The Mediterranean diet is one of the most recommended diets for health.
Various observational studies find that following a Mediterranean diet is associated with improving female infertility by reducing metabolic disorders like polycystic ovary syndrome and similar conditions. Healthy diets find better semen quality in men as well.
However, most of the disorders are related to obesity. So although following a Mediterranean diet can help, this usually coincides with losing weight.
This article will cover how to follow a Mediterranean diet for fertility and includes 7 days of recipes, a structured meal plan and a shopping list.
You can jump straight into the 7 day pdf of the plan here.
View 7 Day Mediterranean Diet Plan PDF
How the Mediterranean Diet Affects Fertility
The Mediterranean diet is a diet high in whole grains, fruits, nuts, seeds, lean proteins and healthy fats like olive oil. Multiple studies show improved fertility in both men and women.
In one study of women, those who adhered most closely to a Mediterranean diet containing lots of vegetables, fish, and polyunsaturated oils, had 44% lower odds of seeking medical help for difficulty getting pregnant compared to women in the lowest quartile (1).
Another study found those following a Mediterranean diet more closely had a higher likelihood of achieving clinical pregnancy and live birth among non-obese women under 35 years of age (2).
Another study of 225 men found that those most closely followed a Mediterranean diet had higher sperm concentrations and total sperm counts (3).
How Diet & Weight Affects Fertility
Being overweight seems to be a major cause of subfertility in women. This is because it lowers the concentration of sex hormone-binding globulin and increases androgen and insulin secretion and insulin resistance (4).
Being overweight as a woman brings multiple problems. First, increased BMI reduces the chance of conception for women ovulating (5).
However, obese women also respond more poorly to methods to stimulate the ovaries, for example, requiring larger doses of gonadotropins (6).
The study notes that weight loss has to be gradual and sustained for it to be effective. This is why you should avoid crash diets or diets with extremely low calories, as this comes with its own problems.
In men, being overweight can cause a reduced sperm count. One study found that overweight men were 11% more likely to have a low sperm count and 39% more likely to have no sperm when they ejaculate. For obese men, this jumped to 42% more likely to have a low sperm count and 81% more likely to produce no sperm (7).
View 7 Day Mediterranean Diet Plan PDF
Foods to Eat on a Mediterranean Diet for Fertility
These are the types of foods you’ll want to include more regularly in your diet. Eating a balance ensures you meet all your nutritional requirements.
- Fruits: e.g apples, bananas, oranges, melon, blueberries, raspberries. Fruit contains lots of fiber and low calories, thus helping you lose weight
- Vegetables: All kinds of vegetables are great choices, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
- Whole grains. E.g brown bread, brown rice, barley quinoa, bulgur wheat. These are rich in fiber and fill you up.
- Fatty fish. E.g salmon, sardines, mackerel, tuna, and herring. These foods contain the most omega-3 fatty acids, an important nutrient that has multiple health benefits like reducing inflammation and
- Beans and legumes. E.g haricot beans, black beans, red beans, lentils, and chickpeas. These are great plant-based sources of protein.
- Nuts and seeds. E.g almonds, hazelnuts, cashews, pistachios, and walnuts. Flaxseeds and chia seeds are also one of the few non-meat sources of omega-3 fatty acids.
- Low-fat dairy. E.g milk, eggs, yogurt. These foods are nutritious and higher in protein. Be sure to check the labels for extra added sugar.
- Olive oil: Olive oil contains lots of healthy monounsaturated fats. Extra-virgin olive oil is the healthiest choice.
- Lean protein. E.g fish, chicken, turkey. These foods are lower in saturated fats than red meats like beef, pork, and lamb.
How to Lose Weight with a Mediterranean Diet
The Mediterranean diet is one of the best diets to follow for weight loss because:
- The choice of foods helps keep you full longer so that you consume fewer calories overall.
- Foods and meals made are tasty and easy to stick with, so the weight doesn’t come back on afterwards.
These are some things to consider within your diet to help:
Eat More Fiber
Fiber can help with weight loss since they promote feelings of fullness, meaning you eat fewer calories naturally.
Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones (8, 9).
Fiber-rich foods are found in abundance within the Mediterranean diet. They include fruits, vegetables and legumes.
