A fertility meal plan to prep your body for pregnancy

Attention future moms: What you eat now can improve your odds of conceiving later.

The high heat of a barbecue blisters crust in just the right way, giving the distinctive taste of a true wood-burning pizza oven.

Grilled vegetable pizza

It’s all about filling up on whole foods – lean- and vegetable-based proteins, complex carbohydrates, folate-rich greens and beans, whole fat dairy – and avoiding processed, trans-fat-filled meals and snacks. “What it takes is some fine tuning,” says Areli Hermanson, a Victoria-based dietitian. “Ask yourself: ‘How can I create a welcoming environment for a little person?’ Food is a really big part of it.”

Together with Hermanson we’ve come up with a fertility meal plan using triple-tested Chatelaine recipes that will fuel your body with all the good stuff it needs to welcome a little one. Wake up rested – sleep is important for fertility! Try any one of these options daily to get you on the right track:


  1. High protein blueberry-almond smoothie and toast with almond butter
  2. Ricotta-oat bran pancakes with maple-raspberry sauce and greek yogurt
  3. Quinoa porridge with fresh fruit
  4. Best-ever breakfast sandwich with fresh berries


  1. Coconut-curry tofu pita pockets
  2. Grilled vegetable pizza
  3. Southwestern beans on toast
 with fresh tex-mex salad
  4. Baby greens with chicken and spring vegetables


  1. One pot asian rice
  2. Porcini-crusted black cod with garlic spinach
  3. Sweet and sour Indian vegetable stew with brown rice
  4. Honey-ginger tofu with quinoa and kale pilaf

Use this checklist to track what you should be getting everyday: 

  • Lots of water throughout the day
  • Take a prenatal multivitamin, plus mineral with 1 mg folic acid (men should take an iron-free multivitamin plus mineral)
  • Antioxidants
  • Vitamin D
  • Iron
  • Omega 3s
  • Zinc
  • Exercise (Gentle exercise is best.)