7 Fertility Recipes to Boost Your Chances of Conceiving

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Are you trying to grow your family? 

Don’t overlook your diet when it comes to increasing the chances of conceiving a healthy baby and carrying that baby to term. 

Research repeatedly shows us that what you eat profoundly affects your reproductive health (1, 2, 3, 4, 5, 6).

Read on to discover 7 delicious fertility recipes, curated by a registered dietitian, to nourish your body and support your journey to parenthood.

Want to save the full recipes? Click here to get a PDF of them sent straight to your inbox.

Fertility Foods to Include

When crafting this collection of fertility recipes, it was important to incorporate key nutrients and dietary patterns backed by science.

These recipes align with the following nutrition principles: 

The recipes that follow are:

• Primarily plant-based (7))
• Adhere to the Mediterranean Diet (7, 8)
• Anti-inflammatory (1, 7)
• Match fertility outcomes from the Nurses’ Health Study II (9)

They also include specific nutrients that are beneficial for fertility and pregnancy like:

• Monounsaturated and polyunsaturated fats, including omega-3 fatty acids (10, 11, 12)
• Folate (13, 14)
• Iron (4)
• Antioxidants (15, 16)
• Complex carbohydrates with plenty of fiber (5)
• Lean sources of protein – either plant-based or from fish (17)

Want to learn more details about nutrients for fertility? Check out this article: Your Fertility Meal Planner (+ Free Menu & Shopping List)! 

Limit These Foods When Trying to Conceive

According to research in the field of fertility, the following foods should be limited when trying to boost your pregnancy potential:

• Alcohol (18, 19)
• Added sugar (1, 20, 7 )
• Trans fats (7)
• Red meat (1, 9)

Recipes

Walnut Crusted Salmon with Asparagus

2 servings | 20 minutes

Ingredients

• ¼ cup Walnuts (very finely chopped)
• 1 stalk Green Onion (very finely chopped)
• ¼ tsp Sea Salt
• ½ tsp Italian Seasoning
• ½ tsp Lemon Juice
• 1 TBSP Extra Virgin Olive Oil (divided)
• 8 oz Salmon Fillet
• 2 cups Asparagus (trimmed)

Directions

1. Preheat the oven to 350ºF (176ºC) and line a baking sheet with parchment paper.
2. Combine the walnuts, green onion, salt, and Italian seasoning. Add the lemon juice and 1/3 of the oil and stir to mix.
3. Rub another 1/3 of the oil over all sides of the salmon fillets and place the salmon on the prepared baking sheet, skin side down. 
4. Spoon the walnut mixture on the top side of the fillets and gently press it down with the back of the spoon so the walnut mixture stays in place.
5. Toss the asparagus in the remaining oil and season with sea salt to taste.
6. Place the seasoned asparagus in an even layer on the baking sheet with the salmon.
7. Bake for 12 to 15 minutes or until the salmon is cooked through and flakes easily and asparagus is tender. 
8. Divide between plates and enjoy!

Warm Lentil & Sweet Potato Salad

2 servings | 15 minutes

Ingredients

• 1 Sweet Potato (medium, peeled and cut into small cubes)
• ⅔ cup Vegetable Broth (low sodium, divided)
• ½ cup Red Onion (chopped)
• 3 Garlic (cloves, minced)
• ¼ tsp Sea Salt
• 2 cups Baby Spinach
• 2 cups Lentils (cooked, rinsed)
• 2 TBSP Balsamic Vinegar
• ¼ cup Parsley (chopped, optional)

Directions

1. Place sweet potato in a steamer over boiling water, cover, and cook for 8 to 10 minutes or until tender.
2. Meanwhile, add half of the broth to a large pan with the onions and garlic.
3. Cook over medium heat until the onions have softened, about 3 to 5 minutes. Add the salt and stir to combine. Wilt in the spinach.
4. Add the lentils, balsamic vinegar, and the remaining broth. Continue to cook over medium heat for about 5 minutes more until most of the liquid has been absorbed.
5. Remove the pan from the heat and stir in the steamed sweet potato and parsley. Divide into bowls and enjoy!

Mexican Black Bean Wrap

1 serving | 10 minutes

Ingredients

• ¼ cup Unsweetened Coconut Yogurt
• ¾ tsp Taco Seasoning
• 1 ½ TBSPLime Juice
• 1 TBSP Cilantro (fresh, chopped)
• 1 cup Black Beans (cooked and rinsed)
• 1 stalk Green Onion (chopped)
• ¼ cup Cherry Tomatoes (chopped)
• 2 leaves Romaine
• 1 Whole Wheat Pita

Directions

1. In a mixing bowl combine the coconut yogurt, taco seasoning, lime juice, and cilantro. 
2. Add the black beans, green onion, and tomatoes and stir to combine. 
3. Season the mixture with additional lime juice or salt if needed. 
4. Open the pita, add the lettuce, and top with the black bean mixture. Roll the pita tightly to close. Enjoy!

