How I Make Eating for Fertility Simple – 5 Tips from a mama & fertility Nutritionist
One of the most common patterns I see in my practice is under-eating—and most of the time, it's not even intentional.
It’s busy mamas who are overwhelmed, stretched thin, and so focused on nourishing their little ones that they forget to fuel themselves.
It’s women who have gotten into the habit of skipping breakfast and going straight for coffee, unknowingly spiking their stress hormones first thing in the morning.
It’s those who work out in a fasted state or don’t properly refuel post-exercise, leaving their bodies depleted.
And sometimes, it’s simply the reliance on quick, processed foods—so even though food is being consumed, it’s not delivering the macronutrients and micronutrients needed to support optimal hormone health and fertility.
All of these scenarios send the body into a stressed state. And when the body is under stress, hormones take a hit.
Why Does Under-Eating Impact Fertility?
The body is incredibly intelligent. Reproduction is an energy-intensive process, and when there isn’t enough fuel—whether that’s calories, protein, or healthy fats—it downregulates reproductive function to prioritize survival.
When stress hormones like cortisol are elevated from under-eating or under-fueling, the body reduces output of gonadotropin-releasing hormone (GnRH)—which is essential for triggering ovulation and supporting healthy cycles. Over time, this can lead to irregular cycles, anovulation (lack of ovulation), or even amenorrhea (loss of periods).
I personally struggled with hypothalamic amenorrhea in my twenties due to over-exercising and under-eating. It wasn’t until I intentionally nourished my body with enough food, healthy fats, and protein that my period returned.
Signs That You May Be Under-Eating or in a Stressed State:
Irregular, missing, or light periods
Low libido
Feeling cold all the time
Waking up in the middle of the night
Hair thinning or excessive shedding
Fatigue or low energy
Dizziness or lightheadedness when standing
Poor digestion (constipation, bloating)
Mood swings, anxiety, or irritability
Difficulty building or maintaining muscle
If any of these symptoms resonate with you, it’s time to focus on nourishing your fertility. And I get it—cooking meals, feeding a family, and prioritizing your own nutrition isn’t always easy. But as a fertility nutritionist, business owner, and mama, I’ve learned how to simplify things while ensuring my body gets what it needs.
Here are five tips to help you eat enough, balance your hormones, and support fertility—without hours in the kitchen.
Tip #1 – Plan Your Week Ahead
I don’t take the typical meal planning approach. As much as I’d love to meal prep a bunch on Sunday, I am realistic and I know that isn’t going to happen with our schedule. So what I do instead is plan my week ahead - this is my version if meal planning and I have found it quite effective. Here’s how I do it:
Find 20 minutes on Saturday or Sunday to sit down and plan out my week.
I use a simple google sheet (or you can use your notes app or just write it out) and I plan what we are having for dinner that week (and sometimes lunch).
Then I make sure I defrost the meat we need for those dinner choices and make my shopping list for the store (I will sometimes base my meal plan on what we already have in the kitchen/pantry as well).
Involve your family - I ask my husband if he has any ideas for dinners and I also lean on him to be in charge of defrosting the meat for the week. I also involve my daughter in cooking as much as possible - she enjoys it and it makes cooking easier for me as she is entertained and involved.
Why this matters for fertility: I’ve noticed that if we don’t have our dinners planned or food on hand, we will default to ordering out. Do we enjoy eating out once a week or so, absolutely, but I know one of the best things I can do for my health and my bank account is to cook my meals at home.
Tip #2 – Buy Meat in Bulk
High-quality animal protein is essential for fertility, as it provides bioavailable iron, B12, zinc, and choline—nutrients critical for egg quality and hormone production.
Buy grass-fed beef, pasture-raised chicken, and wild-caught fish in bulk from local farms or online sources like Force of Nature or ButcherBox.
I personally love buying cuts of meat that can be made into larger meals such as a whole chicken, brisket, chuck roast, pork shoulder, chicken thighs and ground beef. Recipes below for inspiration.
If I make pulled pork, beef stew, lentil soup, etc. I will often freeze a portion so that I have it on hand when I need an easy meal.
