wraps quickly and easily.
- Make overnight oats: Prepare several jars of overnight oats with flaxseeds, chia seeds, and berries for an easy grab-and-go breakfast packed with fibre and antioxidants.
Fertility breakfast ideas
Starting the day with a nutrient-dense meal sets the tone for your fertility diet. A good breakfast helps stabilise blood sugar, provides lasting energy, and delivers key nutrients like folate, iron, and omega-3s early in the day. Here are some easy fertility breakfast ideas:
- Soft scramble and roasted sweet potato plate: Sweet potatoes, avocados and eggs — a perfect balance of complex carbs, healthy fats, and protein.
- Flaxseed pudding: Rich in omega-3 fatty acids and fibre, this make-ahead pudding works as a preconception breakfast or snack.
- Berry and yoghurt bowl: Full-fat yoghurt topped with blueberries, strawberries, and a handful of walnuts — antioxidants, calcium, and healthy fats in one bowl.
- Spinach and egg scramble: A handful of spinach stirred through scrambled eggs is one of the quickest ways to start the day with folate and lean protein.
Fertility lunch ideas
Lunchtime is a great opportunity to pack in fertility-supporting nutrients without much effort. These fertility lunch ideas are simple, satisfying, and loaded with the vitamins and minerals your body needs:
- Spinach and lentil soup: A warming, iron- and folate-rich soup that’s easy to batch cook and reheat.
- Avocado and salmon wholegrain wrap: Combines healthy fats, lean protein, and complex carbs for a balanced midday meal.
- Chickpea and roasted vegetable grain bowl: Top a bed of quinoa or farro with roasted capsicum, zucchini, and chickpeas drizzled with tahini dressing.
- Cucumber and tomato salad with feta: Light, refreshing, and full of fibre and calcium. Ready in under five minutes.
Fertility boosting dinner ideas
Dinner is the perfect time to enjoy a nourishing, fertility-boosting meal that supports your hormonal balance and overall reproductive health. These fertility boosting dinner ideas are filling, flavourful, and easy to prepare:
- Walnut-rosemary crusted salmon: Protein-packed and rich in omega-3 fatty acids, this dish supports egg quality and reduces inflammation.
- Feta and roasted red pepper stuffed chicken: High in calcium and lean protein, a great choice for supporting ovulation.
- Garlic tofu with soy and sesame: A plant-based dinner packed with lean protein that helps reduce unhealthy fat intake.
- Polenta with roasted vegetables: Loaded with fibre, iron, and folate — a hearty and filling fertility-friendly dinner.
What foods to avoid while trying to conceive
Unfortunately, there are a number of foods that can have a negative impact on your health and fertility. These are the foods you should try and avoid in your fertility diet plan.
- Trans Fats: Found in processed and fried foods, including most takeaway meals, as well as desserts like biscuits and cakes. While it is important to still enjoy what you eat, these should ideally be limited to promote a healthy pregnancy.
- Refined Carbohydrates and Sugar: White bread, pasta and sugary snacks can cause blood sugar spikes and prompt weight gain, which can disrupt fertility. It’s also healthy to avoid aspartame and other artificial sweeteners, which may interfere with hormone balance.
- Processed Meats: While lean meats are beneficial, processed meats and excessive amounts of red meat can negatively impact fertility. Avoid sausages, bacon and high-mercury fish, which contain additives and preservatives, and may harm foetal development.
- Excessive Caffeine and Alcohol: High caffeine consumption has been linked to decreased fertility and wellbeing. Additionally, it’s best to cut out alcohol when you decide to start trying, as it can affect your hormones and may have a negative impact on your baby if you are pregnant without realising.
Is it safe to eat white bread during pregnancy?
White bread is not strictly off-limits during pregnancy, but it’s worth being mindful of how much you consume. Because white bread is made from refined flour, it has a higher glycaemic index than wholegrain alternatives, meaning it can cause quicker spikes in blood sugar levels.
During pregnancy, stable blood sugar is important for both your energy and your baby’s development. Where possible, opt for wholegrain or wholemeal bread instead – these retain more fibre, B vitamins, and minerals that support a healthy pregnancy. If you do enjoy white bread occasionally, pairing it with protein, healthy fats, or vegetables can help slow sugar absorption and keep you feeling fuller for longer.
Can a pregnant woman eat Golden Morn?
Golden Morn is a popular maize-based cereal that is widely consumed across West Africa. It is generally considered safe to eat during pregnancy when consumed as part of a balanced diet. It is a source of carbohydrates and provides some energy, and many varieties are fortified with vitamins and minerals such as iron and B vitamins, which are beneficial during pregnancy.
However, it is relatively low in protein and healthy fats on its own, so it’s a good idea to pair it with a source of protein such as milk, eggs, or legumes to make a more nutritionally complete meal. As always, if you have specific concerns about your diet during pregnancy, speak with your doctor or a registered dietitian for personalised guidance.
