My fertility breakfast smoothie is the perfect way to start the day when you are trying to get pregnant.
Smoothies are a great way to get tons of nutritional food into your diet without eating mountains of salad or taking a bunch of pills every day.
You probably know that breakfast is one of the, if not the, most important meals of the day and it is important to pack it full of fertility superfoods when you are trying to conceive.
A fertility smoothie like the one below is the perfect breakfast food that you can fill with fertility foods.
The other nice thing about smoothies is that you can take them every day, read on for all the details on how to make the best fertility smoothies for breakfast this week!
Plus get a free fertility smoothie recipe book! (read on to download the PDF).
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What should I eat for breakfast when trying to get pregnant?
If you are following my fertility diet, then you know that a good meal is high in protein, low(er) in carbs and contains some good fats.
A good breakfast will fill you up until lunch or your midday snack while providing you with enough nutrients that you are not struggling the rest of the day.
I always find that if I start the day off strong, diet-wise, it is easier to stay on track for the rest of the day. Your breakfast should really set you up for success.
Fertility Breakfast Ideas Could Include:
- Cheeses and Hams
- Protein Pancakes
- A Smoothie
For lots of fertility breakfast recipes, check out this list of 50 Delicious PCOS Breakfast Ideas.
Are smoothies good for fertility?
A smoothie that is packed with foods that help boost egg quality and balance your hormones can help increase your fertility and your chances of getting pregnant.
The key is to not just fill your smoothie with sugary fruits.
You need to make sure to that every ingredient you add to your smoothie is helping and not hindering your fertility.
What can I put in my smoothie for fertility?
There are all different kinds of things you can put in your fertility smoothie but it is easy when you have a basic recipe that you can adapt.
In each smoothie, I try and one food from each of the following sections:
- Healthy Fats
- Low Sugar Fruits
- Leafy Greens
- Fertility Superfoods
Let’s look into these in more depth:
1. Healthy Fats
A lot of women cut all fat when they are trying to get pregnant but you need to remember that there are good and bad fats.
You should be avoiding trans fats in processed food. You should be including healthy “good” fats such as avocado and olive oil in your diet.
In fact, the The Fertility Diet Meal Plan specifically does not limit the amount of good fats you can have every day.
Good fats such as Omega-3 fats are essential for fertility.
Another bonus? A 2012 NIH study demonstrated a link between Omega 3s and improved egg quality and a prolonged ovarian reserve in older women.
What Kinds Of Healthy Fats Should You Add Into Your Fertility Smoothie?
- Nuts such as walnuts, almonds and macadamia nuts
- Seeds such as pumpkin, sunflower and chia seas
- Coconut products – coconut cream, coconut oil and fresh coconut
- Nut Butters such as almond butter
2. Low Sugar Fruits
The issue with many store bought smoothies is that they are really just a high sugar blend of juices.
That’s why it is always best to blend your own fertility breakfast smoothie rather than try and get a commercial substitute.
Of course, you probably want some fruit to sweeten your smoothie as of course, we are not adding in any sugar or artificial sweeteners.
The problem with many fruits is that they have a really high sugar content.
Sugar and carbs are bad for your egg quality and fertility in general. If you have PCOS, sugar can exacerbate your symptoms and cause ovulation problems.
If you are following a PCOS Diet, then you probably know that you really need to reduce or even better, eliminate, your intake of sugary products.
With most fertility diets, you want to control your carb intake and that means eating a lot less sugar than most people are used to.
So what fruits can you put into your fertility smoothie?
- Berries including blueberries, strawberries, raspberries and blackberries
- Pineapple in moderation (it can be good for implantation and I have included in my Implantation smoothie recipe.
What fruits should you avoid if possible?
Your fertility smoothie is the perfect opportunity to sneak some greens into your diet. Even if you are eating a huge salad everyday, it can be hard to get enough greens.
What kinds of leafy greens should you be eating?
Dark leafy greens such as spinach, kale, arugula, and broccoli are high in folate and iron which are essential for a healthy pregnancy.
