Hi, I'm Charlotte, a fertility nutritionist and founder of The Fertility Kitchen.
I had exactly the same question when I was trying to conceive. After experiencing infertility, I created The Fertility Kitchen to help take the uncertainty out of fertility nutrition and help you feel confident you're doing everything you can nutritionally while trying for a baby.
The months leading up to conception are an important window of opportunity for both female and male fertility, and what you eat during this time can help provide the nutrients needed to support reproductive health and prepare your body for pregnancy.
That's why I created The Fertility Kitchen 12-Week Nutrition Plan - to empower you with a practical plan that shows you exactly what to eat while trying to conceive.
Wondering what you should be eating to support your fertility?
Nutrition Tailored to Fertility
- Nutrient-rich recipes that support your fertility with the right balance of protein, fibre and healthy fats
- Weekly meal plans built around a repeatable formula - so eating healthily fits seamlessly into your busy life
- Quick, tasty meals - simple recipes that make healthy eating easy and enjoyable
THE 12-WEEK NUTRITION plan IS FOCUSED ON NOURISHMENT, NOT RESTRICTION — HELPING YOU EAT WELL, PREPARE YOUR BODY FOR CONCEPTION AND FEEL EMPOWERED ON YOUR FERTILITY JOURNEY
Why 12 Weeks?
For women, egg development begins many months before ovulation, but follicular growth and maturation become increasingly active during the final three months before an egg is released.
For men, new sperm are produced continuously. Spermatogenesis takes approximately 74 days, followed by a further period of maturation, meaning the sperm involved in conception have effectively been almost three months in the making.
12-Weeks of Optimal Nutrition for Both of You
Whole-food protein supports ovarian function, egg development and a healthy uterine lining, while providing amino acids including L-arginine, alongside L-carnitine, to support sperm development, energy and motility.
Fibre-rich plants and whole-food complex carbohydrates support gut health and blood sugar balance, helping support healthy ovarian function and ovulation as well as a healthy metabolic environment for sperm.
30g+ protein AT EVERY meal
30g fibre every day
Fertility Nutrition,
Built into Every Recipe
Extra virgin olive oil, nuts, seeds and avocado feature regularly, alongside oily fish twice weekly, supporting reproductive hormones and egg quality as well as sperm membrane health, motility and morphology.
Colourful plants and nutrient-rich foods provide antioxidants and key nutrients including folate, choline, iron, iodine, zinc, selenium and CoQ10 to support egg and sperm quality and build strong nutritional foundations for pregnancy.
Healthy fats AND omega-3s
Antioxidants AND key fertility nutrients
— SOPHIE
“It gave me back a sense of control.”
"There is so much uncertainty when you're trying to conceive and I never really knew whether I was eating the right things. Having the meal plans to follow took away so much of that uncertainty. I knew what to eat each week, the recipes were delicious and easy to follow and it felt good to be doing something positive for my fertility."
— LUCY & JAMES
“It doesn't feel like a ‘fertility diet’ - it's just really good food!”
"My husband was convinced we were going to be eating boring ‘healthy’ meals for 12 weeks, but he was completely surprised by how much he enjoyed everything. The recipes are delicious and satisfying and it just feels like normal food. We've carried on making so many of them because they're meals we'd choose to eat anyway."
— BECS
“I loved knowing the nutritional thinking had already been done for me”
"There is so much conflicting advice about fertility nutrition and I found it difficult to know what to trust. Knowing the meal plans had been designed by a fertility nutritionist meant I didn't have to second-guess whether I was getting it right. I could just follow the plan and know that my nutrition was being taken care of."
Everything You Need to Eat Well for Fertility — in One Place
Whether you're just starting to try for a baby, have been trying for some time or are preparing for fertility treatment, you don't need to spend hours researching fertility nutrition, planning meals, searching for recipes and wondering whether you're getting it right. I've brought everything together into one simple, structured plan, so you can feel confident you're doing everything you can to support your fertility.
12 weeks of done-for-you, nutritionally balanced meal plans designed to optimise your fertility and support conception. Each downloadable plan includes your meals, shopping list and a simple prep plan to help you get ahead on Sunday, with direct links to every recipe you need.
A curated collection of delicious, nutrient-rich recipes from across the 12-week plan, plus ideas for healthy snacks, sweet treats and alcohol-free drinks, all organised in one easy-to-use library.
The Fertility Kitchen Framework is designed to make fertility nutrition work in everyday life. The meals follow a familiar rhythm through the working week, Sundays are used to get ahead on a few key things and a cook once, eat again approach makes the time you spend cooking work harder for you – making consistency easy.
12 Weeks of Meal Plans
Recipe Library
The Fertility Kitchen Framework
Dedicated guides for female and male fertility to help you navigate fertility supplements, from what to look for in a multivitamin to additional nutrients you may want to consider for targeted support.
Female & Male Fertility Supplement Guides
What's Inside
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One payment OF £59
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12 weeks of done-for-you fertility nutrition
The Fertility Kitchen
12-Week Nutrition Plan
12 months' access
Can I follow the plan on my own or with a partner?
Absolutely. The meal plans serve two and are designed to support both female and male fertility, but they can also be followed individually.
Frequently Asked Questions
What if I’m starting IVF or fertility treatment in less than 12 weeks?
You don’t need to complete all 12 weeks before starting treatment. Begin wherever you are in your fertility journey and use the time you have to focus on your nutrition.
Can I swap meals or recipes?
Yes. You can follow the meal plans exactly or swap recipes from the Recipe Library when you want more flexibility.
Will I need to buy lots of unusual ingredients?
No. The plan uses familiar, easy-to-find whole foods, with ingredients used across meals to keep shopping simple and reduce waste.
Is the plan suitable if I have a fertility condition such as PCOS?
Yes. The plan is suitable for people with fertility conditions and is based on whole, nutrient-rich foods that support reproductive health.
Is the plan suitable for different dietary requirements?
All recipes are gluten-free. The plan includes dairy but recipes can easily be adapted with dairy-free alternatives; it also includes meat and fish so isn't suitable for vegetarians.
Do I need to take fertility supplements?
This will depend on your individual needs. The plan includes dedicated female and male fertility supplement guides to help you understand which nutrients and supplements to consider.
What if I miss a day or a week?
Simply pick up where you left off. There’s no need to catch up or start again - consistency over time is what matters.
Meet Charlotte
Charlotte is a Registered Nutritionist, fertility nutrition expert and founder of The Fertility Kitchen. She has spent more than a decade specialising in fertility nutrition, helping women and couples understand how nutrition can support them while trying to conceive.
After experiencing infertility herself and going through IVF, Charlotte created The Fertility Kitchen to provide the practical nutrition support she wished she'd had during her own fertility journey.
She is the author of The Fertility Kitchen: The Essential Guide to Supporting Your Fertility and is currently completing an MSc in Nutritional Medicine at the University of Surrey.
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@THEFERTILITYKITCHEN
Fertility: Empowering you with the knowledge and confidence to take positive action for your fertility.
Food: Translating fertility nutrition into delicious, nutrient-rich recipes.
Life: Making this way of eating work in everyday life with a simple, repeatable framework that builds consistency so it becomes a lifestyle you can maintain.
Fertility. Food. Life
THE FERTILITY KITCHEN PHILOSOPHY
Empowering You to OPTIMISE Your Fertility THROUGH NUTRITION