My Weekly Fertility Meal Plan: Keto, Anti-Inflammatory, and Actually Doable

I've been deep in the fertility nutrition rabbit hole for a while now, and honestly? Most meal plans out there are either too complicated, full of ingredients I can't eat, or require me to spend three hours in the kitchen every night. With a toddler. No thank you.

So I built my own. It's keto, anti-inflammatory, fertility-focused, and it works around my specific food rules (more on those below). The whole thing runs on Sunday batch prep - about 45 minutes - and then weekday meals come together in 15 minutes or less.

My Food Rules

Before we get into the meals, here's why this plan looks the way it does:

• Keto / low carb / anti-inflammatory / fertility-focused - the foundation
• No eggs for breakfast - I eat 3+ eggs daily in snacks and other meals, so I switch it up in the morning
• No garlic, no onion - FODMAP sensitivity (yes, it's real, and yes, it took forever to figure out)
• No olive oil - fraud risk is too high. I use ghee, coconut oil, and avocado instead
• No nightshades - that means no tomatoes, peppers, paprika, eggplant, or white potatoes
• No peanuts - inflammatory legume
• No seed oils - sunflower, cottonseed, soybean, canola - none of it
• No Dutch-processed cocoa - raw cacao only
• Bone broth over collagen powder - the real stuff, not supplements
• Soups whenever possible - easy to digest, nutrient-dense, and comforting

My Go-To Ingredients

• Cooking fats: ghee, coconut oil
• Cold fats: avocado, coconut cream, nut butters
• Protein: grass-fed ground beef (loose, not patties), chicken breast, wild salmon, skipjack tuna (2x/week max)
• Flavor builders: cilantro, ginger, lime, cumin, turmeric
• Snack staples: macadamia nuts, brazil nuts (2-3 daily for selenium), hard-boiled eggs
• Fruit: wild blueberries (1/4 cup max per day)
• Dairy alternative: cashew yogurt (using up current stock)

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The Meal Plan

Monday (~1,950 calories)

Breakfast: Coconut Cream Chia Pudding (~500 cal)

Prep night before, 2 minutes

• 3 tbsp chia seeds
• 1 cup full-fat coconut cream (from can)
• Pinch sea salt + cinnamon

Stir in a jar, fridge overnight. Morning toppings:

• 1/4 cup wild blueberries
• 2 tbsp hemp seeds
• Small handful walnuts

Lunch: Beef + Ginger Bone Broth Soup (~650 cal)

15 min, makes 2-3 servings - batch it

• 8 oz grass-fed ground beef
• 1 tbsp coconut oil
• 1 tbsp fresh ginger, minced
• 1 tsp cumin
• 4 cups bone broth
• 1 cup chopped zucchini
• 1 cup shredded cabbage
• 1 cup spinach (stir in at end)
• 1 tbsp coconut aminos
• Big handful fresh cilantro on top

Snack: Hard-Boiled Eggs + Bone Broth (~250 cal)

• 3 hard-boiled eggs
• 1 mug warm bone broth with pinch turmeric
• 2-3 brazil nuts

Dinner: Baked Wild Salmon + Roasted Broccoli (~550 cal)

• 6-8 oz wild sockeye salmon
• 2 cups broccoli florets
• 1 tbsp ghee (melted, drizzled over both)
• 1/2 tsp turmeric, sea salt + pepper
• Juice of 1/2 lemon + fresh cilantro

400F, parchment-lined sheet, 12-15 min.

