The fertility diet: food plan

The fertility diet: food plan



The fertility diet is a diet designed for women who want to heal their hormonal situation and increase the chances of getting pregnant. It is a diet with moderate carbohydrate intake (40%), increased protein intake from highly nutritious foods (25%) and good fats to balance meals.

Some women also experience weight loss on the fertility diet.
If weight loss is not your priority, simply increase your portions especially fat.


The fertility diet is a natural, simple diet rich in foods that provide vitamins and minerals useful for conception.
Digestion is improved with the help of fats, so that nutrients are absorbed.

In addition, the reduced intake of simple sugars ensures a hormonal balance.
Results are achieved by following this regimen for 2-3 months. 


The foods recommended in the fertility diet are: red fruits, eggs, avocado, fish, both lean and red meat, seafood, dark chocolate, olive oil, ghee, a punch of walnuts a day, aged or blue cheeses, goat’s milk, vegetables, citrus fruits, flax seeds.



A soft-boiled egg, a slice of toast with a teaspoon of sugar-free jam and a teaspoon of ghee, a glass of semi-skimmed goat’s milk or a 5% fat Greek yogurt.
An orange juice, a 5% fat Greek or goat yogurt with a teaspoon of flaxseed and a teaspoon of granola, plus a cube of extra dark chocolate or a walnut.

Tea or coffee according to habits with a preference for green tea.


100 grams of red fruits including blueberries, raspberries, currants. Alternatively, half a glass of diluted cranberry juice.


  • 40 grams of quinoa or basmati rice or buckwheat or rice / corn pasta or 130 grams of legumes of your choice from cooked or 150 grams of boiled potato or 50 grams of sourdough toast.
  • A dish of cooked vegetables with a tablespoon of raw olive oil (you can mix it with cereals or legumes or season the cereals with simple sauce).
  • 125 grams of turkey breast or 100 grams of veal liver (at least once a week) or 80 grams of bresaola, or 100 grams of white fish or fresh mackerel / anchovies / sardines or 50 grams of smoked salmon.

As an alternative to meat or fish: two eggs (if we don’t eat them for breakfast) or 50 grams of blue cheese (gorgonzola / blue / roquefort).
A cube of dark chocolate or a walnut at the end of a meal.


100 grams of fruit of your choice among kiwi, clementine, orange, cherries, strawberries, mandarins, mango or papaya + 25 grams of Grana Padano or 125 grams goat yogurt.


  • 150 grams of shrimp or mussels or clams cooked with a teaspoon of oil or ghee.
    Or: 100 grams of grilled veal or stew or 80 grams of natural tofu cooked in a pan or 50 grams of feta / goat / buffalo mozzarella.
  • A plate of leafy vegetables including spinach, chicory, wild herbs, rocket, valerian, songino, Chinese cabbage, broccoli, with a teaspoon of oil and spices. Other foods such as pumpkin, onion, mushrooms, peppers, zucchini can be used for the preparation of the dishes.
  • 100 grams of fruit of your choice between kiwi, pineapple, mango or papaya or red fruits or a slice of avocado (40 grams).

Extra: a fertility smoothie. 

Blend 40 grams of avocado or a tablespoon of flax seeds with 100 grams of skimmed and delactosed Greek yogurt or 120 ml of kefir milk, 100 grams of red fruits of your choice or red plums (not dried), a slice of fresh pineapple or preserved in juice, one teaspoon of maca powder. To drink three times a week as an additional snack or as a substitute for breakfast or a snack.

Recommended herbal tea.

Chaste tree decoction or herbal tea (vitex) and cranberry berries.

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