The key to a healthy pregnancy starts before conception, as aspiring mothers are becoming increasingly aware of how diet and lifestyle choices may influence their fertility.1 Eating a Mediterranean-style diet, rich in seafood, fruits, vegetables, nuts, seeds and legumes – along with less red meat, added sugars and processed foods – has been associated with improvements in egg quality and hormonal benefits in studies of women from the US, Greece, Italy and Brazil. 2,3,4,5 But when it comes to fertility, the importance of healthy habits is not exclusive to women; it’s also important for men.
So, What About Dad?
In order to conceive, a healthy egg and sperm need to meet up and decide they’re a good match. Fortunately, recent research has linked men’s sperm quality to a plant-forward diet that emphasizes more fruits, vegetables, whole grains, legumes, nuts, seeds, seafood, poultry, and low fat dairy, and limits red meat, added sugars and processed foods.6 Not smoking and limiting alcohol and cannabis also makes good sense.
Unfortunately, many men aren’t aware that their diet and lifestyle choices may be affecting their fertility. This includes men who have had a semen analysis as part of a fertility work-up as the traditional testing cannot capture all the ways a man’s habits may influence his sperm. Supporting his partner by also eating healthfully in the preconception phase can help men feel more involved in the pregnancy process and provide the same opportunity to nurture the healthful diet and lifestyle habits they’ll both want to pass on to their future kids.
With a little attention to planning and preparation, nutritious, plant-forward eating for two doesn’t need to be complicated. These sample meal plans – complete with shopping list – can help get you started on a path that supports overall health.
Day #1
Breakfast
1 cup cooked (½ c dry) old-fashioned oats
2 Tbsp chopped walnuts
8 oz low-fat milk
1 ¼ c sliced strawberries
½ tsp cinnamon
Coffee or tea
Snack
1 medium banana
Lunch
8” whole wheat tortilla wrap
4 oz canned chicken in water
2 Tbsp light mayonnaise
1 Tbsp dried cranberries (optional)
½ cup lettuce or spinach
3 tomato slices
1/3 sliced avocado
12 oz lightly flavored seltzer
Snack
1 slice whole wheat toast
2 Tbsp walnut butter
Dinner
6 oz roasted pork tenderloin seasoned with garlic, rosemary and thyme
1 medium baked potato
2 cups streamed broccoli
2 Tbsp vegetable oil spread
8 oz low-fat milk
Day #2
Breakfast
Omelet
2 large eggs
1/3 cup crumbled feta cheese
¾ cup cooked baby spinach
½ cup chopped tomatoes
Non-stick spray or cooking oil
2 slices whole grain toast with 2 Tbsp vegetable oil spread
Coffee or tea
Snack
1 container vanilla, non-fat Greek yogurt
1 cup grapes
Lunch
2 slices whole grain bread
3 slices roast turkey breast
1 slice Swiss cheese
2 Tbsp hummus
¼ cup roasted red peppers
1 medium apple
Water or seltzer
Snack
8 multigrain crackers
1 Tbsp nut butter
Dinner
5 oz baked chicken breast, cooled
4 cups mixed greens
½ pint cherry tomatoes
¼ medium cucumber, sliced
¼ yellow Bell pepper, sliced
6 pitted Kalamata olives
¼ c chickpeas
1 oz chopped walnuts
2 Tbsp balsamic vinaigrette dressing
Water or seltzer
Day #3
Breakfast
1 cup shredded wheat cereal
¼ cup granola
½ cup blueberries
2 Tbsp chopped walnuts
8 oz low-fat milk
Coffee or tea
Snack
1 small apple dipped in 1 Tbsp nut butter
Lunch
Grilled cheese
2 slice whole grain bread
2 slices cheddar cheese
3 slices tomato
1 Tbsp vegetable oil spread
6 oz canned lentil soup
Water or seltzer
Snack
1 container plain, low-fat Greek yogurt mixed with 1 Tbsp chopped walnuts and ½ medium banana, sliced
Dinner
5 oz baked salmon
2/3 cup cooked brown rice
1 cup cauliflower roasted in extra virgin olive oil with a pinch of sea salt
8 oz low-fat milk (or fortified soymilk)
2 cups cantaloupe, cubed
Shopping List
Quantities assume two servings
Produce
4 medium bananas
½ pound green or red grapes
2 oranges
4 apples
1 ripe avocado
2 medium Russet potatoes
1 medium cucumber
1 yellow bell pepper
1-pint blueberries
1-pound package strawberries
1-pint cherry tomatoes
2 large tomatoes
1 head broccoli
1 head cauliflower
5 oz bag baby spinach
Grains and Dry Goods
1 (18 oz) container old fashioned oats
1 box shredded wheat cereal
1 small package granola cereal
1 loaf whole grain bread
1 box whole grain crackers
1 package whole wheat tortillas
1 package pre-cooked frozen brown rice
1-pound bag chopped walnuts (Don’t forget to store in the refrigerator or freezer!)
Canned/Jarred Goods
1 small jar light mayonnaise
1 small jar kalamata olives
1 bottle balsamic vinaigrette dressing
1 (15 oz) can lentil soup
1 (12.5 oz) can chicken breast, in water
Meat and Seafood
½ pound sliced turkey breast
½ pound salmon
½ chicken breast
1 pork tenderloin (at least 1 pound)
Dairy/Other Refrigerated Items
2 containers plain, non-fat Greek yogurt
2 containers vanilla, non-fat Greek yogurt
¼ pound Swiss cheese
¼ pound sliced cheddar cheese
½ gallon low-fat milk
½ dozen large eggs
1 small container hummus
1 container vegetable oil spread
1 Stephenson J, Heslehurst N, Hall J, et al. Before the beginning: nutrition and lifestyle in the preconception period and its importance for future health. Lancet. 2018 May 5; 391(10132): 1830–1841.
2Braga DP, Halpern G, Setti AS, et al. The impact of food intake and social habits on embryo quality and the likelihood of blastocyst formation. Reprod Biomed Online. 2015 Jul;31(1):30-8. doi: 10.1016/j.rbmo.2015.03.007.
3 Karayiannis D, Kontogianni MD, Mendorou C, et al. Adherence to the Mediterranean diet and IVF success rate among non-obese women attempting fertility. Hum Reprod. 2018 Mar 1;33(3):494-502. doi: 10.1093/humrep/dey003.
4 Barrea L, Arnone A, Annunziata G, et al. Adherence to the Mediterranean Diet, Dietary Patterns and Body Composition in Women with Polycystic Ovary Syndrome (PCOS). Nutrients. 2019 Sep 23;11(10). pii: E2278. doi: 10.3390/nu11102278.
5 Chavarro JE, Rich-Edwards JW, Rosner B, et al. Diet and Lifestyle in the Prevention of Ovulatory Disorder Infertility. Obstet Gynecol; 2007. 110(5):1050-1058. doi: 10.1097/01.AOG.0000287293.25465.e1
6 Salas-Huetos A, Bulló M, Salas-Salvadó J, et al. Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Hum Reprod Update. 2017 Jul 1;23(4):371-389. doi: 10.1093/humupd/dmx006.
