Does anyone else have to get to work super early and spend the whole morning with a growling stomach until lunch? Same here! That’s why we’ve put together a list of 10 healthy breakfast ideas for fertility that are quick and easy to prepare.
It’s hard to get up early enough to make breakfast on top of getting ready for the work day. But here’s the thing: breakfast is so important—it’s literally the meal that “breaks” the “fast.” (See what I did there?) After a night of fasting while you sleep, your body needs fuel to power through the morning. Skipping breakfast means running on fumes, which isn’t great for your energy or overall health.
Personally, I either prep my breakfast the night before or stick to recipes that I can whip up in minutes before hitting the road. Let’s look at some easy breakfast ideas for fertility health.
Table of Contents
Toast Ideas
Toast is as easy as it gets when you need a quick breakfast meal. It’s important to make sure the bread you use is whole wheat! That’s because whole wheat bread is made of complex carbs, which is healthier than the simple carbs in white bread. Learn about complex vs simple carbohydrates and tips for eating healthy for fertility – here.
1. Avocado Toast
- Slice of whole wheat bread + 1/2 an avocado with a little salt and pepper = FIRE.
- We like the brand Dave’s Killer Bread. They use organic ingredients and most of their breads contain whole wheat or whole grain so you’re getting the more fiber rich, healthier option. They provide a detailed nutritional breakdown for each type of bread they offer. Also, avocados contain folates and healthy fats to support fertility. Throw an egg on your toast for a protein boost too!
2. Cottage Cheese Toast
- Cottage cheese may sound funky, but honestly, try it! One serving has 12 grams of protein! #StrongQueenEnergy
- There are two options: 2% (low fat) or 4% (high fat). There is still some uncertainty to whether low or high fat is better for fertility. Both options are excellent sources of protein and calcium. Your choice might come down to whether you’re looking for fewer calories per serving, in which case the 2% option is a better fit.
Egg Ideas
Eggs are the classic breakfast staple! I could eat them every day, but my wife sometimes gets the ick from them… So, to keep her happy, I like to switch up how I cook them. Plus, eggs are packed with nutrients, making them a perfect addition to any list of breakfast ideas for fertility!
3. Hard Boiled Eggs
- Hard boiled eggs are perfect to make the night before so you can have them ready in the morning before heading to work.
- Recipe; boil eggs, place in ice bath, peel immediately or when ready to eat. Simple as that! Also, two eggs gives you about 12 grams of protein, which is a good start to your daily protein goal.
4. Fried Eggs with Spinach
- As far as cooking goes, frying an egg takes no time.
- You can also toss some fresh or frozen spinach in the skillet to get some veggies in on the dish! Spinach is a great source of vitamins and nutrients like folate, which is crucial when trying to conceive. You can use fresh or frozen spinach!
5. Omelette with Veggies
- If it’s difficult for you to eat enough vegetables everyday, omelettes are an easy way to sneak more veggies into your breakfast.
- I usually add spinach or diced bell peppers for a boost of vitamins and fiber. You can also top your omelet with sliced avocado for healthy fats, making it even more satisfying and nutrient-rich.
Oat Ideas
Toast and eggs are probably the expected breakfast ideas for fertility so let’s switch it up… oats! They’re rich in fiber and a good source of vitamins and minerals!
Steel cut and rolled oats are the healthiest options. Instant packet oatmeal is more processed and has added sugars, which can spike blood sugar levels
6. Oatmeal
- All you need for oatmeal is the oats + water or milk! But to make it actually taste good we need to doctor it up. I like to sweeten mine with honey and add fruit.
- The blog, Eating Bird Food has some different oatmeal recipes using rolled oats that are simple and delicious!
7. Overnight Oats
- There are a lot of variations of overnight oats! The basic recipe starts with almond milk and your choice of oats, but you can add in flaxseeds, chia seeds, protein powder, fruit, etc.
- If you want to try overnight oats with steel cut oats check out this recipe from Erin Clarke’s blog, wellplated.com.
Miscellaneous Breakfast Ideas for Fertility
8. Chia Seed Pudding
- Some people are weirded out by the texture, but I love chia seed pudding! Also, chia seeds contain omega-3 fatty acids which are good for fertility healthy (1).
- All you need is a ratio of about 2 tablespoons chia seeds to 1/2 cup of almond milk, and then let it sit overnight so the seeds can absorb the milk. When you’re ready to eat your chia seed pudding for breakfast the next day you can add extra toppings like fruit to further boost the health factor.
9. Smoothies
- There are a lot of ways to make smoothies. I’m talking unlimited options here.
- If you can withstand the loud ass blender in the morning than this could be your breakfast go to! My favorite smoothies are chocolate protein powder, peanut butter, and banana. I also love sneaking in vegetables whenever I can. You can do this by adding kale or spinach to your smoothies to boost nutrition—and you won’t even notice the taste.
10. Yogurt
- Yes, yogurt works great in smoothies, but on its own, it’s also an excellent grab-and-go breakfast option.
- Be mindful of yogurts with added sugars. For example, Yoplait Original Low Fat Strawberry contains 13 grams of added sugar, while Chobani Non-Fat Greek Yogurt has no added sugar and packs 16 grams of protein per serving. However, you will likely want to sweeten it up with honey and fruit! Then you can add additional toppings like chia seeds and flaxseeds for added nutrients.
Sources
- Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021 Dec 1;12(6):2372-2386. doi: 10.1093/advances/nmab068. PMID: 34139003; PMCID: PMC8634384.
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