“Eating well before you try to get pregnant
serves two purposes. It helps you conceive,
and it helps you have a healthy baby”

— Nina Planck

Nourishing Your Body for Conception

The key concepts of the Fertility Program, focus on nourishing your body with wholesome, nutrient-dense foods that are minimally processed and free from artificial additives. This approach aims to provide the body with essential nutrients, healthy fats, and adequate protein to support hormonal balance and reproductive function.

Key Principles of the Fertility Program

2. Embrace Healthy Fats
Incorporate sources of healthy fats into your diet, including avocados, olive oil, nuts, seeds, and fatty fish like wild salmon and sardines. These fats are essential for hormone production and absorption of fat-soluble vitamins.

1. Prioritize Real Foods
Focus on consuming foods in their natural state, such as fruits, vegetables, whole grains, nuts, seeds, and pasture-raised meats. Minimize the intake of processed foods, refined sugars, and artificial additives.

3. Opt for Organic and Pasture-Raised
Whenever possible, choose organic produce and pasture-raised animal products. These options are free from pesticides, hormones, and antibiotics, which can disrupt hormonal balance and impact fertility.


4. Focus on Quality Protein:
Include high-quality protein sources such as grass-fed beef, free-range poultry, wild-caught fish, and organic eggs. Protein is essential for building and repairing tissues, including reproductive organs.



5. Balance Blood Sugar Levels:
Avoid refined carbohydrates and opt for complex carbohydrates such as whole grains, legumes, and starchy vegetables. Balancing blood sugar levels is crucial for hormone regulation and reproductive health.


6. Prioritize Nutrient-Dense Foods:
Choose foods rich in essential vitamins and minerals, including folate, zinc, iron, and vitamin D. Leafy greens, liver, shellfish, and eggs are excellent sources of these fertility-supporting nutrients.


Example Fertility Diet Meal Plan:

• Breakfast: Spinach and mushroom omelet cooked in olive oil, topped with avocado slices.

• Snack: Greek yogurt with figs and a handful of almonds.

• Lunch: Quinoa with roasted wild salmon, green beans, cherry tomatoes, and homemade pesto.

• Snack: Sliced apples with almond butter.

• Dinner: Oven-roasted free-range chicken with roasted sweet potatoes and steamed broccoli, drizzled with olive oil.

The fertility Program

During my journey to becoming pregnant, I studied at IIN Nutrition School which gave me valuable insights. One lecture, in particular, by Nina Plank, resonated deeply with me. She emphasized the importance of nourishing the body with real, wholesome foods for conception and throughout pregnancy. I changed my oat milk to whole milk and indulged in full-fat yogurt because these are more nutrient-rich choices. I started to eat organ meats and roasted free-range chicken providing me with essential vitamins (vitamins A, B, D, E, and K), and minerals (iron, magnesium, zinc, and folate) to boost fertility.

Additionally, I took supplements like vegan omega-3, vitamin K, and folic acid. I reduced my intake of alcohol and caffeine trying to nurture my body to create an optimal environment for conception

In six months I was pregnant. There's no evidence that this is due to my dietary changes. There’s no such thing as a one-size-fits-all approach to fertility. We can’t fully control it. However, scientific evidence strongly suggests that diet plays an important role in fertility. And this is what we can control. So, if you're considering starting a family, it's worth looking at your food choices both before and during pregnancy.

By nourishing your body with wholesome, nutrient-dense foods, you can support your fertility journey and lay a solid foundation for this little human that you will be nurturing….

Boost Fertility Through Food

It’s my mission to help women feel in control of their health by eating the right foods, prepared the right way with the best ingredients to nurture their body and their future baby. As a holistic health coach and personal chef, I will guide you through the best and easiest way for you to optimize your lifestyle with a focus on the right foods to prepare your body for conception. I am not a dietician, I am a holistic health coach, I work alongside doctors and caretakers. It’s very important always to consult your doctor in case of health issues. I am here to help you eat the right foods on your way to motherhood. Based on your wishes and needs we’ll decide how to guide you. These are the services that we can include in your fertility program package.

1:1 coaching

Personalized guidance and support aimed at optimizing your nutrition to boost fertility and prepare your body for pregnancy. We’ll discuss your cycle, dietary choices, nutritional supplements, food habits and cravings, and your lifestyle that can impact fertility positively. We will review your kitchen cabinets to explore which items need to go and which we need to add to your grocery list. I will consider your medical history, current medical concerns, and eating preferences to build a plan that works in your life.

Unlimited support and guidance through Whatsapp

Whether you have questions, need quick advice, or simply want encouragement along the way, I’m just a message away to help you stay on track and feel confident in your journey.

