28 Day Diet Plan to Get Pregnant: Fertility-Boosting Foods

Your menstrual cycle isn’t static — your hormones rise and fall in various phases of your cycle. By tailoring your food to these shifts, you give your body what it needs, exactly when it needs it.

For reference, a moderately active woman (around 31 years old, 5’4”, and 126 lbs) typically needs about 2,200–2,300 kcal/day. But you don’t need to obsess over calories — focus on balance:

• 45–65% of calories from carbohydrates
• 20–35% from fats
• 10–35% from protein

Here’s how you can structure your fertility meal plan across your cycle.

Note: This sample 28 day diet plan to get pregnant is for a 28-day cycle, where ovulation occurs on Day 14 of the cycle.

Days 1–5: Menstrual Phase

What’s happening:
Your period starts, and all hormones (estrogen, progesterone, LH, FSH) are low. It’s normal to feel sluggish, bloated, or low in mood.

Goal: Replenish nutrients lost during menstruation and boost energy levels.

Focus on foods rich in iron to compensate for blood loss (like fortified cereals, leafy greens, seafood), and energy-boosting foods to tackle low mood (like bananas, eggs, nuts and seeds, dark chocolate).

Seed cycling: 1 tablespoon of ground flax + pumpkin seeds daily to help balance hormones

Sample diet plan (including 3 meals and 2 snacks):

• Breakfast
  • Steel-cut oats with chia seeds, blueberries, almond butter, 1 boiled egg + green tea OR
  • Buckwheat porridge with stewed apples, cinnamon, and walnuts + herbal raspberry leaf tea OR
  • Whole wheat toast, almond butter, and sliced banana + Ginger tea
• Snack 1
  • Greek yogurt + 1 tbsp flaxseeds + pumpkin seeds OR
  • Dates + handful of walnuts OR
  • Boiled egg + beetroot slices with sea salt
• Lunch
  • Quinoa, grilled salmon, steamed spinach + carrots, olive oil OR
  • Baked salmon, mashed sweet potato, sauteed kale and red bell peppers in olive oil OR
  • Lentil and barley soup with carrots and celery, mixed greens with olive oil and lemon
• Snack 2
  • Banana with 1 tbsp peanut butter OR
  • Greek yogurt with blueberries and hemp seeds OR
  • Roasted chickpeas with turmeric, sliced pear
• Dinner
  • Lentil soup, whole wheat toast, sautéed kale and mushrooms OR
  • Mung bean and vegetable stew, brown rice, side of sautéed spinach with garlic OR
  • Grilled chicken, quinoa, roasted root vegetables (carrot, beet, parsnip)

These meals are rich in iron, protein, and omega-3 fats that keep your hormones balanced and your energy stable.

Days 6–14: Follicular Phase + Ovulation

What’s happening:

Estrogen starts climbing as your follicles grow. Your mood and energy levels typically rise as your body is approaching ovulation.

Goal: Support follicle growth, balance estrogen, and prepare for ovulation.

Seed cycling: Continue with flax + pumpkin seeds to help balance hormones

Sample diet plan (including 3 meals and 2 snacks):

• Breakfast
  
  • Smoothie with banana, spinach, almond milk, protein powder, chia seeds, 1 tsp flax + pumpkin seeds OR
  • Chia pudding made with oat milk, topped with berries, flax, and pumpkin seeds OR
  • Scrambled eggs with spinach and whole wheat toast, flax + pumpkin seeds sprinkled on top
• Snack 1
  
  • Hard-boiled egg + whole grain crackers
  • 1 tsp pumpkin seeds + fresh pineapple (if you’re already taking this in one meal, don’t take it again)
  • Sliced avocado on a whole grain cracker
• Lunch
  
  • Brown rice, grilled salmon, avocado, cucumber + tomato salad
  • Chickpea and kale grain bowl with millet and tahini dressing
  • Grilled salmon and lentil salad with arugula, cherry tomatoes, and olive oil
• Snack 2
  
  • Orange + handful of almonds
  • Cottage cheese with cherry tomatoes
  • Yogurt with kiwi and chia seeds
• Dinner
  
  • Chickpea stir-fry with bell peppers, zucchini, olive oil, served over millet
  • Grilled turkey burger in a lettuce wrap. steamed asparagus and mashed sweet potatoes
  • Stuffed bell peppers with quinoa, feta, and black beans

This is the perfect time to include fertility foods like salmon, avocado, and leafy greens — foods rich in anitoxidants, vitamins, and minerals that help boost healthy hormonal balance and egg quality.

Days 15–28: Luteal Phase

What’s happening:

After ovulation, progesterone rises to prepare your womb for implantation. On average, the calorie intake also increases slightly in the luteal phase compared to the follicular phase. You might experience cravings or mood changes.

Goal: Support progesterone production and prevent blood sugar dips. Opt for a well balanced diet rich in lean meats, complex carbs, and progesterone-boosting foods.

Seed cycling: Switch to sunflower + sesame seeds to help balance hormones

Sample diet plan (including 3 meals and 2 snacks):

• Breakfast
  
  • Oatmeal with banana slices, walnuts, cinnamon, sunflower + sesame seeds OR
  • Smoothie with banana, tahini, sunflower seed butter, oat milk, and cinnamon OR
  • Protein Pancakes made with mashed banana, eggs, ground flaxseed, and almond flour, topped with a small amount of tahini and berries
• Snack 1
  
  • Hummus + raw veggies (carrot, bell pepper) OR
  • Boiled eggs + cucumber slices OR
  • Rice cakes with tahini and banana slices
• Lunch
  
  • Turkey wrap in whole wheat tortilla, quinoa tabbouleh OR
  • Baked chicken breast, sweet potato wedges, zucchini sautéed in olive oil OR
  • Turkey meatballs with quinoa and roasted vegetables
• Snack 2
  
  • Greek yogurt with sunflower seeds and honey OR
  • Roasted sunflower seeds + dried apricots OR
  • Dates stuffed with almond or sunflower seed butter, sprinkled with sesame seeds
• Dinner
  
  • Grilled cod or lentil loaf, brown rice, roasted root vegetables with olive oil OR
  • Red lentil pasta with tomato basil sauce, steamed broccoli OR
  • Stir-fried tofu with bok choy, mushrooms, and bell peppers in coconut aminos

This phase is where cravings often hit — so a diet plan with nutrient-dense meals helps avoid sugar crashes. A protein rich diet with complex carbs will keep your blood sugar stable, and enhance fertility naturally, and help with hormonal balance.

Note: Try to mix and match different protein sources and focus on building a varied meal plate. Use these options as a guide to create your own DIY 28 day diet plan — combining foods you enjoy while keeping variety and balance at the center.

Not sure which phase of your cycle you’re in? Here’s where the Inito Fertility Monitor can help. Inito measures four key fertility hormones in your urine, which helps you track and confirm ovulation. And by exactly pinpointing your ovulation day, you can easily figure out which phase you’re in!