Meal Prep for Fertility: Easy and Nutritious Recipes to Get You Started

When trying to conceive, nutrition plays a powerful role in supporting reproductive health. Consistently nourishing the body with fertility-supportive foods can help balance hormones, boost egg and sperm quality, and increase the chances of a healthy pregnancy.

It takes the guesswork out of healthy eating and ensures meals are ready when energy or time is limited— making it easier to stay consistent with nutrient-rich choices that support fertility.

Why meal prep matters for fertility.

Meal prepping doesn’t mean spending all Sunday in the kitchen. It’s about planning a few core meals and snacks to support your food choices throughout the weeks. Healthy eating with key nutrients can help to:

• Support hormone balance

• Promote egg health

• Nourish your partner's reproductive health (because it takes two!)

• Provide steady energy and blood sugar control

Here are three easy meal prep ideas to support fertility. 

Spinach & Feta Egg Muffins

Perfect for: Breakfast or on-the-go snacks

Yield: 6 muffins (serves 3 if having 2 per serving)

Ingredients:

• 6 large eggs

• 1 cup chopped spinach (fresh or frozen)

• ½ cup feta cheese

• ¼ cup diced red peppers

• Salt, pepper, oregano to taste

Instructions:

1. Preheat the oven to 375°F

2. Whisk eggs and combine with remaining ingredients

3. Pour into greased muffin tins and bake for 20–25 minutes

4. Store in the fridge for up to 5 days

Garlic Herb Chicken with Roasted Vegetables

Perfect for: Lunch or dinner prep

Yield: 4 servings

Ingredients:

• 4 boneless, skinless chicken breasts

• 2 tbsp olive oil

• 2 garlic cloves, minced

• 1 tsp dried oregano

• 1 tsp thyme or rosemary

• Salt and pepper to taste

• 2 cups chopped vegetables (e.g., carrots, zucchini, bell peppers, red onion)

Instructions:

1. Preheat the oven to 400°F.

2. In a bowl, toss chicken with olive oil, garlic, herbs, salt, and pepper

3. Place chicken on one side of a lined baking sheet; add veggies to the other side

4. Drizzle veggies with a bit more oil, season with salt and pepper

5. Bake for 25–30 minutes, or until chicken reaches 165°F internally and vegetables are tender

6. Let cool slightly, then divide into 4 containers. Store in the fridge for up to 4 days

Tofu & Veggie Stir-Fry with Brown Rice

Perfect for: Quick lunches or dinners

Yield: 4 servings

Ingredients:

• 1 tbsp sesame oil or olive oil

• 1 block (350–400g) extra-firm tofu, pressed and cubed

• 2 cups mixed vegetables (e.g., bell peppers, broccoli, snap peas, carrots – fresh or frozen)

• 2 garlic cloves, minced

• 1 tsp fresh grated ginger (or ½ tsp ground)

• 2 tbsp low-sodium soy sauce or tamari

• 1 tsp maple syrup or honey (optional, for balance)

• 2 cups cooked brown rice

• Optional: sesame seeds, green onion, or a squeeze of lime for garnish

Instructions:

1. Heat oil in a large pan over medium-high heat

2. Add cubed tofu and cook until golden and slightly crispy on all sides (about 6–8 minutes). Remove and set aside

3. In the same pan, sauté garlic and ginger for 1–2 minutes. Add veggies and cook until tender-crisp

4. Return tofu to the pan and add soy sauce and maple syrup/honey. Stir to coat.

5. Serve over brown rice and top with optional garnishes.

6. Let cool and divide into 4 containers. Store in the fridge for up to 4 days.

What about snacks that can support trying to conceive?

Snacks in between meals can be a great opportunity to pack extra nutrients into your day! It can also help support appetite regulation and steady energy levels throughout the day. Here are some ideas to help get you started:

• Greek yogurt with berries and ground flaxseeds

• Pumpkin seeds with dried apricots

• Hummus with cucumber or carrot sticks

• Hard-boiled eggs with apple slices

Final tips for fertility-tocused meal prep.

• Shop seasonally for the freshest produce

• Cook grains like quinoa or brown rice in bulk (lasts about 3-4 days in the fridge)

• Use frozen vegetables to cut down prep time without sacrificing nutrition

• Drink plenty of water (2–3 litres/day) to support hydration

• Encourage partners to eat similarly — good nutrition supports overall reproductive health for both individuals 

Meal prepping for fertility doesn’t need to be complicated. With a few core ingredients and simple recipes, individuals and couples can nourish their bodies in a way that supports reproductive health and overall wellness.

Are you looking for nutrition support in planning your pregnancy? Schedule a complimentary meet-and-greet call with our perinatal registered dietitian to tailor a plan that meets your unique needs.