Pre-Conception (TTC)

TTC Meal Plan for Trying to Conceive

This TTC meal plan gives you seven days of fertility-focused eating for the months before you conceive. It takes roughly 100 days for an egg to mature, so what you eat now shapes the egg you ovulate three months from today. Every day here is built on pasture-raised protein, healthy fats, cooked vegetables, and bone broth, with the usual inflammatory triggers (gluten, soy, refined sugar) left out.

Aim for the daily protein target, keep meals regular, and treat the plan as a template rather than a rulebook. The interactive hub lets you filter by dietary needs, print the week, and email it to yourself.

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Daily Targets for the TTC Phase

Protein

90g

per day

Calories

1,600-2,000

per day

The 7-Day TTC Meal Plan

Five meals a day, with protein and calories listed for each so you can swap freely and still land near the target.

Monday

104g protein · 1,660 cal

BreakfastFertility Egg Scramble24g · 420 cal: 3 pasture-raised eggs scrambled in ghee with sauteed spinach, roasted sweet potato, and avocado
Morning SnackBone Broth Cup10g · 80 cal: 6 oz warm bone broth with a pinch of sea salt and turmeric
LunchWild Salmon Bowl34g · 520 cal: Pan-seared wild salmon over roasted butternut squash with steamed broccoli and olive oil drizzle
Afternoon SnackCoconut Yogurt and Berries4g · 160 cal: Unsweetened coconut yogurt topped with fresh blueberries and a sprinkle of collagen peptides
DinnerGrass-Fed Beef Stir Fry32g · 480 cal: Sliced grass-fed beef with bok choy, carrots, and broccoli in coconut aminos over cauliflower rice

Tuesday

104g protein · 1,670 cal

BreakfastSweet Potato Hash26g · 440 cal: Diced sweet potato and ground turkey sauteed in coconut oil with kale, topped with 2 fried eggs
Morning SnackSardines on Cucumber14g · 150 cal: Wild-caught sardines on thick cucumber rounds with a squeeze of lemon
LunchChicken Thigh and Veggie Plate30g · 460 cal: Herb-roasted chicken thighs with roasted beets, Brussels sprouts, and a drizzle of ghee
Afternoon SnackAvocado Boat6g · 200 cal: Half an avocado filled with olive oil, sea salt, and lemon juice
DinnerCod with Root Vegetables28g · 420 cal: Baked wild cod with roasted parsnips, carrots, and a side of steamed Swiss chard

Wednesday

110g protein · 1,600 cal

BreakfastLiver and Eggs30g · 380 cal: 2 eggs with 2 oz pan-seared chicken liver in ghee, served alongside sauteed spinach and sweet potato
Morning SnackBone Broth with Collagen14g · 100 cal: 6 oz bone broth blended with a scoop of collagen peptides
LunchTurkey Lettuce Wraps28g · 380 cal: Seasoned ground turkey with shredded carrots, cucumber, and avocado in butter lettuce cups with coconut aminos
Afternoon SnackPlantain Chips and Guacamole4g · 240 cal: Baked plantain rounds with fresh guacamole (avocado, lime, cilantro, sea salt)
DinnerHerb-Crusted Salmon34g · 500 cal: Wild salmon with a fresh herb crust, served with roasted cauliflower and sauteed kale in olive oil

Thursday

98g protein · 1,570 cal

BreakfastVeggie Egg Bake22g · 360 cal: 3 eggs baked with zucchini, mushrooms, and fresh herbs in coconut oil, served with roasted sweet potato
Morning SnackSauerkraut and Turkey Roll12g · 130 cal: Turkey slices rolled around raw sauerkraut for a probiotic boost
LunchBeef and Sweet Potato Stew30g · 480 cal: Slow-cooked grass-fed beef chunks with sweet potato, carrots, celery, and thyme in bone broth
Afternoon SnackBerries and Coconut Cream2g · 160 cal: Mixed organic berries with a dollop of whipped coconut cream
DinnerLemon Herb Chicken32g · 440 cal: Roasted whole chicken leg with lemon, garlic, and rosemary, served with steamed broccoli and ghee

Friday

106g protein · 1,660 cal

BreakfastSalmon and Egg Plate28g · 400 cal: Leftover salmon with 2 soft-boiled eggs, sliced avocado, and sauteed greens
Morning SnackBone Broth Soup12g · 120 cal: Bone broth with diced carrots, celery, and fresh parsley
LunchChicken and Squash Bowl30g · 460 cal: Shredded chicken over roasted spaghetti squash with sauteed spinach, olive oil, and toasted pumpkin seeds
Afternoon SnackSweet Potato Bites4g · 180 cal: Roasted sweet potato cubes with cinnamon and a drizzle of coconut oil
DinnerGrass-Fed Burger Patties32g · 500 cal: Seasoned grass-fed beef patties (no bun) with roasted beets, caramelized onions, and avocado

Saturday

98g protein · 1,560 cal

BreakfastFertility Smoothie Bowl20g · 380 cal: Blended frozen berries, collagen peptides, spinach, coconut milk, and avocado, topped with pumpkin seeds
Morning SnackEgg and Avocado12g · 200 cal: 1 hard-boiled egg with half an avocado and sea salt
LunchLamb and Root Veggie Plate28g · 460 cal: Roasted lamb chops with roasted turnips, carrots, and a side of braised greens
Afternoon SnackCoconut Collagen Latte10g · 120 cal: Warm coconut milk blended with collagen peptides, cinnamon, and a touch of vanilla
DinnerShrimp and Veggie Saute28g · 400 cal: Wild shrimp sauteed in ghee with zucchini, asparagus, and cherry tomatoes over cauliflower rice