Folate can also help improve ovulation rates.
Leafy greens such as kale and spinach also contain zinc which is great for sperm quality so make sure to get your partner in on the act with the smoothie for breakfast trend.
It can be a bit weird to add a bunch of leaves to your smoothie so you can steam them to make them easier to digest.
Greens To Include in Your Breakfast Smoothie:
- Arugula (also know as Rocket)
- Swiss Chard
Protein is the building block of your cells and is essential for good egg quality.
Studies have shown that IVF outcomes are much better when women follow a high protein diet.
It is not that protein results in more eggs being produced or reaching maturity.
However, women who have a higher protein intake produce better quality eggs that are much more likely to make it through fertilization, transfer and implantation. Simply put, more protein equals more pregnancies.
The latest fertility diet research recommends that at least 25% of your daily diet should be protein. And when it comes to protein, the more the better.
Typical fruit smoothies have hardly any protein in them and, thus, are really hard to incorporate into your fertility diet.
So how can you pack your fertility breakfast smoothie with protein?
The easiest way to boost your smoothie’s protein power is with a protein powder. Unfortunately, not all protein powders are created equally.
You will want to avoid pea protein and anything with soy in it as both have been linked to fertility issues (although honestly, the jury is out on pea protein and the latest research was decades ago).
What is the best protein powder to boost fertility?
The two best types of protein powder for your fertility smoothie are collagen powder and whey protein.
Collagen is naturally occurring protein in your body but we lose it as we age. It is found in bone broth which is one of nature’s superfoods.
Collagen powder can help with:
- Gut Health (learn more about detoxing for fertility here)
- Bone strength
- Muscle repair
- Brain health
- Strong hair and nails
- Weight Loss
You can take collagen as a capsule but it’s perfect for adding into your fertility breakfast smoothie if you buy the powder version.
The nice thing about collagen is that it is completely tasteless so sometimes I have it in a cup of tea if I am not drinking a smoothie that day.
If you are not avoiding dairy, whey protein is a good option. First of all, it is readily available and it comes in lots of different flavours.
Second of all there has been a ton of research that show that whey protein is not detrimental for fertility in either men or women.
Most studies have involved checking on male fertility, mainly because of the sheer numbers of men who take a protein powder v women.
This 2018 study on male gym-goers showed no negative impact of whey powder on fertility
This 2020 study also showed that protein use did not appear to be associated with reduced semen volume, sperm concentration, count, morphology, or motility.
You will need some kind of liquid in your smoothie to make sure that everything blends together easily. The key is it to remember that juice is not your friend.
It is too sugary without the benefits of the whole fruit.
There is mixed research on whether you should avoid dairy when trying to get pregnant. If you do want to have dairy, make sure it is full-fat as that has been shown to be ok for fertility (especially for women with PCOS).
Here are some good options for liquid in your fertility smoothie:
- Coconut milk
- Oat milk
- Cashew milk
- Almond milk
- Greek yoghurt
- Unsweetened cold tea
6. Fertility Superfoods
The last thing to add into your smoothie are all those fertility superfoods that don’t fit into the other categories.
Of course, there are lots of “regular foods” that can be classed as superfoods for fertility – avocados, walnuts, pineapples, for example. But what about all those more unusual fertility foods and supplements that you might want to try?
Your fertility smoothie is the perfect place to try some fertility supplements and vitamins that you might otherwise not be able to. Some of them taste gross if eaten alone (maca, I’m looking at you!) while others can be hard to purchase in capsule form.
Here are some things to add to your smoothie:
Maca is an adaptogen that can help control your stress hormones (here are some tips for How To Relax While Trying To Get Pregnant).
Research has show that maca can also help to balance your hormones, increase libido and it is thought to be great for male fertility too. In fact, in Peru, Maca is known as “natural viagra’.
A scoop of maca root is a great addition to your breakfast smoothie, just make sure to get a good quality organic powder. I really like the Maca Powder from Zen Spirit.
