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Preconception · 8 recipes · 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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Chicken, Avocado & Quinoa Lunch Bowl Lunch 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 Ginger-Lime Salmon Burgers with 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. 30 min Medium Pescatarian Greek Chicken Pitas with Tzatziki 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. 30 min Medium Omnivore Mediterranean Chickpea & Feta Salad Lunch Mediterranean Chickpea & Feta Salad Chickpeas, cucumber, tomatoes and feta in a lemon-oregano dressing - the ten-minute lunch that covers folate, fiber and calcium in one bowl. 15 min Easy Vegetarian Turmeric Red Lentil & Spinach Stew Lunch Turmeric Red Lentil & Spinach Stew The one deliberately legume-heavy meal of the week - red lentils are among the richest whole-food sources of folate and iron. 35 min Easy Vegan Beef & Bulgur Stuffed Peppers 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. 50 min Medium Omnivore Beet, Lentil & Goat Cheese Salad 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 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. 60 min Easy Vegetarian Caprese Farro Bowl with White Beans 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, Barley & Kale Soup 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 Lunch Members Chicken, Brazil Nut & Walnut Salad with Tahini Brazil nuts are nature's selenium supplement - key for sperm motility and thyroid health - while walnuts bring omega-3s. 25 min Medium Omnivore Cod & Chorizo-Free 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 Prawn & Broccoli Stir-Fry with Cashews Lunch Members Garlic Prawn & Broccoli Stir-Fry with Cashews Prawns bring zinc, selenium and iodine - three of the biggest levers for sperm quality - with folate-rich broccoli alongside. 15 min Easy Pescatarian Ginger Turkey Lettuce Wraps 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 Lunch Members 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 & Rocket Ciabatta Lunch Members Halloumi, Roast Pepper & Rocket Ciabatta Seared halloumi and sweet roasted peppers pressed into crusty ciabatta with rocket and basil - a hot sandwich worth staying home for. 20 min Easy Vegetarian Harissa Chicken & Couscous Salad Lunch Members Harissa Chicken & Couscous Salad Harissa-rubbed chicken over lemony couscous with apricots, almonds and herbs - a North African lunchbox hero. 30 min Easy Omnivore Herb-Crusted Salmon with Lentil & Rocket Salad Lunch Members Herb-Crusted Salmon with Lentil & Rocket Salad DHA and vitamin D from the salmon, folate and iron from a modest lentil base - the single best preconception lunch here. 20 min Medium Pescatarian Hoisin Mushroom & Cashew Lettuce Wraps 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 Lunch Members Kimchi-Style Fried Rice with Egg Day-old rice fried with cabbage kimchi flavors - gochujang optional - and topped with a fully-set fried egg. Weeknight rescue food. 20 min Easy Vegetarian Lentil Tabbouleh with Pomegranate 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. 25 min Easy Vegan Miso Salmon & Sesame Broccoli Rice Bowl 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. 30 min Medium Pescatarian Peanut Chicken & Slaw 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. 25 min Easy Omnivore Prawn, Mango & Avocado Rice Paper Bowls Lunch Members Prawn, Mango & Avocado Rice Paper Bowls A deconstructed summer roll: cooked prawns, mango, avocado and herbs over rice noodles with a lime-tamari dressing. 25 min Medium Pescatarian Roasted Cauliflower & Freekeh Grain Bowl 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 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 Traybake Salad Lunch Members Salmon, Dill & Potato Traybake Salad Roasted salmon, baby potatoes and green beans tumbled warm into a mustard-dill dressing - a one-tray lunch that eats like a picnic. 35 min Easy Pescatarian Salmon Niçoise Salad Lunch Members Salmon Niçoise Salad The classic niçoise rebuilt with omega-3-rich salmon and jammy eggs - a composed salad that eats like a full meal. 25 min Medium Pescatarian Sardine, White Bean & Fennel Salad Lunch Members Sardine, White Bean & Fennel Salad Sardines are a preconception superstar - omega-3s, vitamin D, B12 and calcium from the soft bones, very low in mercury. 15 min Easy Pescatarian Sardine, Tomato & White Bean Salad 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 tins. 10 min Easy Pescatarian Seared Steak & Chimichurri Grain Salad 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 Smashed Cucumber, Edamame & Soba Salad 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. 20 min Easy Vegan Spiced Carrot, Red Lentil & Coconut Soup Lunch Members 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 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 Niçoise with Hot-Smoked Trout Lunch Members Tuna-Free Niçoise with Hot-Smoked Trout All the Niçoise pleasures - potatoes, green beans, olives, eggs - with hot-smoked trout standing in for the tuna. 30 min Medium Pescatarian Turkey Larb-Style 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 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 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. 25 min Easy Vegetarian White Bean & Tuna-Style Chickpea Melts Lunch Members White Bean & Tuna-Style Chickpea 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 Zucchini, Pea & Mint Orzo Salad Lunch Members Zucchini, Pea & Mint Orzo Salad Warm orzo with griddled 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.

Free guide

The kitchen guide for the whole journey

What to eat (and what to skip) from trying to toddler - the safety rules, the key nutrients, and a week of meals to start with. Free, yours to keep.

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