A 3-Day Autumn Meal Plan for Fertility

November 14, 2023

Written by Gia Eapen, MD

Medically reviewed by

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What’s Included in this Meal Plan?

  • Three sweet and savory breakfast recipes
  • Six nutrient-rich lunch and dinner recipes
  • Four healthy snack recipes

As the golden hues of autumn take over and the air turns crisp, nature presents a bounty of nutrient-rich produce that not only warms the soul but also provides essential vitamins and minerals to support fertility. From the vibrant pumpkins and butternut squashes to the hearty grains and seeds, fall is the perfect time to embrace foods that nourish the body and enhance reproductive health. Dive into this 3-day fertility meal plan filled with delicious fall recipes that aim to balance hormones, enhance reproductive health, and provide the necessary nutrients for hopeful parents-to-be. Whether you're on a fertility journey or simply aiming for optimal health, these dishes will leave you satiated, nourished, and in love with the flavors of the season.

Below is a 3-day meal plan to give you some inspiration. Remember, this plan is a general guide, and it's always best to consult with your Registered Dietitian to tailor a plan specifically for your needs. If you don’t have a Registered Dietitian, you can find one covered by your health insurance through Fay

Day 1

Breakfast: Pumpkin Spice Overnight Oats
Morning Snack: Roasted Beet Hummus with Carrot Sticks
Lunch: Apple Walnut Salad with Grilled Chicken
Afternoon Snack: Greek Yogurt with Sliced Figs and Honey
Dinner: Butternut Squash and Chickpea Curry with Brown Rice

Day 2

Breakfast: Sweet Potato and Kale Breakfast Hash
Morning Snack: Pomegranate Seeds and Cottage Cheese
Lunch: Lentil and Roasted Vegetable Salad
Afternoon Snack: Toasted Pumpkin Seeds
Dinner: Turkey and Brussels Sprouts Stir-Fry

Day 3

Breakfast: Pear and Spinach Smoothie
Morning Snack: Roasted Beet Hummus with Carrot Sticks
Lunch: Mushroom and Thyme Quinoa Risotto
Afternoon Snack: Pomegranate Seeds and Cottage Cheese
Dinner: Roasted Garlic and Herb Salmon with Steamed Broccoli and Brown Rice

Incorporating nutrient-rich and seasonal foods into your diet can be both delicious and beneficial, especially when focusing on fertility. This 3-day meal plan offers a harmonious blend of fall flavors and fertility-enhancing ingredients, ensuring you're nourishing your body in the most flavorful way possible. Remember, every individual's nutritional needs and responses can vary, so it's always a good idea to consult your Registered Dietitian. Use Fay to find an RD covered by your insurance. Embrace the delectable essence of fall, and give your body the love and care it deserves.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.


Fay Nutrition has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

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Gia Eapen, MD

Written by Gia Eapen, MD

Dr. Gia Eapen is a skilled Obstetrics and Gynecology (OB/GYN) physician at Case Western/MetroHealth. A Northwestern University alumna, she pursued her medical degree at the University of Vermont, fostering a deep understanding of women's health and reproductive medicine. She combines her comprehensive knowledge with a dedication to patient-centered care, embodying a commitment to enhancing healthcare standards in her field.


Medically Reviewed by