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Preconception 路 40 recipes 路 every recipe serves 2

Fertility Lunch Recipes

Fertility-focused lunches rich in the nutrients that matter before conception: choline, folate, omega-3s, zinc and selenium. Cooked for two, because preconception nutrition is a team sport.

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Ginger-Lime Salmon Burgers with Slaw - Hand-chopped salmon burgers bright with ginger and lime, in buns with a crunchy slaw Lunch Ginger-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. 40 min Medium Pescatarian Greek Chicken Pitas with Tzatziki - Oregano-lemon chicken stuffed into warm pitas with homemade tzatziki and crunchy salad Lunch Greek 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. 31 min Medium Omnivore Mediterranean Chickpea & Feta Salad - Chickpeas, cucumber, tomatoes and feta in a lemon-oregano dressing Lunch Mediterranean 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. 20 min Easy Vegetarian Turmeric Red Lentil & Spinach Stew - A one-pot red lentil stew with turmeric, ginger and spinach that thickens as it simmers Lunch Turmeric 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. 35 min Easy Vegan Beef & Bulgur Stuffed Peppers - Roasted peppers filled with spiced beef, bulgur and pine nuts Lunch Members Beef & Bulgur Stuffed Peppers Roasted peppers filled with spiced beef, bulgur and pine nuts - a make-ahead lunch that reheats like it was designed for it. 1 hr 5 min Medium Omnivore Beet, Lentil & Goat Cheese Salad - Earthy beets and Puy lentils with creamy goat cheese, walnuts and a mustardy dressing Lunch Members Beet, Lentil & Goat Cheese Salad Earthy beets and Puy lentils with creamy goat cheese, walnuts and a mustardy dressing - a bistro salad from pantry shortcuts. 15 min Easy Vegetarian Broccoli & Cheddar Baked Potatoes - Crisp-skinned baked potatoes with steamed broccoli folded into sharp cheddar and yogurt Lunch Members Broccoli & Cheddar Baked Potatoes Crisp-skinned baked potatoes with steamed broccoli folded into sharp cheddar and yogurt - comfort food with its vegetables built in. 1 hr 17 min Easy Vegetarian Caprese Farro Bowl with White Beans - Chewy farro with mozzarella, tomatoes, basil and white beans in a balsamic dressing Lunch Members Caprese Farro Bowl with White Beans Chewy farro with mozzarella, tomatoes, basil and white beans in a balsamic dressing - caprese that counts as a full lunch. 30 min Easy Vegetarian Chicken, Avocado & Quinoa Lunch Bowl - Herby quinoa under sliced chicken, avocado and charred corn with a lime dressing Lunch Members Chicken, Avocado & Quinoa Lunch Bowl Herby quinoa under sliced chicken, avocado and charred corn with a lime dressing - the meal-prep bowl that never gets boring. 30 min Easy Omnivore Chicken, Barley & Kale Soup - A restorative pot of chicken thighs, pearl barley and kale Lunch Members Chicken, Barley & Kale Soup A restorative pot of chicken thighs, pearl barley and kale - the soup equivalent of a weekly multivitamin, and it freezes flawlessly. 45 min Easy Omnivore Chicken, Brazil Nut & Walnut Salad with Tahini - Paprika chicken over crisp leaves with Brazil nuts, walnuts and a lemony tahini dressing Lunch Members Chicken, Brazil Nut & Walnut Salad with Tahini Paprika chicken over crisp leaves with Brazil nuts, walnuts and a lemony tahini dressing - the nuts bring selenium and omega-3s, both studied for fertility. 25 min Medium Omnivore Chickpea "Tuna" Melts - Mashed chickpeas dressed like a deli tuna salad, piled on toast under bubbling cheddar Lunch Members Chickpea "Tuna" Melts Mashed chickpeas dressed like a deli tuna salad, piled on toast under bubbling cheddar - a vegetarian melt with real nostalgia. 15 min Easy Vegetarian Cod & Chorizo-Free Bean Stew - Flaky cod poached on top of a smoky tomato and butter bean stew Lunch Members Cod & Chorizo-Free Bean Stew Flaky cod poached on top of a smoky tomato and butter bean stew - all the depth of the Spanish classic, none of the cured meat. 35 min Medium Pescatarian Garlic Shrimp & Broccoli Stir-Fry with Cashews - A 15-minute garlic and ginger shrimp stir-fry with broccoli and toasted cashews Lunch Members Garlic Shrimp & Broccoli Stir-Fry with Cashews A 15-minute garlic and ginger shrimp stir-fry with broccoli and toasted cashews - zinc, selenium and iodine from one pan. 15 min Easy Pescatarian Ginger Turkey Lettuce Wraps - Savory ginger-garlic turkey in crisp lettuce cups with lime, herbs and cashews Lunch Members Ginger Turkey