Wheatgrass is known as a superfood and it has many many fertility benefits. It is jam packed with vitamins and is great for detoxifying your body in preparation for pregnancy.
Wheatgrass is beneficial for both male and female fertility as it can help to balance hormones and create an alkaline environment for sperm to thrive.
The only downside to wheatgrass? It tastes like cut grass. Honestly. That’s why instead of doing wheatgrass shots, you can put it in your smoothie and hide the taste.
You can buy fresh or frozen wheatgrass from health food stores or places like Whole Foods.
Royal Jelly is a fertility elixir from nature.
The queen bee lives exclusively on royal jelly and lays up to 2,000 eggs per day. She also stays fertile throughout her life.
While I can’t guarantee to you that kind of success, royal jelly is definitely worth adding to your smoothies and the science backs it up.
A 2018 Study showed that royal jelly promotes follicular growth and development in the ovaries of rats.
How much royal jelly should you take?
Add 1-2 tsp of pure Royal Jelly to your smoothie for an extra fertility boost.
Bee Propolis and bee pollen
Sticking with the bee theme, bee pollen and bee propolis are other fertility superfood that you can add to your smoothies.
What is the difference between bee propolis and bee pollen?
Honeybees use the resinous propolis to build their hives. Bee pollen is the material that bees collect and store from flowers.
Bee Propolis may help women with endometriosis. A 2003 study showed a link between a positive pregnancy outcomes and the intake of bee propolis in endometriosis sufferers.
Bee Pollen can help increase libido and importantly, boost egg quality.
How To Include Bee Pollen and Bee Propolis in your fertility breakfast smoothies?
You can add a teaspoon of each into your smoothie or alternate each day. Make sure to get the best pollen and propolis you can find.
My Top Picks For Pollen And Propolis Powder:
A teaspoon of organic ginger powder added to your fertility breakfast smoothie can give it a little kick and may also help your fertility.
Studies have shown that ginger may increase antral follicle count meaning more eggs available to be fertilized.
How To Make Your Fertility Breakfast Smoothie
Now you know the main components of your fertility breakfast smoothie, it’s time to put it all together. The nice thing about making a smoothie like this is you can mix it up every morning so you don’t get bored.
Change out the greens or fruit for a completely different kind of berry and you have a whole new smoothie.
- 1 cup liquid
- 2 – 3 big handfuls of leafy greens
- 1 cup fruit
- 2 scoops protein powder
- 1 tbsp fat (oil)
- 1/2 portions of a superfood
Here’s my favorite combination which will give you an idea of the quantities you need:
- 1 cup almond or coconut milk
- 2 – 3 big handfuls of fresh spinach
- 1 cup fresh strawberries
- 2 scoops of collagen peptide powder
- 1 Tbsp. coconut oil
- 1 – 2 tsp. Royal Jelly
Simply add all of the ingredients in a blender (liquids first) and blend until smooth.
Can I add ice to the fertility smoothie?
Chinese medicine recommends not drinking ice water or cold drinks as it causes your liver to work extra hard. This can be detrimental for fertility so when I was trying to get pregnant, I avoided iced drinks completely.
For this reason I recommend using fresh fruit rather than frozen and not adding ice to your smoothie.
If you can’t find fresh fruit in season, you can use frozen fruit but let it thaw first.
Free Fertility Smoothie PDF
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Shopping List For The Fertility Breakfast Smoothie
- 1 cup coconut milk
- 2 scoops collagen protein powder
- 1 cup fresh berries
- 2-3 handfuls of spinach, kale okra or another green vegetables
- 1 tbsp coconut or avocado oil (or half a fresh avocado)
- 1-2 tsp Royal Jelly/ pollen or propolis
- 1 scoop maca powder
- Add all the ingredients into your blender, starting wit the liquids
- Blend for 3-4 minutes
- Enjoy immediately
Amount Per Serving: Calories: 355Total Fat: 63gSaturated Fat: 54gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 5mgSodium: 230mgCarbohydrates: 37gFiber: 11gSugar: 14gProtein: 48g
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