Recipes
BreakfastSpinach, Feta & Avocado Omelet
Eggs for choline and B12, spinach for folate, avocado for healthy fats - a preconception trifecta in one pan.
BreakfastGreek Yogurt Fertility Bowl
Full-fat dairy, walnuts for omega-3s, pumpkin seeds for zinc and berries for antioxidants - five minutes, no cooking.
DinnerTeriyaki-Style Salmon Rice Bowls
Sticky glazed salmon over rice with cucumber, avocado and edamame - the bowl that makes oily fish a weekly ritual.
LunchTurmeric Red Lentil & Spinach Stew
A one-pot red lentil stew with turmeric, ginger and spinach that thickens as it simmers - the deliberately legume-heavy meal of the week.
SnackSmoked Paprika Popcorn with Nutritional Yeast
Stovetop popcorn tossed with olive oil, smoked paprika and cheesy nutritional yeast - a huge bowl for barely any calories.
SnackAvocado & White Bean Smash Cups
Avocado mashed with white beans, lime and cilantro into little pots with veg dippers - guacamole's higher-fiber cousin.
SnackMiso & Seaweed Rice Crackers with Edamame Dip
A vivid green edamame and miso dip with crisp seaweed rice crackers - the snack that quietly covers iodine, a nutrient most plans forget.
SnackApple Nachos with Peanut Butter Drizzle
Crisp apple slices fanned out under warm peanut butter, dark chocolate and toasted seeds - a shareable plate that feels like dessert.
SnackChia & Hemp Seed Pudding with Raspberries
Make-ahead jars rich in plant omega-3s and zinc from hemp seeds - five minutes to stir together, then at least four hours in the fridge to set.
BreakfastSpinach & Sun-Dried Tomato Egg Bites
Little baked egg cups with spinach, sun-dried tomato and cheddar - make a batch, eat them warm or cold for three mornings.
BreakfastCinnamon Apple & Flax Overnight Oats
Grated apple, cinnamon and flax stirred into creamy overnight oats - ten minutes tonight buys you a ready-made morning.
BreakfastOrange, Carrot & Ginger Smoothie with Hemp
A sunrise-colored blend of orange, carrot, ginger and hemp seeds - bright, fast, and secretly full of fiber.
LunchMediterranean Chickpea & Feta Salad
Chickpeas, cucumber, tomatoes and feta in a lemon-oregano dressing - the fifteen-minute lunch that covers folate, fiber and calcium in one bowl.
LunchGreek Chicken Pitas with Tzatziki
Oregano-lemon chicken stuffed into warm pitas with homemade tzatziki and crunchy salad - a street-food lunch done properly at home.
LunchGinger-Lime Salmon Burgers with Slaw
Hand-chopped salmon burgers bright with ginger and lime, in buns with a crunchy slaw - the omega-3 answer to burger night.
DinnerLentil & Mushroom Ragu with Tagliatelle
A deep, slow-simmered lentil and mushroom ragu that eats like the meat version - freezer-friendly and quietly iron-loaded.
DinnerGarlic Butter Cod with Crushed Potatoes & Greens
Pan-fried cod basted in lemony garlic butter over crushed potatoes and buttered greens - a bistro dinner in half an hour.
DinnerTurkey & Black Bean Chili
A big, smoky pot of turkey and black bean chili with cocoa depth - doubles happily, freezes perfectly, feeds a week of you.
BreakfastGinger & Lemon Overnight Oats
Cold, gentle and gingery - built for queasy first-trimester mornings when hot food smells are the enemy.
LunchLentil & Vegetable Soup with Whole-Grain Bread
A big pot of folate and iron that reheats all week - the workhorse lunch of pregnancy.
DinnerBlack Bean & Corn Burrito Bowls
Spiced black beans, charred corn and rice with all the burrito fixings in a bowl - assembly-line dinner that feeds the week.
DinnerSweet Potato, Chickpea & Peanut Stew (African-Style)
A West African-inspired peanut stew with sweet potato, chickpeas and greens - deeply savory, gently spiced and stubbornly nourishing.
DinnerTurkey Bolognese with Whole-wheat Spaghetti
A lighter bolognese built on turkey and finely diced vegetables, simmered properly - the batch sauce that carries a trimester.
SnackGinger & Lemon Crackers with Cream Cheese
Plain crackers with lemony cream cheese and crystallized ginger - the bedside-table snack plate for queasy hours.