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 such as 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 frozen berries, plain yogurt

Lunch:

Planned over creamy carrot and parsnip soup, planned over side salad

Supper:

Southwestern vegetarian chili

Friday

Breakfast:

Whole grain cereal such as 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:

Planned over pizza

Supper:

Halibut, roasted butternut squash, brown basmati rice and sauteed 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 such as 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:

Wole grain cereal such as 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 such as 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 such as 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