Customized Meal Plans

I will provide you with customized meal plans that support hormonal balance, and boost fertility and are based on your personal needs and preferences.

Recipes

You will receive recipes in your mailbox specifically for boosting fertility based on your personal needs.

Personal Chef Service

If you live in Lisbon, Cascais (Portugal) or the surroundings it will be my honor to prepare healthy meals and snacks for the week. This service can also be booked aside from coaching.

Let’s get you ready

for a healthy pregnancy

How the Fertility Programs looks like

The Fertility Program aligns with your body’s natural rhythms, providing essential nutritional support for hormonal balance, reproductive health, and overall wellness. By focusing on real, unprocessed foods, quality proteins, healthy fats, and essential vitamins, this holistic approach combines nutrition, mindful practices, and intentional focus to optimize your fertility. Over 6 weeks, you’ll be supported with a nourishing meal plan and practical guidance to fuel your body for reproductive health.

  • Focus: During the first phase of your cycle, it's important to focus on rest and rejuvenation. This week, we center on replenishing the body after menstruation, supporting it with the nutrition needed for recovery and renewal. It’s a time for introspection and listening to your body’s needs.
    Key Actions:

    • Focus on calming, restorative nourishment.

    • Support your body’s natural detox process and replenish any lost nutrients.

    • Consider foods that support energy restoration, balance, and overall vitality.

  • Focus: As you move into the follicular phase, energy begins to rise. This is a time for renewal and to fuel the body for growth. Your focus should be on empowering your body to function at its best, supporting cellular health, and replenishing nutrients that may have been depleted.
    Key Actions:

    • Nourish your body with energy-boosting foods that support cellular regeneration.

    • Focus on balanced meals that promote vitality and clarity.

    • Consider incorporating foods that support the body’s natural rhythm and provide sustained energy throughout the day.

  • Focus: The ovulation phase is when your body is at its peak for conception. It’s a time of maximum energy and vitality, and your body will be most receptive to nourishment that supports reproductive health.
    Key Actions:

    • Focus on nutrient-dense foods that help support the body’s fertility potential.

    • Prioritize ingredients that promote antioxidant activity and cellular health.

    • This week, nourish the body with nutrients that support the quality of your eggs and reproductive function.

  • Focus: As you prepare to wind down toward the next cycle, this phase is all about balancing your body’s systems, reducing stress, and managing any potential inflammation or discomfort. It’s important to support the body’s ability to regulate hormones and restore equilibrium.
    Key Actions:

    • Emphasize nourishing, warming meals that are grounding and soothing.

    • Focus on promoting digestive health and calming inflammation.

    • Consider foods that support hormonal balance and help to alleviate any bloating or discomfort.

  • Focus: By now, your body is starting to establish a routine with the principles of the program. This week is about deepening those habits and supporting the digestive and hormonal systems, which are critical for fertility. Small, consistent changes will lay the foundation for lasting reproductive health.
    Key Actions:

    • Continue nourishing the body with balanced meals that support hormone regulation.

    • Prioritize consistent, whole food nutrition and focus on maintaining a steady balance of blood sugar.

    • Keep your focus on nutrient-dense foods that support long-term fertility goals.

  • Focus: After completing the 6-week program, it’s time to reflect on the progress you’ve made and how the principles you’ve learned can support your fertility moving forward. This week focuses on maintaining your results, transitioning to the next phase, and reinforcing healthy habits.
    Key Actions:

    • Continue applying the nutritional principles that have worked best for your body.

    • Take time to reflect on your fertility journey and celebrate your progress.

    • Prepare to transition to a prenatal program or continue with fertility support, depending on your next steps.

Ongoing Fertility Maintenance
While the 6-week program provides a solid foundation for your fertility journey, we recommend continuing with the nutritional habits you’ve learned to maintain balanced hormones and support overall reproductive health. Since egg quality can take a few months to be positively impacted by nutrition, consistency is key in your journey toward conception, egg freezing, or IVF.

Boost Fertility Program

✔ 1x 60 min health and nutrition consultation

✔ 5 x 30 minutes follow-up coaching calls

✔ Personalised nutrition and lifestyle plan including day-to-day meal plan, updated regularly.

✔ Resources and recipes tailored to you

✔Unlimited support and guidance through Whatsapp

  • 6 weeks

  • € 555,- ex. VAT

Boost Fertility Food

✔ Personalised meal service

Including:
-Nutrient-dense meals

-Recovery broths

-Functional snacks

  • 1 week

    • 1 x 3 days a week personal chef service €250 ex. VAT

    • 1 x 5 days a week personal chef service: €330 ex. VAT

Ready to boost your fertility through food?

Share a few details so we can tailor the experience just for you. We’ll be in touch with you soon!