Food and TTC Quiz: 12 Fertility Recipes + What to Avoid

The foods we consume can have a direct impact on our fertility. A well balanced diet that incorporates a range of different foods can have a proven positive impact on overall health and fertility. Learn more about optimizing your diet to promote fertility with our Fertility Foods Quiz. 

It’s clear that eating well is associated with better health, so it should come as no surprise that it can help with your fertility as well. While there may not be a specific “fertility food,” eating a nutritious and well-balanced diet contributes to overall wellbeing and reproductive health. With approximately 15% of couples affected by infertility, lifestyle factors like nutrition are more important than ever when trying to conceive.

Thanks to the growing body of research around foods that make you fertile and foods that can help you get pregnant, it’s never been easier to adopt a healthy diet. Cleaning up your nutrition can help regulate hormones, lower stress levels, and improve your overall health and in this post we will explore the role of food when it comes to TTC and how you can start making positive changes.

How Food Can Impact Fertility

Research has consistently shown that many lifestyle factors have a significant impact on your health, and by extension, fertility. While many are used to giving up obvious negatives like smoking and alcohol when TTC, research has shown that adhering to a diet rich in proteins, healthy fats, whole grains, and vegetables can positively impact fertility. Perhaps more importantly, unhealthy diets like those high in sugar, sweets, trans fats, and red meat were found to have negative effects.

How you nourish your body directly affects your reproductive functions in a number of ways. Hormonal imbalances caused by a poor diet, like one high in carbohydrates, can wreak havoc on ovulation and make the body work harder to process what is being consumed. Eating a diet that supports reproductive health means regulating those hormones and lowering physiological stress on your body.

One effective way to better understand your body's unique hormonal patterns is by using the Mira Hormone Monitor and Mira Wands. Unlike traditional ovulation trackers, Mira measures key fertility hormones – including FSH, LH, E3G (estradiol metabolite in urine), and PdG (progesterone metabolite in urine) – giving you lab-grade insights to help you time intercourse more precisely and make informed nutritional and lifestyle choices.

Many of the dietary recommendations in this guide align closely with the Mediterranean diet – a way of eating focused on plant-based foods, whole grains, healthy fats, and minimal processed foods. The Mediterranean diet promotes wellness and provides crucial nutrients for hormonal function and balance. More a way of eating than a strict diet plan, research has shown positive effects on fertility when following the principles of a Mediterranean diet. When paired with tracking tools like the Mira App, which syncs with your hormone monitor to provide personalized fertility insights, you can get a clearer picture of how your nutrition and habits are affecting your cycle. With Mira, you can take the guesswork out of TTC and support your fertility journey with science-backed tools and personalized insights.

Where to Start 

Adopting a healthy eating pattern, similar to the Mediterranean diet, involves eating plant-based meals full of healthy proteins, vegetables, beans and legumes, consuming ample amounts of healthy fats, and limiting red meat and refined sugar.

Healthy Fats (Nuts, Avocados)

Healthy fats from olive oil, seafood, nuts, and seeds are rich in omega-3 fatty acids. These acids reduce inflammation in the body and may protect egg and sperm quality. Because the body is unable to manufacture unsaturated fats like these on their own, you need to get them from dietary sources. In addition to their fertility boosting properties, unsaturated fats can also lower your cholesterol and reduce your risk of heart disease.

Lean Proteins (Chicken, Salmon)

Protein is vital for the creation and repair of all body tissues, including the production of hormones. High protein intake has been associated with negative fertility outcomes and may contribute to ovulatory problems. Avoiding processed meats, excessive consumption of red meats, and adding plant-based protein to your diet may reduce the risk of ovulatory stress, thereby amplifying fertility.

Fruits & Vegetables

No single fruit or vegetable can provide everything you need, so it’s important to follow what your teacher said and ‘eat the rainbow’. A variety of fruits and vegetables have always been a part of a healthy diet and provide the body with vital nutrients as well as antioxidants and phytonutrients.

Antioxidants, the nutrients that fight inflammation and neutralize free radicals in our body, support fertility by protecting the egg and sperm. Because both are highly sensitive to the stress caused by free radicals, neutralizing free radicals in your system by consuming antioxidants is an important step in improving fertility. The best sources come from brightly colored fruits and vegetables like berries, beets, bell peppers, and avocados.

Fertility Recipes

We’ve put together the following list of 12 incredible fertility recipes to help boost your health and improve your chances of getting pregnant.

Sheet Pan Eggs and Veggies 

Full of high-quality protein from eggs, this recipe is not only easy to put together, but packs a nutritional punch as well. Made with whatever veggies you have on hand, this simple meal satisfies without any added sugar or carbs.

 Ingredients:

• vegetables - peppers, onions, or anything on hand

• spices - chili, cumin, or any combination you like 

• extra virgin olive oil

• 6-10 eggs (use more or less depending on how big you are making it)

• garnish - diced tomatoes, fresh parsley, feta

Foul Mudammas

A popular plant-based dish from the Middle East, Foul Mudammas (pronounced “fool mudammas”) is basically stewed fava beans. Since it’s so easy to personalize this dish, try adding different spices or complements, like chili peppers or ground cumin. An excellent source of fiber, protein, and iron, this dish is easy to make and can be served for any meal.