Pesto, Barley, & Tofu Bowl

2 servings | 35 minutes

Ingredients

• ¾ cup Pearl Barley (dry, rinsed well)
• 1 TBSP Extra Virgin Olive Oil (divided)
• 6 oz Tofu (extra firm, pressed then cut into 1/2-inch cubes)
• Sea Salt & Black Pepper (to taste)
• 2 cups Broccoli (finely chopped)
• ¼ cup Pesto

Directions

1. Cook the barley according to package directions until soft but chewy, approximately 25 to 30 minutes. Drain any excess liquid from the pot and fluff the barley with a fork.
2. Meanwhile, heat half of the oil in a pan. Brown the tofu pieces for three to five minutes per side until golden brown. Transfer to a plate, season with salt and pepper to taste, and set aside.
3. Add the remaining oil to the same pan then add the chopped broccoli. Cook for eight to 10 minutes or until the broccoli is fork-tender.
4. Add the cooked barley and tofu to the pan with the broccoli and stir in the pesto. Cook for one to two minutes or until the tofu pieces are warmed through. Season with salt and pepper to taste. Divide between bowls and enjoy!

Salmon Quinoa Salad

1 serving | 30 minutes

Ingredients

• 1/4 cup Quinoa (dry)
• 6 oz Salmon Fillet
• 2 tbsps Red Onion (sliced)
• 2 tbsps Lemon Juice (fresh, divided)
• 1 cup Cherry Tomatoes (halved)
• 1/4 Cucumber (chopped)
• 1 tbsp Cilantro (minced)
• Sea Salt & Black Pepper (to taste)

Directions

1. Cook the quinoa according to package directions.
2. Preheat the oven to 375°F (190°C). Line a small baking dish with parchment paper.
3. Place the salmon in the baking dish. Top with the sliced onion and half of the lemon juice. Cook in the oven for 12 minutes or until the salmon is cooked through.
4. Meanwhile, add the tomatoes, cucumber, remaining lemon juice, and cilantro to the quinoa and mix. Add salt and pepper to taste.
5. Divide the quinoa salad between servings and top with the salmon. Enjoy!

Lentil, Bean, & Turkey Chili

3 servings | 30 minutes

Ingredients

• 1 tbsp Extra Virgin Olive Oil
• 2 Garlic (clove, minced)
• 1 Yellow Onion (chopped)
• 12 ozs Extra Lean Ground Turkey (Tip: Use crumbled extra firm tofu instead of ground turkey for a plant-based option.)
• 1 cup Lentils (cooked)
• 1 1/2 cups Red Kidney Beans (cooked)
• 4 cups Diced Tomatoes (from the can, with the juices)
• 1 1/2 cups Vegetable Broth, Low Sodium
• 1 tsp Chili Powder
• 2 tsps Cumin

Directions

1. Preheat the oil in a large skillet or pot over medium-high heat. Add the garlic and onions. Stir and cook for approximately two minutes or until tender. Add the turkey, breaking it up as it cooks. Cook for five to seven minutes or until browned.
2. Add the lentils, beans, diced tomatoes, broth, chili powder, and cumin. Stir well to combine.
3. Bring the chili to a simmer and let it cook for about 20 minutes or until the liquid has reduced to your preferred consistency. Stir occasionally.
4. Divide evenly between bowls and enjoy!

Spinach Chickpea Pasta Salad

2 servings | 10 minutes

Ingredients

• 4 oz Chickpea Pasta
• 1/4 cup Green Olives (pitted, quartered)
• 1/4 cup Shallot (chopped)
• 1 cup Cherry Tomatoes (halved)
• 1 Green Bell Pepper (medium, diced)
• 2 oz Mozzarella Ball (pearls)
• 2 tbsps Italian Dressing
• 2 cups Baby Spinach
• 1/4 cup Basil Leaves

Directions

1. Cook the pasta al dente according to the package directions. Drain and rinse under cold water.
2. In a bowl, add the olives, shallot, tomatoes, peppers, mozzarella balls, and dressing. Mix to combine. Add the spinach and the basil and toss to combine.
3. Refrigerate until ready to serve. Enjoy!

Ready to start cooking and conceiving? Click here to get a PDF of these 7 flavorful fertility recipes delivered straight to your inbox!

Additional Tips

1. Prenatal Prep: Remember to take a prenatal vitamin daily. Ideally, start taking one 3 months before trying to conceive to optimize your nutrition profile.
2. Meal Planning: Set aside time to plan your menu for the week to avoid last-minute, less healthy food choices.
3. Smart Cooking Strategies:
   1. Batch Cooking: Double or triple recipes and freeze extra portions for busy days. 
   2. Prep Ahead: Chop veggies, measure ingredients, and marinate proteins in advance. Cooking dinner will go much faster if you’ve already prepped everything in the morning or even the night before.
4. Tweak Your Favorite Recipes to Make Them Fertility-Friendly:
   1. Whole Grains: swap out refined grains like white rice for whole grains like brown rice or bulgur
   2. Boost Veggies: Double the veggies in your traditional favorite recipes for extra fiber and antioxidants. 
   3. Protein Power: Switch out less fertility-friendly proteins in favor of lean or plant-based proteins like beans, tofu, or fish.

Bottom Line

A healthy diet plays a critical role in fertility for both men and women. 

By incorporating key nutrients, you can support your dream of growing your family. 

Try the registered dietitian-recommended fertility recipes above for a flavorful, delicious way to improve your chances of reproductive success. 

Get the PDF of the seven fertility recipes from this article to boost your potential for conception. That’s a full week of dinners! Click here to receive 7 fertility recipes PDF in your inbox. 

Meredith Mishan, MS, RDN

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Meredith Mishan is a Registered Dietitian Nutritionist with over 12 years of experience working with nutrition clients from around the world. She has a Master of Science degree in Dietetics and Nutrition from Florida International University and is credentialed as a dietitian in both the United States and Israel.

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