Fertility Reboot
Food Plan
EAT A VARIETY ALWAYS! Rotate your foods so
that you are not eating the same thing every day.
This is not meant to be restrictive by any means so
you should not go hungry.
This food plan is adapted from extensive research by Dr. Alan Christianson on the Adrenal Reset Diet.
General Schedule
BREAKFAST: Protein + Veggies
LUNCH: Protein + Veggies
DINNER: Unprocessed complex carbs + Veggies for dinner
**For all of these, veggies should make up half of the plate.
Breakfast example
• Eggs in salad greens
• Protein-rich sprouts: Mung beans, adzuki beans
• Chia seed pudding
• Go here for salad recipe ideas.
**Breakfast can and should often look like lunch!
Lunch Example
Dinner Example
• Baked potato or yam
• Stir-fry or steamed vegetables
• Lentil soup or larger beans like fava beans
• Ancient Grains on occasion (wild rice, oatmeal, quinoa, brown rice, millet, kasha, etc.)
• Go here for protein recipe ideas.
Foods to Avoid
All dairy
**eggs are allowed
Sugar
**use stevia/ birch xylitol
Canned foods
**buy fresh (frozen if you must)
Corn
**try quinoa or barley
Vegetables
Eat as much as you want:
• Algae
• Alfalfa
• Asparagus
• Bean Sprouts
• Bok choy
• Broccoli
• Cauliflower
• Cabbage
• Celery
• Chicory
• Collards
• Cress
• Cucumbers
• Dill Pickles
• Endive
• Fennel
• Field salad
• Green onions
• Kale
• Kohlrabi
• Leeks
• Lettuce
• Mushrooms
• Okra
• Onions
• Radicchio
• Radish
• Rhubard
• Rutabaga
• Sauerkraut
• Sorrel
• Spinach
• Swiss Chard
• Turnip
• Watercress
• Zucchini
Occasionally (1-2 times per week):
Artichoke, Avocado, Beets, Carrots, Chick Peas, Olives,
Parsnips, Peas, (all) Potatoes, Pumpkin, Sweet Corn, Squash,
Yams, Brussels Sprouts, Beans (Green & Wax), Eggplant,
Palm Hearts, Snow Peas, Swede, Tomato
Try Our Fertility Mineral Broth
With vitamins, minerals, and herbs to support your health and fertility.
Fish & Other Seafood
General Guidelines for Fish Consumption:
• Get wild fish, the smaller the fish the lower the toxins.
• Radiation from Fukushima is still impacting our oceans.
• Farm-raised fish are less nutritious, even though they may not nave the same toxins as ocean-raised fish.
• Canned fish: all canned foods have aluminum leached into the food (not good) so avoid if at all possible).
• Some cans are lined in plastic. Even when they say BPA free, it is replaced with BPS or BPF (just as bad).
High Toxicity
Atlantic Halibut, King Mackerel,
Oysters (Gulf Coast), Pike, Sea Bass,
Shark, Swordfish, Tilefish (Golden
Snapper), Tuna (steaks and canned
Albacore), Grouper, Marlin, Spanish
Mackerel, Farmed Salmon
Moderate Toxicity
Alaskan Halibut, Freshwater Bass, Sea
Trout, American Lobster, Black Cod,
Pacific Mackerel, canned light Tuna,
Freshwater Perch, Mahi-Mahi
Low Toxicity - Go for these!
Shrimp, Tilapia, Oysters (not Gulf
Coast), Mussels, Scallops, Crayfish,
Freshwater Trout, Ocean Perch,
Squid, Anchovies, Whitefish, Crab, Flounder,
Wild Alaskan and Pacific Salmon, Arctic
Char, Pacific Flounder, Herring, Pacific
Sole, Clams, farmed Catfish, Striped
Bass, Sturgeon
Other Food Guidelines
Dairy
AVOID DAIRY
Alternatives: coconut, almond, hazelnut, oat
Nuts
6-8 pieces per day
Pecans, almonds, walnuts, hazelnuts, brazil nuts
AVOID: peanuts and cashews where possible
Seeds
2-3 tablespoons per day
Optional seed cycling for women to help the body produce and balance hormones:
• During follicular phase: 1 Tbsp each of soaked and ground flax seeds and pumpkin seeds.
• Luteal phase: 1 Tbsp each soaked and ground sunflower seeds and sesame seeds.
Go here for optional seed cycling for men.
Fruit
One serving per day
Drinks
Optional Condiments
Capers, chicken/vegetable stock, coconut aminos, cooking vinegars, hot sauces free of preservatives and sugar, miso paste, nutritional yeast, pickled vegetables, Non-GMO Tamari
Optional Condiments
Great snacks: All the vegetables on the unlimited list!
Gluten free crackers like "Mary's Gone" with hummus
Avocado mousse with raw cacao and stevia
GO HERE for snack recipe ideas.
Seasonings
Salt: Celtic, Himalayan, or Sea Salt
Salt alternatives: Kelp, Olive brine, Liquid Aminos (do not use soy sauce)
Seasonings: Cayenne, Tumeric, Cumin, Coriander, Cardamon, Asafoetida/Hing, Fenugreek, Ginger, Garlic, Cinnamon, Cloves, Nutmeg, Anise, Caraway, Fennel, Dill, Mustard, Sesame. **Avoid commercial blends that contain maltodextrin or silicon dioxide.
Herbs: Basil, Bay leaf, Dill, Majoram, Mint, Oregano, Parsley, Rosemary, Tarragon, Thym
Cooking Oils
• Our bodies need a variety of healthy fats.
• Oils contain healthy and unhealthy fats.
• Bad fats: trans fat (common in processed foods), saturated fat (dairy, meats, coconut, palm)
• Good fats: polyunsaturated (oily fish, walnuts, chia seed), monosaturated (raw nuts, olives, olive oil)
• Better cooking oils: Olive, Avocado, Sesame, Coconut, Ghee, Grapeseed, Hemp seed, Flax seed.
• Oils to avoid: soybean, cottonseed, margarine, canola, corn, vegetable, sunflower, safflower, trans-fat, hydrogenated or partially hydrogenated oils.
• For more guidance on how to choose cooking oils for your recipes, go here.
Wholesome Recipes
These are some ideas to show you that you can follow the diet and still eat well and
enjoy your food! Feel free to be creative and nourish yourself.
Fertility Reboot
Fertility Reboot
Wondering how to rotate foods? Click here.
Craving something sweet? Click here for dessert recipe ideas
Smoothies
Sometimes for convenience it's easier to get your veggies (and protein) in a smoothie. Feel free to get creative. You have the general outline above. Here are some recipe ideas to get you started.
After 2 weeks of
Fertility Reboot
Please discuss with me before starting this.
Maintenance Phase!
After completing 2 months of the Fertility Reboot diet, you can
add the following to evening meals 1 to 2 times a week if you'd like:
• Brown rice pasta
• Pumpernickel bread
• Rye bread
• Low gluten Sourdough bread
• Millet pasta
• Sushi rice
• Whole grain flours: quinoa, buckwheat, spelt
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