• Marie Otsuka

4 Simple meal prep plans for couples who want to conceive


Like everyone knows, if you want to conceive, you’ll want to make sure that you’re eating a balanced diet.

This is easier said than done, though. If you choose to eat out at hawker centres, you don’t have many healthy food options - and assuming you’re working full-time, chances are that you won’t have the time or energy to cook for yourself when you get home from work. That’s where meal prep comes in!

For those unfamiliar with the concept, meal prep simply refers to preparing meals ahead of time, so that you can pull these out and consume them as and when you want to. Meal preps are pretty versatile; they can either be consumed cold (cold noodles, salads, etc), or reheated on the stove or microwave.

In this blog post, we’ll share 4 simple meal preps for couples who want to conceive. Read on to learn more!

#1: Steak and brussel sprouts

This simple meal prep is easy to whip up, and it’s customisable as well. If you don’t have carrots or scallions on hand, you can always substitute these with other vegetables.

Why it’s good for you: Brussel sprouts is packed with folic acid, which is one of the most important vitamins for fertility. This increases sperm count in men, and reduces the risk of neural birth defects and miscarriage in women.

On top of that, steak is high in Selenium and Vitamin B6, both of which help to regulate women’s hormonal activity.

Get the recipe here: Steak and brussel sprouts meal prep

#2: Garlic butter salmon with asparagus

This meal takes just 15 minutes to whip up, and you don’t even need an oven - because you’re cooking the salmon over the stove.

One thing we’d change, though, is to add rice, quinoa or your choice of carb to the meal. Remember: it’s not advisable to be on a low-carb diet if you’re trying to get pregnant!

Why it’s good for you: A study published in the Journal of Clinical Endocrinology and Metabolism in May 2018 shows that 92% of couples who eat seafood more than twice a week get pregnant within a year, as compared to 79% of couples who consume seafood less regularly.

Salmon aside, asparagus is also great for fertility, because it’s rich in folate. Consuming one cup of asparagus will nett you 60% of the daily recommended amount of folate.

Get the recipe here: Garlic butter salmon with asparagus

#3: Quinoa Mint Fruit Salad

This salad makes a perfect meal prep for breakfast. As the recipe shares, the salad will get mushy if made more than six hours in advance, but you can simply prep the ingredients and store them separately, then quickly toss them together when you’re ready to eat.

Why it’s good for you: Consuming more fruit helps with fertility. The numbers don’t lie: a 2018 study in the Human Reproduction journal found that women who ate fruit three or more times a day increased their chances of conceiving within a shorter period of time.

That aside, the quinoa in this salad also boosts fertility indirectly. Quinoa is high in fiber, which helps to regulate blood sugar levels and support a regular menstrual cycle. If you’re ovulating at the same time every month, that makes it that much easier for you to get pregnant!

Get the recipe here: Quinoa mint fruit salad

#4: Gochujang mushroom bowls

These mushroom bowls are packed full of flavour, and again, they’re easy to customise. If you’ve got leftover vegetables or protein that you want to clear from your fridge, do a quick stir-fry and add them into your mushroom bowl!

Why it’s good for you: Mushrooms contain zinc, which is essential to both male and female fertility. In men, zinc help to increase sperm count; in women, it regulates normal hormone function and important processes such as cell division and ovulation.

Get the recipe here: Gochujang mushroom bowls


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