Chapter 7: Three Week Meal Plan
Sample Menus. The Fertility Meal Plan is offered as a guide to help move your diet in a healthier direction. It incorporates all the nutritional recommendations for increasing fertility (low glycemic index, high fiber, high nutrient density, and plant based protein).
Menu Week 1:
Sunday
| Breakfast: | French toast, fresh or frozen berries, plain yogurt |
| Lunch: | Frittata, baked new potato wedges, fresh fruit |
| Supper: | Cumin chicken with tzatziki |
Monday
| Breakfast: | High protein fuirt and berry smoothie, toast with almond butter |
| Lunch: | Chicken salad (made with planned over Cumin chicken) |
| Supper: | Salmon, sauteed arame and seasonal veggies, brown rice |
Tuesday
| Breakfast: | Whole grain cereal like Kashi Go Lean fresh or frozen berries, plain yogurt |
| Lunch: | Planned over salmon salad, raw assorted veggies |
| Supper: | Curried tempeh and veggies, chutney and brown basmati |
Wednesday
| Breakfast: | Poached eggs on sprouted toast, fresh berries |
| Lunch: | Planned over currie tempeh and veggies |
| Supper: | Creamy carrot and parsnip soup, side salad with chickpeas (oil and vinegar dressing) |
Thursday
| Breakfast: | Steel cut oatmeal with ground flaxseed, fresh or rozen berries, plain yogurt |
| Lunch: | Planned over creamy carrot and parsnip soup, planned over side salad |
| Supper: | Southwestern vegetarian chili |
Friday
| Breakfast: | Whole grain cereal like Kashi Go Lean, fresh or frozen berries, plain yogurt |
| Lunch: | Planned over vegetarian chili |
| Supper: | Pizza (artichokes, feta, sundried tomatoes) and veggie plate |
Saturday
| Breakfast: | Scrambled eggs, sprouted toast and butter, fresh berries |
| Lunch: | pPanned over pizza |
| Supper: | Halibut, roasted butternut squash, brown basmati rice and sauted beans |
Menu Week 2:
Sunday
| Breakfast: | French toast, fresh or frozen berries, plain yogurt |
| Lunch: | Brown rice fusilli with veggies |
| Supper: | Roasted chicken, Greek salad, Greek potatoes |
Monday
| Breakfast: | High protein fuirt and berry smoothie, sprouted toast with almond butter |
| Lunch: | Greek chicken pita pocket |
| Supper: | Moroccan chickpea and millet soup, Greek pasta salad (planned over from sunday with spinach) |
Tuesday
| Breakfast: | whole grain cereal loke Kashi Go Lean, fresh or frozen berries, plain yogurt |
| Lunch: | Planned over moroccan chickpea and millet soup |
| Supper: | Salmon, lundberg mixed rice, Russian kale and leeks |
Wednesday
| Breakfast: | Poached eggs on sprouted toast, fresh berries |
| Lunch: | Planned over salmon sandwich |
| Supper: | Veggie burger, baked yam fries, side salad with planned over Russian kale and leeks |
Thursday
| Breakfast: | Steel cut oatmeal with ground flaxseed, fresh or rozen berries, plain yogurt |
| Lunch: | Planned over veggie burger |
| Supper: | Moroccan lentils. brown basmati rice, sauteed seasonal veggies |
Friday
| Breakfast: | wWole grain cereal like Kashi Go Lean, fresh or frozen berries, plain yogurt |
| Lunch: | Planned over Moroccan lentils |
| Supper: | Sable fish, wilted greens with lemon honey vinaigrette, quinoa pilaf |
Saturday
| Breakfast: | Scrambled eggs, sprouted toast and almond butter, fresh berries |
| Lunch: | Planned over sable fish wrap, slivered red pepper, carrot, and snap pea salad |
| Supper: | Quesadilla (black beans, corn, and jack cheese) with salsa, napa cabbage and Jicama slaw, guacamole |
Menu Week 3:
Sunday
| Breakfast: | French toast, freash or frozen berries, plain yogurt |
| Lunch: | Grilled tempeh sandwich |
| Supper: | Roasted turkey breast, coriander and citrus roasted veggies |
Monday
| Breakfast: | High protein fuirt and berry smoothie, toast with almond butter |
| Lunch: | Turkey wrap with planned over roasted veggies |
| Supper: | West coast salmon chowder |
Tuesday
| Breakfast: | Whole grain cereal like Kashi Go Lean, fresh or frozen berries, plain yogurt |
| Lunch: | Planned over west coast salmon chowder |
| Supper: | Pizza topped with spinich, tomatoes, and smoked gouda |
Wednesday
| Breakfast: | Poached eggs on sprouted toast, fresh berries |
| Lunch: | Planned over pizza |
| Supper: | Miso and lemongrass soup with tofu, chilled soba noodles with edamame and carrots |
Thursday
| Breakfast: | Steel cut oatmeal with ground flaxseed, fresh or rozen berries, plain yogurt |
| Lunch: | Planned over soba noodles with endame and carrots |
| Supper: | Spring pea soup with mint, warm penne pasta salad |
Friday
| Breakfast: | Whole grain cereal like Kashi Go Lean, fresh or frozen berries, plain yogurt |
| Lunch: | Planned over pasta salad |
| Supper: | Sable fish, wilted greens, quinoa pilaf |
Saturday
| Breakfast: | Frittata, baked new potato wedges, fresh fruit |
| Lunch: | Planned over spring pea soup with mint |
| Supper: | Kamut berry, brown rice salad with currants and almond topped with grilled tempeh |
Submit Your Favorite Recipe!
Please send us your favorite recipes. If they are fertile, we will include them in the Acubalance Fertility Diet!