Why this matters for fertility: Animal protein is highly nutrient dense, and ensuring you are eating enough protein and key micro & macronutrients is essential for blood sugar balance & optimal hormone health.
Tip #3 – Leftovers & batch cooking are you best friend
Leftovers are key for staying nourished without cooking every night.
Double your dinner recipes so you have lunch ready for the next day.
Keep freezer-friendly meals like soups, stews, and meatballs on hand for busy nights.
Pair leftover protein with quick sides like roasted veggies, rice, or a simple salad.
Prepare snack-friendly options like hard-boiled eggs, bone broth, energy balls or meatballs.
Why this matters for fertility: We need to make fueling yourself fairly simple and easy. Will it take some time and practice? Definitely. But it doesn’t need to be hard or stressful.
Tip #4 – Easy-To-Pull-Together Meals & snacks
Find easy no cook (or limited cook) nourishing meals that you enjoy that you can have on hand and easily pull together. My personal favorites are:
For breakfast we typically always have eggs + either chia seed oatmeal, protein pancakes or toast.
Smoked salmon & avocado toast with a side salad or leftover roasted veggies.
Tuna or chicken salad with arugula, walnuts or pumpkin seeds, avocado mayo, celery and raisins served over sweet potatoes or with a side of Mary’s crackers
Teton grass-fed hot dogs with leftover veggies
Grass-fed burgers from Costco that we can quickly cook on the stove for an easy lunch
Nourishing bowl - basically everything but the kitchen sink. Leftover protein or rotisserie chicken over leftover veggies and/or Love cooked beets with avocado and dressing of choice.
Having some pre-cooked pantry items are key here - canned chickpeas, love cooked beets, canned artichokes, nuts/seeds, and canned fish.
My favorite snacks to have on hand are chomps beef sticks, apples & PB, seaweed sheets, carrots & guac or hummus, PB energy balls and lentil pancakes (I batch cook these and freeze them).
Why this matters for fertility: Consistently fueling your body prevents low blood sugar dips—which can spike stress hormones and impact ovulation.
Tip #5 – Prioritize Protein, Fats & Micronutrients
Balancing your plate with protein, healthy fats, and fiber ensures stable blood sugar, reduced inflammation, and optimized fertility.
Protein: Grass-fed beef, pastured chicken, wild salmon, sardines, eggs, bone broth.
Healthy Fats: Grass-fed butter, ghee, avocado, extra virgin olive oil, coconut milk.
Carbohydrates: Root veggies, sourdough, rice, quinoa, beans and lentils
Micronutrients: Leafy greens, colorful veggies, berries, seaweed
Why this matters for fertility: Nutrients like vitamin A, vitamin D, choline, antioxidants and omega-3s play a direct role in egg quality, hormone balance, and cervical mucus production.
My Favorite Fertility-friendly Recipes:
Instant Pot Pulled Pork – protein-packed, easy leftovers
Jovial Pasta with Force of Nature Ancestral Blend Ground Meat & Broccoli – nutrient-dense and delicious
Instant Pot Beef Stew – rich in collagen, zinc, and iron
Instant Pot Lentil Soup – fiber-rich for gut health and blood sugar balance
Stir Fry with Grass-Fed Beef & Coconut Aminos – quick and hormone-friendly
Coconut Curry Soup – packed with anti-inflammatory turmeric and healthy fats
Crispy Chicken Thighs with Roasted Veggies – easy and nourishing
Salmon Avocado Toast – omega-3-rich for egg quality
Tuna Salad with Mary’s Crackers – high in selenium for thyroid support
Chicken Soup - so warming and delicious (& easy!) for the winter
Sardine fritters - I batch cook & freeze these for my daughter and I
Hamburgers with homemade french fries and roasted veggies
Whole roasted chicken for chicken salad or easy bowls
Blender pancakes for friendly family breakfast add-on. I like to add collagen or equip unflavored protein powder for some extra protein.
Final Thoughts
Nourishing your fertility doesn’t have to be complicated—it’s about eating enough, choosing nutrient-dense foods, and making simple shifts that work with your lifestyle.
If you’re struggling to get pregnant, have irregular cycles, or you’re feeling burnt out and depleted, focusing on fueling your body appropriately could make all the difference.
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