IVF recipes and meals: what to eat during your cycle
If you’re going through IVF, nutrition can play a meaningful supporting role at every stage of your cycle. While IVF recipes don’t differ wildly from a general fertility diet, the same principles of whole foods, lean proteins, healthy fats, and plenty of vegetables apply – each phase of treatment brings its own nutritional priorities. What you eat during stimulation, after retrieval, and around transfer can all help create the best possible environment for egg development and implantation. Here’s a phase-by-phase guide to IVF meals and what to focus on.
During stimulation: support follicle development
During the stimulation phase, your ovaries are working hard to develop multiple follicles. Prioritise anti-inflammatory foods, high-quality protein, and nutrients that support egg quality, particularly CoQ10-rich foods, omega-3s, and antioxidants.
- Walnut-rosemary crusted salmon: Rich in omega-3 fatty acids and protein, this is one of the best IVF recipes for the stimulation phase. Serve with a side of steamed greens for added folate.
- Berry and spinach smoothie: Blend blueberries, spinach, flaxseeds, and full-fat yoghurt for a quick antioxidant hit that supports egg health.
- Slow-cooker quinoa salad with arugula and feta: A nourishing combination of wholegrains, leafy greens, and calcium that’s easy to batch cook during a busy treatment week.
After egg retrieval: focus on recovery
After retrieval, your body needs to recover. Bloating is common during this phase, so focus on protein-rich, easy-to-digest meals that support tissue repair and reduce inflammation. Avoid heavily processed or salty foods that may worsen bloating.
- Garlic tofu with soy and sesame: A gentle, plant-based IVF meal that’s high in protein and easy on the digestive system after retrieval.
- Lentil and spinach soup: Warm, comforting, and packed with iron and folate. Simple to prepare in advance so you have nourishing food ready without effort post-procedure.
- Soft scramble and roasted sweet potato plate: A soft, easily digestible meal combining quality protein from eggs with slow-release energy from sweet potato.
Around embryo transfer: Mediterranean-style eating
In the days around embryo transfer, a Mediterranean-style approach is widely recommended by fertility specialists. This means plenty of vegetables, wholegrains, olive oil, legumes, and lean protein — all working together to support a receptive uterine lining and reduce systemic inflammation.
- Chickpea and roasted vegetable grain bowl: Quinoa or farro with roasted capsicum, zucchini, and chickpeas dressed with olive oil and lemon — a textbook Mediterranean IVF recipe that ticks every box.
- Feta and roasted red pepper stuffed chicken: Lean protein with calcium-rich cheese and antioxidant-packed peppers. A satisfying, well-rounded transfer-week dinner.
- Flaxseed pudding with berries: A simple, make-ahead breakfast or snack with omega-3s and antioxidants to round out your IVF meal plan.
Always consult your fertility team for nutritional guidance tailored to your specific protocol and health needs. These IVF recipes are intended to complement your treatment, not replace personalised medical advice.
Lifestyle tips for increasing fertility
As you go through the process of trying to conceive or waiting to become pregnant, it’s important to maintain a balanced lifestyle and ensure you are in good health to support the creation of a newborn baby.
- Have everything in moderation. As you are prepping meals and adding in daily movement, it’s important to keep it all in moderation. It’s not recommended to start doing high-intensity workouts or to completely limit your body to specific food groups. Instead, find a happy medium with your fertility nutrition that makes you feel great and keeps you healthy.
- Stay hydrated: Drink plenty of water to support overall health and ensure that your body is functioning optimally. Females need about 8 cups (2 litres) of fluids a day.
- Maintain a healthy weight: Being underweight or overweight can affect hormone levels and ovulation. Try to aim for a balanced diet and regular exercise which will lead to a healthy weight.
- Take prenatal vitamins: Consider taking a prenatal vitamin that includes folic acid, iron, and other essential nutrients to support reproductive health. It’s recommended to start taking folic acid 3 months before becoming pregnant to make sure your body has healthy red blood cells.
Fertility diet recipes
With a good understanding of how to eat a balanced diet and maintain a good lifestyle, you are now ready to make a change and start living healthier. If you’re looking for fertility friendly recipes, here are ten of our favourites!
- Slow-Cooker Quinoa Salad with Arugula & Feta: A tasty balance of legumes, whole grains and fibre.
- Ful Mudammas: Hearty, creamy, and full of flavour.
- Easy Chilli Chicken: Lean meat, fresh veggies and deliciousness.
- Walnut-Rosemary Crusted Salmon: Protein-packed and low in saturated fat.
- Polenta with Roasted Vegetables: Fibre, iron and folate packed into this filling dish.
- Soft Scramble and Roasted Sweet Potato Plate: Sweet potatoes, avocados and eggs — a perfect balance!
- Cucumber and Tomato Salad: Fibre and healthy fats, all in under 5 minutes!
- Feta & Roasted Red Pepper Stuffed Chicken Breast: Filled with calcium from cheese and protein from the chicken.
- Garlic Tofu with Soy & Sesame: Plant-based lean protein to reduce unhealthy fats.
- Flaxseed Pudding: The perfect breakfast, snack or dessert.
Overall, the best fertility diet is the one you can comfortably stick to, while still prioritising the right nutritional elements. Have a chat to a doctor or fertility specialist for more fertility diet meal plan ideas and tips to give yourself the best chance of a healthy pregnancy.