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Tuesday (~2,000 calories)

Breakfast: Almond Flour Pancakes (~500 cal)

Batch-prepped Sunday, just reheat 30 sec

• 2-3 pancakes (almond flour, eggs, coconut cream, baking powder, cinnamon)
• 2 tbsp coconut cream on top
• 1/4 cup wild blueberries
• 1 tbsp almond butter

Lunch: Tuna Salad Bowl (~550 cal)

• 2 cans skipjack tuna (Wild Planet or Safe Catch)
• 1/2 avocado, mashed
• Juice of 1 lime
• Big handful cilantro, chopped
• 1 stalk celery, diced
• Sea salt + pepper

Serve over mixed greens or massaged kale + 2 tbsp hemp seeds + 1/4 cup macadamias

Snack: Yogurt Bowl + Eggs (~350 cal)

• 1/2 cup cashew yogurt
• 1 tbsp raw cacao powder
• 1 tbsp almond butter
• 2 hard-boiled eggs on the side
• 2-3 brazil nuts

Dinner: Salmon Chowder (~600 cal)

20 min, creamy

• 6 oz wild salmon, cubed (or 1 can)
• 1 tbsp ghee
• 2 stalks celery, diced
• 1 cup cauliflower florets
• 2 cups bone broth
• 1/2 cup coconut cream
• 1/2 tsp turmeric
• Fresh dill + squeeze of lemon

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Wednesday (~1,950 calories)

Breakfast: Cacao Chia Pudding (~500 cal)

Prep night before

• 3 tbsp chia seeds
• 1 cup coconut cream
• 1 tbsp raw cacao powder
• Pinch sea salt + cinnamon

Fridge overnight. Toppings: coconut flakes, walnuts, wild blueberries

Lunch: Ground Beef Taco Soup (~650 cal)

15 min

• 8 oz grass-fed ground beef, browned loose in ghee
• 1 tsp cumin + 1/2 tsp turmeric
• 4 cups bone broth
• 1 cup chopped cauliflower + 1 cup shredded cabbage
• Simmer 10 min
• Top: 1/2 avocado, coconut cream drizzle, cilantro, lime

Snack: Eggs + Macadamias + Bone Broth (~300 cal)

• 3 hard-boiled eggs
• Small handful macadamias + 2-3 brazil nuts
• 1 mug bone broth

Dinner: Chicken Breast + Kale Salad + Avocado-Cilantro Drizzle (~500 cal)

• 2 chicken breasts, rubbed with ghee + turmeric + salt
• Roast 425F, 20-25 min

Kale salad: 3 cups lacinato kale massaged with lemon + salt, hemp seeds, macadamias

Drizzle: 1/2 avocado + cilantro + lime + melted coconut oil + salt, mashed together

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Thursday (~2,000 calories)

Breakfast: Almond Pancakes + Coffee (~500 cal)

• 2-3 batch-prepped pancakes, microwaved
• Almond butter drizzle + blueberries
• Coffee with splash coconut cream

Lunch: Beef + Ginger Soup (leftover batch) (~650 cal)

Same as Monday - pull from fridge, reheat

Snack: Cashew Yogurt Bowl + Eggs (~350 cal)

• 1/2 cup cashew yogurt + raw cacao + almond butter
• 2-3 hard-boiled eggs + brazil nuts

Dinner: Ground Beef Bowl with Cauliflower Mash (~500 cal)

• 6 oz grass-fed ground beef, browned loose in ghee
• 1 tbsp fresh ginger + 1 tsp cumin + coconut aminos
• 1 cup shredded cabbage stir-fried with the beef
• Cauliflower mash: steamed cauliflower + ghee + salt
• Cilantro + lime on top

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Friday (~1,900 calories)

Breakfast: Coconut Cream Chia Pudding (~500 cal)

Same as Monday - pull jar from fridge

Lunch: Tuna over Greens (~500 cal)

• 1 can skipjack tuna + 1/2 avocado mashed + lime + cilantro + celery
• Over mixed greens with hemp seeds + macadamias

Snack: Eggs + Bone Broth + Nuts (~300 cal)

• 3 hard-boiled eggs + macadamias + brazil nuts + bone broth mug

Dinner: Baked Salmon + Roasted Broccoli + Cauliflower (~600 cal)

• 6-8 oz wild sockeye salmon
• Broccoli + cauliflower florets
• Ghee, turmeric, lemon, cilantro
• 400F, 12-15 min

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Saturday (~2,050 calories)

Breakfast: Cacao Chia Pudding (~500 cal)