Lettuce Wraps Savory ginger-garlic turkey in crisp lettuce cups with lime, herbs and cashews - hands-on, fresh and very low carb. 20 min Easy Omnivore Halloumi & Roasted Vegetable Salad with Pomegranate - Golden halloumi over sweet roasted vegetables with pomegranate and mint Lunch Bonus Halloumi & Roasted Vegetable Salad with Pomegranate Golden halloumi over sweet roasted vegetables with pomegranate and mint - the vegetarian lunch nobody feels shortchanged by. 30 min Medium Vegetarian Halloumi, Roast Pepper & Arugula Ciabatta - Seared halloumi and sweet roasted peppers pressed into crusty ciabatta with arugula and basil Lunch Members Halloumi, Roast Pepper & Arugula Ciabatta Seared halloumi and sweet roasted peppers pressed into crusty ciabatta with arugula and basil - a hot sandwich worth staying home for. 20 min Easy Vegetarian Harissa Chicken & Couscous Salad - Harissa-rubbed chicken over lemony couscous with apricots, almonds and herbs Lunch Members Harissa Chicken & Couscous Salad Harissa-rubbed chicken over lemony couscous with apricots, almonds and herbs - a North African lunchbox hero. 31 min Easy Omnivore Herb-Crusted Salmon with Lentil & Arugula Salad - Herb-crusted salmon roasted in about twelve minutes, served over Puy lentils and arugula Lunch Members Herb-Crusted Salmon with Lentil & Arugula Salad Herb-crusted salmon roasted in about twelve minutes, served over Puy lentils and arugula - omega-3s and folate in one preconception lunch plate. 20 min Medium Pescatarian Hoisin Mushroom & Cashew Lettuce Wraps - Meaty chopped mushrooms and cashews in a sticky hoisin glaze, spooned into cool lettuce cups Lunch Members Hoisin Mushroom & Cashew Lettuce Wraps Meaty chopped mushrooms and cashews in a sticky hoisin glaze, spooned into cool lettuce cups - fast, plant-based and moreish. 20 min Easy Vegan Kimchi-Style Fried Rice with Egg - Day-old rice fried with cabbage kimchi flavors and topped with a fully-set fried egg. Weeknight rescue food. Lunch Members Kimchi-Style Fried Rice with Egg Day-old rice fried with cabbage kimchi flavors and topped with a fully-set fried egg. Weeknight rescue food. 20 min Easy Vegetarian Lentil Tabbouleh with Pomegranate - A parsley-heavy tabbouleh where lentils join the bulgur, with pomegranate seeds for sparkle Lunch Members Lentil Tabbouleh with Pomegranate A parsley-heavy tabbouleh where lentils join the bulgur, with pomegranate seeds for sparkle - bright, sharp and iron-rich. 40 min Easy Vegan Miso Salmon & Sesame Broccoli Rice Bowl - Miso-glazed salmon over brown rice with sesame broccoli Lunch Members Miso Salmon & Sesame Broccoli Rice Bowl Miso-glazed salmon over brown rice with sesame broccoli - a takeout-style bowl with a full set of fish nutrients. 34 min Medium Pescatarian Peanut Chicken & Slaw Wraps - Shredded chicken and rainbow slaw in a peanut-lime dressing, rolled into wraps Lunch Members Peanut Chicken & Slaw Wraps Shredded chicken and rainbow slaw in a peanut-lime dressing, rolled into wraps - crunchy, saucy and very packable. 30 min Easy Omnivore Roasted Cauliflower & Freekeh Grain Bowl - Smoky roasted cauliflower over nutty freekeh with a green tahini sauce Lunch Members Roasted Cauliflower & Freekeh Grain Bowl Smoky roasted cauliflower over nutty freekeh with a green tahini sauce - a grain bowl with actual personality. 40 min Medium Vegan Roasted Tomato & Butter Bean Soup with Cheddar Toast - Slow-roasted tomatoes blended with butter beans into a velvety soup, served with proper cheddar toast Lunch Members Roasted Tomato & Butter Bean Soup with Cheddar Toast Slow-roasted tomatoes blended with butter beans into a velvety soup, served with proper cheddar toast - a lunch worth the oven time. 50 min Easy Vegetarian Salmon, Dill & Potato Sheet-pan Salad - Roasted salmon, baby potatoes and green beans tumbled warm into a mustard-dill dressing Lunch Members Salmon, Dill & Potato Sheet-pan Salad Roasted salmon, baby potatoes and green beans tumbled warm into a mustard-dill dressing - a sheet-pan lunch that eats like a picnic. 35 min Easy Pescatarian Salmon Ni莽oise Salad - The classic ni莽oise rebuilt with omega-3-rich salmon and firm boiled eggs Lunch Members Salmon Ni莽oise Salad The classic ni莽oise rebuilt with omega-3-rich salmon and firm boiled eggs - a composed salad that eats like a full meal. 25 min Medium Pescatarian Sardine, Tomato & White Bean Salad - A no-cook Italian pantry salad of sardines, white beans and tomatoes with lemon and parsley Lunch Members Sardine, Tomato & White Bean Salad A no-cook Italian pantry salad of sardines, white beans and tomatoes with lemon and parsley - lunch in the time it takes to open two cans. 15 min Easy Pescatarian Sardine, White Bean & Fennel Salad - Sardines laid over a lemony white bean and shaved fennel salad with capers and parsley Lunch Members Sardine, White Bean & Fennel Salad Sardines laid over a lemony white bean and shaved fennel salad with capers and parsley - a no-cook lunch built straight from the pantry. 