Ingredients:

• fava beans (2 cans or approximately 3 cups)

• seasonings - cumin, crushed garlic, chili peppers, fresh lemon juice 

• extra virgin olive oil

• fresh toppings - parsley, diced tomatoes, chopped onions

Cucumber and Tomato Salad

Packed with fresh veggies and healthy fats from olive oil, a traditional Mediterranean salad such as this cucumber and tomato one is easy and quick to make. A simple dash of spices like salt and pepper are all that’s needed, but you can always kick things up a notch and make it your own by adding additional seasonings to increase flavor depth.

Ingredients:

• tomatoes - roma are best but heirloom or cherry work too

• cucumber

• parsley - flat leaf or Italian 

• seasonings - salt, black pepper, sumac or lemon zest

• extra virgin olive oil

• lemon juice

Slow-Cooker Mediterranean Quinoa with Arugula

More than just a salad, this dish is full of legumes, vegetables, and healthy fats. Make this dish your own by experimenting with meat options such as grilled chicken.

Ingredients:

• 2 ¼ cups unsalted vegetable stock

• 1 ½ cups uncooked quinoa, rinsed

• 1 cup sliced red onions

• 2 cloves garlic, minced (about 2 teaspoons)

• 1 can (15.5 ounce) no-salt-added chickpeas (garbanzo beans), drained and rinsed

• 2 ½ tablespoons olive oil

• ¾ teaspoon kosher salt

• 2 teaspoons fresh lemon juice

• ½ cup drained, chopped roasted red bell peppers

• 4 cups baby arugula

• 2 ounces feta cheese, crumbled

• 12 pitted kalamata olives, halved lengthwise

• 2 tablespoons coarsely chopped fresh oregano

Walnut-Rosemary Crusted Salmon

Full of fertility boosting foods like walnuts and salmon, this recipe is a great source of omega-3 fatty acids. Pair with a simple side for an easy and delicious fertility recipe.

Ingredients:

• 2 teaspoons Dijon mustard

• 1 clove garlic, minced

• ¼ teaspoon lemon zest

• 1 teaspoon lemon juice

• 1 teaspoon chopped fresh rosemary

• ½ teaspoon honey

• ½ teaspoon kosher salt

• ¼ teaspoon crushed red pepper

• 3 tablespoons panko breadcrumbs

• 3 tablespoons finely chopped walnuts

• 1 teaspoon extra virgin olive oil

• 1 (1 lb) skinless salmon filet, fresh or frozen

• olive oil cooking spray

• fresh parsley and lemon wedges for garnish

Mediterranean Stuffed Chicken Breasts

Filled with flavors from the Mediterranean, these stuffed chicken breasts boast a healthy blend of ingredients that make them not only delicious but nutritious as well.

Ingredients:

• ½ cup crumbled feta cheese

• ½ cup chopped roasted bell peppers

• ½ cup chopped fresh spinach

• ¼ cup Kalamata olives, pitted and quartered

• 1 tablespoon chopped fresh basil

• 1 tablespoon chopped fresh flat-leaf parsley

• 2 cloves garlic, minced

• 4 (8 ounce) boneless, skinless chicken breasts

• ¼ teaspoon salt

• ½ teaspoon ground pepper

• 1 tablespoon extra virgin olive oil

• 1 tablespoon lemon juice

Almond and apricot biscotti

A classic cookie recipe that packs a fertility boosting punch thanks to the whole wheat and nuts used. Full of mineral manganese and the antioxidant selenium, these cookies are worth the effort.

Ingredients:

• ¾ cup whole-meal flour

• ¾ cup all-purpose flour

• ¼ cup firmly packed brown sugar

• 1 teaspoon baking powder

• 2 eggs, lightly beaten

• 2 tablespoons 1 percent low-fat milk

• 2 tablespoons canola oil

• 2 tablespoons dark honey

• ½ teaspoon almond extract

• ⅔ cup chopped dried apricots

• ¼ cup coarsely chopped almonds

Baked apples with cherries and almonds

Apples, and especially baked ones covered in cherries and almonds, offer heart-healthy fiber and many essential nutrients for your diet. They are an excellent alternative to sugar-laden desserts while offering plenty of nutrients.

Ingredients:

• ⅓ cup dried cherries, coarsely chopped

• 3 tablespoons chopped almonds

• 1 tablespoon wheat germ

• 1 tablespoon firmly packed brown sugar

• ½ teaspoon ground cinnamon

• ⅛ teaspoon ground nutmeg

• 6 small Golden Delicious apples (about 1 ¾ pounds)

• ½ cup apple juice

• ¼ cup water

• 2 tablespoons dark honey

• 2 teaspoons walnut oil or canola oil

Berries marinated in balsamic vinegar

Good for your heart and your fertility, berries are an excellent source of nutrition when you are trying to boost your fertility. Jazz things up by marinating them in balsamic vinegar for a fresh take on a classic dish.

