A week of simple meals for the days after your period
A relaxed week of meal ideas for the follicular phase: practical, affordable foods from Nigerian and British kitchens to help you feel nourished while trying to conceive.
By PreggieLover 3 min read
Food is one of the simplest ways to care for yourself while you are trying to conceive, and the days after your period are a good time to settle into steady habits. There is no magic fertility food, and you do not need expensive superfoods. What helps most is a varied, balanced diet that gives your body what it needs to stay well. Here is a relaxed week of ideas to inspire you. Swap anything to suit your taste, culture and budget.
The basics, simply
- Vegetables and fruit at most meals, in different colours.
- Wholegrains and starchy foods such as oats, brown rice, wholemeal bread, yam, potatoes or plantain.
- Protein from beans, lentils, eggs, fish, chicken or lean meat.
- Healthy fats from nuts, seeds, avocado, olive oil or oily fish.
- Plenty of water through the day.
- Plus the daily folic acid supplement your doctor, midwife or pharmacist recommends.
Monday: an easy start
Breakfast: porridge made with oats and milk, topped with sliced banana and a handful of nuts.
Lunch: beans on wholemeal toast, or ewa agoyin with a slice of bread and a side of fruit.
Dinner: baked or grilled salmon or mackerel with potatoes and green vegetables. Oily fish is a good source of omega-3 fats.
Tuesday: green and generous
Breakfast: eggs scrambled with spinach and tomatoes.
Lunch: a large salad with chickpeas, cucumber, peppers and a drizzle of olive oil.
Dinner: efo riro or ugwu soup with fish or lean meat and a small portion of your preferred swallow, or brown rice.
Wednesday: one-pot comfort
Breakfast: plain yoghurt with berries and seeds.
Lunch: leftover soup or stew with rice.
Dinner: a lentil and vegetable stew or dhal with brown rice. Make extra for tomorrow.
Thursday: quick and colourful
Breakfast: wholemeal toast with avocado and a boiled egg.
Lunch: leftover lentil stew in a wrap with salad.
Dinner: chicken stir-fry with lots of vegetables and noodles or rice.
Friday: something to enjoy
Breakfast: akara or moi moi with pap or a slice of bread.
Lunch: a jacket potato with beans or tuna and sweetcorn.
Dinner: homemade jollof rice with grilled chicken or fish and a big side salad. Food can be a joy as well as fuel.
Saturday: slow and sociable
Breakfast: boiled yam or sweet potato with egg sauce made with tomatoes and peppers.
Lunch: a vegetable-packed soup with wholemeal bread.
Dinner: invite a friend round. Roast chicken with vegetables, or pepper soup with fish, shared around the table.
Sunday: rest day cooking
Breakfast: fruit, yoghurt and a handful of nuts, nothing complicated.
Lunch: a traditional Sunday meal with family, with plenty of vegetables on the side.
Dinner: something light, such as a vegetable omelette or soup.
Snacks to keep handy
- Fresh fruit such as oranges, apples, bananas or pawpaw.
- Unsalted nuts or groundnuts.
- Carrot sticks or cucumber with hummus.
- Yoghurt.
- Boiled eggs.
A few things to keep in mind
- Keep caffeine moderate, and many health bodies advise avoiding alcohol when trying to conceive.
- Limit fish that can be high in mercury, such as shark, swordfish and marlin.
- If you have a health condition such as diabetes, PCOS or a thyroid problem, ask your doctor or a dietitian for advice that suits you.
- Your partner's diet matters too. Healthy habits benefit both of you.
Food as care, not control
It is easy for food to become another thing to get perfect, another source of guilt. Please don't let it. Eating well is a way of caring for the body God gave you, not a test you can pass or fail. The apostle John wrote a warm wish to his friend that sums it up beautifully:
“Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.” (3 John 1:2, KJV)
God cares about your health, body and soul. Enjoy your meals, share them when you can, and give thanks.
A grace for this week's table
Lord, thank You for the food on my table and the strength it brings. Help me to nourish my body with care and enjoy each meal without worry. Bless my health this week, inside and out. Amen.
Frequently asked questions
Are there special foods that boost fertility?
There is no single fertility food. A varied, balanced diet with vegetables, fruit, wholegrains, protein and healthy fats, plus a recommended folic acid supplement, supports your overall health.
Which fish should I limit when trying to conceive?
Oily fish like salmon and mackerel are good choices, but it is wise to limit fish that can be high in mercury, such as shark, swordfish and marlin.
This article is for general information and encouragement, not medical advice. Please talk to your doctor or midwife about your own health and your baby's.