Sunday

104g protein · 1,560 cal

BreakfastSunday Egg Bake26g · 440 cal: 3 eggs baked with ground turkey, sweet potato, and fresh sage in a cast-iron skillet with ghee
Morning SnackLiver Pate on Veggies10g · 140 cal: Homemade chicken liver pate on cucumber and carrot rounds (or take liver capsules as an alternative)
LunchSalmon Soup28g · 380 cal: Wild salmon chunks in a coconut milk broth with ginger, turmeric, bok choy, and sweet potato
Afternoon SnackFermented Veggie Plate4g · 80 cal: Raw sauerkraut with sliced cucumber, carrot sticks, and a drizzle of olive oil
DinnerHerb-Roasted Whole Chicken36g · 520 cal: Roasted chicken with garlic and fresh herbs, served with roasted butternut squash and steamed broccoli

Supplements for Trying to Conceive

Talk to your provider before starting anything new. These are the supplements most often recommended for this phase.

For Her

Prenatal with Methylfolate
800-1,600 mcg methylfolate daily
Supports egg quality and early neural tube development. Methylfolate is the bioavailable form your body actually uses. Folic acid requires conversion that many women cannot do efficiently.
When: Start 3-6 months before TTC, continue through pregnancy
Fish Oil / Cod Liver Oil
2-3 grams daily
Omega-3 fatty acids (EPA and DHA) support egg cell membrane integrity, reduce inflammation, and prime your body for healthy implantation.
When: Start 3-6 months before TTC
CoQ10 (Ubiquinol)
400-600 mg daily
Fuels the mitochondria in your eggs. Egg maturation is one of the most energy-intensive processes in the body, and CoQ10 levels decline with age.
When: Start at least 90 days before TTC (matches the egg maturation cycle)
Vitamin D
2,000-4,000 IU daily (dose to blood level)
Supports hormone balance, ovulation, and implantation. Low vitamin D is linked to reduced fertility in multiple studies.
When: Start now, continue through pregnancy
Choline
500-600 mg daily
Critical for early brain development and neural tube closure. Most prenatals contain little to no choline, and eggs are the best food source (about 150 mg per egg).
When: Start before TTC, continue through pregnancy
Magnesium Glycinate
300-400 mg daily
Supports progesterone production, calms the nervous system, and improves sleep quality. Stress and magnesium depletion often go hand in hand.
When: Start before TTC
Probiotic
Daily, soil-based with prebiotics preferred
Gut health directly affects nutrient absorption and inflammation levels. A healthy microbiome supports hormone metabolism and immune balance.
When: Start before TTC
NAC (N-Acetyl Cysteine)
600-1,200 mg daily
A powerful antioxidant that supports detoxification and protects eggs from oxidative damage. Especially helpful for PCOS and endometriosis.
When: Start 3 months before TTC, stop when pregnant (consult provider)

For Him

Zinc
30-50 mg daily
Essential for testosterone production and healthy sperm development. Zinc deficiency is one of the most common nutritional factors in male subfertility.
When: Start 3-4 months before TTC (one full sperm cycle)
CoQ10
200-400 mg daily
Supports sperm motility and protects sperm cells from oxidative damage. Sperm are especially vulnerable to free radical damage.
When: Start 3-4 months before TTC
Folate (Methylfolate)
400-800 mcg daily
Supports sperm DNA integrity. Low folate in men is associated with higher rates of chromosomal abnormalities in sperm.
When: Start 3-4 months before TTC
Omega-3 Fish Oil
1-2 grams daily
DHA is a key structural component of sperm cell membranes. Adequate omega-3 intake supports sperm count and morphology.
When: Start 3 months before TTC
Vitamin C and E
500 mg C + 400 IU E daily
Antioxidant duo that protects sperm from oxidative stress. Vitamin C in seminal fluid directly shields sperm DNA.
When: Start 3 months before TTC

TTC Meal Plan Questions

How early should I start a TTC meal plan?

Ideally 3 to 6 months before you start trying. Egg maturation takes about 100 days, and sperm takes 70 to 90 days, so the changes you make today show up in the cycle three months from now. Starting earlier gives your body time to rebuild nutrient stores.

What foods are best when trying to conceive?

Pasture-raised eggs, wild-caught fish, grass-fed beef, organ meats in small amounts, bone broth, avocado, olive oil, and plenty of cooked vegetables. These deliver the choline, omega-3s, iron, zinc, and antioxidants that egg and sperm health depend on.

Should my partner follow the TTC meal plan too?

Yes. Sperm quality responds to nutrition within a single 3 to 4 month cycle. The same whole-food, high-protein approach supports count, motility, and DNA integrity, and the supplement list on this page includes a section for him.

Meal Plans for Every Phase

Disclaimer: This meal plan is for informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider or a registered dietitian for personalized guidance, especially if you have PCOS, gestational diabetes, thyroid conditions, or food allergies.

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