Ingredients:

• ¼ cup balsamic vinegar

• 2 tablespoons brown sugar

• 1 teaspoon vanilla extract

• ½ cup sliced strawberries

• ½ cup blueberries

• ½ cup raspberries

• 2 shortbread biscuits

Pasta with spinach, garbanzos and raisins

Pasta isn’t completely off limits when it comes to eating a fertility boosting diet. However, you’ll want to up the game from traditional sauce laden dishes to one with more nutritional depth such as this one. Adding spinach, garbanzos and raisins raises the nutritional profile of conventional pasta to one that packs a powerful dose of vitamins and nutrients.

Ingredients:

• 8 ounces (about 3 cups) dry bow tie pasta

• 2 tablespoons olive oil

• 4 garlic cloves, crushed

• ½ of a 19 ounce can of garbanzo beans, rinsed and drained

• ½ cup unsalted chicken broth

• ½ cup golden raisins

• 4 cups fresh spinach, chopped

• 2 tablespoons grated Parmesan cheese

• cracked black peppercorns, to taste

Polenta with roasted Mediterranean vegetables

A staple food of the Mediterranean, polenta is a great whole grain that can be used in a variety of recipes. Pair with roasted vegetables for a colorful and nutritious meal.

Ingredients:

• 1 small yellow zucchini, cut into ¼ inch slices

• 1 small green zucchini, cut into ¼ inch slices

• 1 small eggplant, peeled, cut into ¼ inch slices

• 6 medium mushrooms, sliced

• 1 sweet red pepper, seeded, cored and cut into chunks

• 2 tablespoons plus 1 teaspoon extra virgin olive oil

• 6 cups water

• 1 ½ cups coarse polenta (corn grits)

• 2 teaspoons trans-free margarine

• ¼ teaspoon cracked black pepper

• 10 ounces frozen spinach, thawed

• 2 plum (Roma) tomatoes, sliced

• 6 dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped

• 10 ripe olives, chopped

• 2 teaspoons oregano

Tuscan white bean stew

Full of fiber, vitamins, protein, and anti-inflammatory phytochemicals, legumes like beans offer a reliable and affordable protein source. Try this stew for a plant-based protein meal that is high on flavor and nutrition.

Ingredients:

For the croutons:

• 1 tablespoon extra virgin olive oil

• 2 cloves garlic, quartered

• 1 slice whole-grain bread, cut into ½ inch cubes

For the soup:

• 2 cups (about 1 pound) dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained

• 6 cups water

• ½ teaspoon salt, divided

• 1 bay leaf

• 2 tablespoons olive oil

• 1 cup coarsely chopped yellow onion

• 3 carrots, peeled and coarsely chopped

• 6 cloves garlic, chopped

• ¼ teaspoon freshly ground black pepper

• 1 tablespoon chopped fresh rosemary, plus 6 sprigs

• 1 ½ cups vegetable stock or broth

Foods to Avoid

Now that you know some ingredients to support your reproductive health, let’s talk about what to avoid. Trans fats, alcohol, low fat dairy, excessive caffeine intake, and sugar have all been associated with adverse fertility outcomes for a variety of reasons.

Trans Fats

It is strongly recommended that you avoid trans fats in your diet, not just for fertility but for overall health as well. Because these man-made fats are found primarily in highly processed foods, they can trigger insulin resistance and disrupt metabolism and thereby ovulation. Some examples of foods containing trans fats include french fries, cookies, cakes, doughnuts, fried chicken, and frozen pizza.

Alcohol

Although alcohol is okay in moderation before pregnancy, drinking can cause changes in ovulation and your cycle. Research varies on how much is safe to consume when trying to conceive, but the negative impact on conception and pregnancy are clear. If you are trying to conceive, abstaining from alcohol is recommended to give you the best chance of success.

Low Fat Dairy

Eating low fat dairy may have a negative relationship with fertility. Research has shown that consuming low fat dairy may affect ovulation and thereby fertility. According to one study, a high intake of low fat dairy foods may increase the risk of anovulatory infertility, whereas consuming high fat dairy foods may decrease this risk. It’s not known whether this is due to processing or the higher sugar found in low fat options, but switching to high fat dairy products supports reproductive health.

Caffeine

Too much caffeine isn’t good for anyone, but when you’re trying to get pregnant, it’s even more important to pay attention to your consumption. While you don’t have to cut it out altogether, limiting caffeine intake to under 200mg a day may actually help you get pregnant. And since you’ll need to curb your intake during pregnancy, it’s a good idea to start limiting consumption now.

Sugar

Eating too much sugar can interfere with your hormones, especially those involved in ovulation, and limiting your overall intake is key for boosting overall health and fertility. Whether it’s the spike in insulin, weight gain, or lowered immunity and hormone disruption, consuming too much sugar can interfere with your fertility goals and should be avoided if you are TTC.

Conclusion

While there may not be a magic superfood when it comes to fertility, lifestyle factors like nutrition do play a role in getting pregnant. Adopting a diet similar to the Mediterranean diet will not only contribute to your overall health, but can be a powerful boost for your fertility as well.