Nutrition
Foundational Needs — Nutrition
Fertility-supportive recipes
Mediterranean-style eating reduces inflammation, supports hormonal balance, and nourishes egg quality. The foundation is simple: whole foods, healthy fats, lean protein, and plenty of color. When in doubt, as Michael Pollan says — “Eat food. Not too much. Mostly plants.”
Mediterranean grain bowl
20 min · lunchIngredients
Quinoa or farro, chickpeas, cucumber, cherry tomatoes, red onion, kalamata olives, crumbled feta.
Dressing
Lemon juice, olive oil, garlic, dried oregano, salt. Toss and serve.
Sheet-pan salmon & veg
30 min · dinnerIngredients
Salmon fillet, zucchini, bell peppers, cherry tomatoes, asparagus; olive oil, lemon zest, garlic, fresh dill.
Method
Toss, roast at 400°F for 20–22 min. Finish with a squeeze of lemon.
Spiced lentil & spinach soup
35 min · anti-inflammatoryIngredients
Red lentils, diced tomatoes, spinach, vegetable broth, onion, garlic, turmeric, cumin, coriander.
Method
Simmer until lentils are soft; stir in spinach. Finish with lemon and olive oil.
Berry & walnut overnight oats
5 min + overnight · breakfastIngredients
Rolled oats, milk of choice, chia seeds, a spoon of Greek yogurt, mixed berries, chopped walnuts, cinnamon, drizzle of honey.
Method
Stir together in a jar, chill overnight, top with fresh berries.
Golden turmeric latte
10 min · eveningIngredients
Milk of choice, turmeric, cinnamon, fresh ginger, a pinch of black pepper, honey to taste.
Method
Warm gently and whisk. A soothing, caffeine-free wind-down drink.
Yogurt, berry & seed bowl
5 min · snackIngredients
Greek yogurt, berries, pumpkin and sunflower seeds, ground flax, a drizzle of honey, cacao nibs.
Method
Layer and enjoy — protein, fiber, and healthy fats in one bowl.
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