Eat More Protein
Protein can reduce hunger and appetite via several different mechanisms (10).
This can automatically reduce the calories you consume, without counting calories or consciously controlling portions.
In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day—a sizeable contribution (11).
High-protein foods include lean meat sources like fish, chicken and poultry, dairies like milk and yogurt as well as plant-based sources like nuts, legumes, beans and whole grains.
Replace Refined Grains with Whole Grains
Refined grains include foods like white bread. These types of foods can cause overeating since they are low in fiber and very few nutrients.
They are low on the glycemic index, meaning they cause major swings in blood sugar levels that can contribute to overeating (12).
Long-term studies find eating more refined grains causes increased belly fat over a long period of time (13, 14).
There are also other health problems associated with eating lots of them such as the increased risk of heart disease and type 2 diabetes (15, 16, 17).
Foods to Avoid on the Mediterranean Diet
These are the types of foods that don’t contain many nutrients and will likely contribute to weight gain. Although the occasional treat is fine, don’t make it a habit.
- Junk foods: fast food and potato chips
- Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
- Fried foods: french fries, donuts, fried meats
- Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
- Processed meats: bacon, canned meat, salami, sausages
- Trans fats: vegetable oil and margarine
About this Mediterranean Diet Plan
We’ve made this Mediterranean diet plant as quick and easy to follow as possible, so even if you’re a busy person, you can get all the meals in throughout the week.
It is full of nutritious food and contains good amounts of protein and fiber. These types of foods will help you stay full for longer without needing excessive calories, making them ideal to lose weight without having to calorie count everything.
The plan contains 20 recipes, with 3 meals for breakfast, lunch and dinner. No snacks are included in the shopping list but are recommended. There are a few snack recipes to try too but foods like nuts, seeds, and dried fruit are ideal and easy to take with you.
We’ve made the breakfasts no-cook and the lunches relatively easy to prepare in case you want to pack something to take to work. All dinner recipes take less than 60 minutes. Many are vegetarian but also some meat throughout the week so you get good protein amounts every day.
You’ll also get to experiment with different types of cooking so you can get a taste of all the different Mediterranean flavors.
How to Follow a Mediterranean Diet for Fertility
The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.
At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.
The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and their relative proportions.
It does this because good health has been attributed to variations within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.
7 Day Mediterranean Diet Meal Plan for Fertility
Mediterranean Diet Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Monday | Banana Yogurt Pots | Cannellini Bean Salad | Quick Moussaka |
| Tuesday | Tomato and Watermelon Salad | Edgy Veggie Wraps | Spicy Tomato Baked Eggs |
| Wednesday | Blueberry Oats Bowl | Carrot, Orange and Avocado Salad | Salmon with Potatoes and Corn Salad |
| Thursday | Banana Yogurt Pots | Mixed Bean Salad | Spiced Carrot and Lentil Soup |
| Friday | Tomato and Watermelon Salad | Panzanella Salad | Med Chicken, Quinoa and Greek Salad |
| Saturday | Blueberry Oats Bowl | Quinoa and Stir Fried Veg | Grilled Vegetables with Bean Mash |
| Sunday | Banana Yogurt Pots | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
View 7 Day Mediterranean Diet Plan PDF
Mediterranean Diet Recipes
Day 1: Monday
Breakfast: Banana Yogurt Pots
Nutrition
- Calories – 236
- Protein – 14g
- Carbs – 32g
- Fat – 7g
Prep time: 5 minutes
Ingredients (for 2 people)
- 225g /⅞ cup Greek yogurt
- 2 bananas, sliced into chunks
- 15g / 2 tbsp walnuts, toasted and chopped
Instructions
- Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.
Lunch: Cannellini Bean Salad
Nutrition
- Calories – 302
- Protein – 20g
- Carbs – 54g
- Fat – 0g
Prep time: 5 minutes
Ingredients (for 2 people)
- 600g / 3 cups cannellini beans
- 70g / ⅜ cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ tbsp red wine vinegar
- small bunch basil, torn
Instructions
- Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.