25 min Easy Pescatarian Seared Steak & Chimichurri Grain Salad - Sliced seared steak over a barley and tomato salad drowned in punchy chimichurri Lunch Members Seared Steak & Chimichurri Grain Salad Sliced seared steak over a barley and tomato salad drowned in punchy chimichurri - big flavors, serious iron. 30 min Medium Omnivore Shrimp, Mango & Avocado Rice Paper Bowls - A deconstructed summer roll: cooked shrimp, mango, avocado and herbs over rice noodles with a lime-tamari dressing. Lunch Members Shrimp, Mango & Avocado Rice Paper Bowls A deconstructed summer roll: cooked shrimp, mango, avocado and herbs over rice noodles with a lime-tamari dressing. 22 min Medium Pescatarian Smashed Cucumber, Edamame & Soba Salad - Cold soba noodles with smacked cucumber, edamame and a sesame-tamari dressing Lunch Members Smashed Cucumber, Edamame & Soba Salad Cold soba noodles with smacked cucumber, edamame and a sesame-tamari dressing - the lunch that improves in the fridge. 21 min Easy Vegan Spiced Carrot, Red Lentil & Coconut Soup - A silky carrot and red lentil soup with cumin, ginger and a swirl of coconut Lunch Bonus Spiced Carrot, Red Lentil & Coconut Soup A silky carrot and red lentil soup with cumin, ginger and a swirl of coconut - freezer gold, and a stealth iron delivery system. 35 min Easy Vegan Spinach & Ricotta Stuffed Sweet Potatoes - Roasted sweet potatoes loaded with garlicky spinach and lemon ricotta Lunch Members Spinach & Ricotta Stuffed Sweet Potatoes Roasted sweet potatoes loaded with garlicky spinach and lemon ricotta - a warm, soft, quietly virtuous lunch. 55 min Easy Vegetarian Tuna-Free Ni莽oise with Hot-Smoked Trout - All the Ni莽oise pleasures Lunch Members Tuna-Free Ni莽oise with Hot-Smoked Trout All the Ni莽oise pleasures - potatoes, green beans, olives, eggs - with hot-smoked trout standing in for the tuna. 30 min Medium Pescatarian Turkey Larb-Style Lettuce Cups - Thai-style spiced turkey with lime, herbs and toasted rice crunch, scooped into lettuce cups Lunch Members Turkey Larb-Style Lettuce Cups Thai-style spiced turkey with lime, herbs and toasted rice crunch, scooped into lettuce cups - fast, fresh and very low-carb. 20 min Easy Omnivore Vietnamese-Style Chicken Noodle Salad - Rice noodles, poached chicken, pickled carrot and a pile of herbs with nuoc-cham-style dressing Lunch Members Vietnamese-Style Chicken Noodle Salad Rice noodles, poached chicken, pickled carrot and a pile of herbs with nuoc-cham-style dressing - light but never boring. 30 min Medium Omnivore Whipped Feta & Roasted Grape Flatbreads - Warm flatbreads spread with whipped feta under sticky roasted grapes, walnuts and thyme Lunch Members Whipped Feta & Roasted Grape Flatbreads Warm flatbreads spread with whipped feta under sticky roasted grapes, walnuts and thyme - sweet-savory and quietly special. 27 min Easy Vegetarian Zucchini, Pea & Mint Orzo Salad - Warm orzo with charred zucchini ribbons, peas, mint and feta in a lemony dressing Lunch Members Zucchini, Pea & Mint Orzo Salad Warm orzo with charred zucchini ribbons, peas, mint and feta in a lemony dressing - green, summery and lunchbox-proof. 25 min Easy Vegetarian

Common questions

What should we eat for lunch when trying to conceive?

A Mediterranean-leaning plate: oily fish or legumes for the base, leafy greens for folate, olive oil and nuts for fats. It is the eating pattern most consistently linked to better fertility in both partners.

How often should we eat fish when trying to conceive?

Aim for two portions of low-mercury oily fish a week each - salmon, trout, sardines or mackerel. The omega-3s build the membranes of both eggs and sperm.

Are salads safe when trying to conceive?

Yes - just wash produce well and keep dressings made with pasteurized ingredients. It is also the perfect time to build the food-hygiene habits pregnancy will ask of you anyway.

This is general information, not medical advice - always check with your doctor or midwife. See our sources and standards.

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