Same as Wednesday - second jar from fridge

Lunch: Salmon Chowder (leftover or fresh) (~600 cal)

Reheat from Tuesday or make a fresh batch

Snack: Yogurt Bowl + Eggs (~350 cal)

• Cashew yogurt + cacao + almond butter + brazil nuts
• 2-3 hard-boiled eggs

Dinner: Ground Beef + Cabbage Stir-Fry Bowl (~600 cal)

• 8 oz grass-fed ground beef, browned loose in coconut oil
• 1 tbsp ginger + 1 tsp cumin + coconut aminos
• 2 cups shredded cabbage + 1 cup chopped zucchini
• 1/2 avocado on top + cilantro + lime squeeze

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Sunday (~1,950 calories)

Breakfast: Almond Pancakes (~500 cal)

Last of the batch - microwave + toppings

Lunch: Ground Beef Taco Soup (leftover) (~650 cal)

Reheat from Wednesday's batch

Snack: Eggs + Macadamias + Bone Broth (~300 cal)

• 3 hard-boiled eggs + nuts + bone broth

Dinner: Chicken Breast + Kale Salad (~500 cal)

Same as Wednesday - chicken breast with ghee/turmeric + massaged kale + avocado-cilantro drizzle

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Sunday Batch Prep (~45 minutes)

This is what makes the whole week work. Put on a podcast, let the toddler "help," and knock it all out:

1. Triple batch almond pancakes - cook them all, freeze flat between parchment paper
2. Make 2 jars chia pudding (2 flavors - coconut cream and cacao)
3. Hard-boil 12+ eggs - they last all week
4. Brown 1.5 lbs ground beef loose with ginger + cumin (use half Monday, half later)
5. Make a big pot of soup - eat for 2-3 days

That's it. 45 minutes of actual work, and your future self will thank you every single weeknight.

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Weekly Grocery List

Meat + Fish

• Grass-fed ground beef - 3 lbs
• Chicken breast - 4-6
• Wild sockeye salmon - 3-4 fillets (or mix fillets + cans)
• Skipjack tuna - 3 cans (Wild Planet or Safe Catch)
• Eggs - 2 dozen
• Bone broth - 2 gallons

Fats

• Coconut cream, full-fat cans - 6-7
• Ghee, grass-fed - 1 jar
• Coconut oil - 1 jar
• Avocados - 5-6
• Almond butter - 1 jar
• Almond flour - 1 bag

Nuts + Seeds (all RAW)

• Macadamia nuts
• Walnuts
• Brazil nuts (small bag)
• Hemp seeds
• Chia seeds, organic black

Produce

• Broccoli - 2 heads
• Cauliflower - 2 heads
• Zucchini - 4
• Lacinato kale - 2 bunches
• Spinach - 1 bag
• Cabbage - 1 head
• Celery - 1 bunch
• Mixed greens - 1 bag
• Fresh ginger - 1 big knob
• Lemons - 4
• Limes - 5
• Fresh cilantro - 3 bunches
• Fresh dill - 1 bunch

Frozen

• Wild blueberries - 1 bag

Pantry

• Raw cacao powder
• Coconut flakes, unsweetened
• Coconut aminos
• Cumin, turmeric, cinnamon
• Sea salt, black pepper
• Baking powder

Use Up

• Cashew yogurt (sub into snack bowls)

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Why This Works for Fertility

Every choice in this plan is intentional:

• High fat, low carb keeps blood sugar stable and supports hormone production
• Wild salmon 2-3x/week for omega-3s and vitamin D
• Brazil nuts daily for selenium (critical for thyroid and egg quality)
• Bone broth provides glycine, collagen, and minerals in the most bioavailable form
• No seed oils or inflammatory fats means less oxidative stress on your cells
• Turmeric + ginger in almost everything for natural anti-inflammatory support
• No nightshades reduces potential immune triggers
• FODMAP-friendly because gut health IS reproductive health

This isn't a diet. It's how I eat now. And honestly, once you get the Sunday prep dialed in, it feels effortless.