Dinner: Moussaka
Nutrition
- Calories – 577
- Protein – 27g
- Carbs – 46g
- Fat – 27g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 1 tbsp extra virgin olive oil
- ½ onion, finely chopped
- 1 garlic clove, finely chopped
- 250g / 9 oz lean beef mince
- 200g can / 1 cup chopped tomatoes
- 1 tbsp tomato purée
- 1 tsp ground cinnamon
- 200g can / 1 cup chickpeas
- 100g pack / ⅔ cup feta cheese, crumbled
- Mint (fresh preferable)
- Brown bread, to serve
Instructions
- Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
- Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
- Sprinkle the feta and mint over the mince. Serve with toasted bread.
View 7 Day Mediterranean Diet Plan PDF
Day 2: Tuesday
Breakfast: Tomato and Watermelon Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- ¼ tsp chilli flakes
- 1 tbsp chopped mint
- 120g / ⅝ cup tomatoes, chopped
- ½ watermelon, cut into chunks
- 50g / ⅔ cup feta cheese, crumbled
Instructions
- For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
- Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.
Lunch: Edgy Veggie Wraps
Nutrition
- Calories – 310
- Protein – 11g
- Carbs – 39g
- Fat – 11g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 100g / ½ cup cherry tomatoes
- 1 cucumber
- 6 Kalamata olives
- 2 large wholemeal tortilla wraps
- 50g / ¼ cup feta cheese
- 2 tbsp hummus
Instructions
- Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
- Heat the tortillas.
- Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.
Dinner: Spicy Tomato Baked Eggs
Nutrition
- Calories – 417
- Protein – 19g
- Carbs – 45g
- Fat – 17g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 2 red onions, chopped
- 1 red chilli, deseeded & chopped
- 1 garlic clove, sliced
- small bunch coriander, stalks and leaves chopped separately
- 800g can / 4 cups cherry tomatoes
- 4 eggs
- brown bread, to serve
Instructions
- Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
- Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.
View 7 Day Mediterranean Diet Plan PDF
Day 3: Wednesday
Breakfast: Blueberry Oats Bowl
Nutrition
- Calories – 235
- Protein – 13g
- Carbs – 38g
- Fat – 4g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 60g / ⅔ cup porridge oats
- 160g / ⅗ cup Greek yogurt
- 175g / ¾ blueberries
- 1 tsp honey
Instructions
- Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
- Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
- Spoon the porridge into bowls and add the remaining yogurt and blueberries.
Lunch: Carrot, Orange and Avocado Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 orange, plus zest and juice of 1
- 2 carrots, halved lengthways and sliced with a peeler
- 35g / 1 ½ cups rocket / arugula
- 1 avocado, stoned, peeled and sliced
- 1 tbsp olive oil
Instructions
- Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.
Dinner: Salmon with Potatoes and Corn Salad
Nutrition
- Calories – 479
- Protein – 43g
- Carbs – 27g
- Fat – 21g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 200g / 1 ⅓ cups baby new potatoes
- 1 sweetcorn cob
- 2 skinless salmon fillets
- 60g / ⅓ cup tomatoes
- 1 tbsp red wine vinegar
- 1 tbsp extra-virgin olive oil
- Bunch of spring onions/scallions, finely chopped
- 1 tbsp capers, finely chopped
- handful basil leaves
Instructions
- Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
- For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
- Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.
View 7 Day Mediterranean Diet Plan PDF
Day 4: Thursday
Breakfast: Banana Yogurt Pots
Lunch: Mixed Bean Salad
Nutrition
- Calories – 240
- Protein – 11g
- Carbs – 22g
- Fat – 12g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 145g / ⅘ cup jar artichoke heart in oil
- ½ tbsp sundried tomato paste
- ½ tsp red wine vinegar
- 200g can / 1 cup cannellini beans, drained and rinsed
- 150g / ¾ cup tomatoes, quartered
- handful Kalamata black olives
- 2 spring onions, thinly sliced on the diagonal
- 100g / ⅔ cup feta cheese, crumbled
Instructions
- Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
- Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.
Dinner: Spiced Carrot and Lentil Soup
Nutrition
- Calories – 238
- Protein – 11g
- Carbs – 34g
- Fat – 7g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tsp cumin seeds
- pinch chilli flakes
- 1 tbsp olive oil
- 300g /2 cups carrots, washed and coarsely grated
- 70g / ⅓ cup split red lentils
- 500ml / 2 ¼ cups hot vegetable stock
- 60ml / ¼ cup milk
- Greek yogurt, to serve
Instructions
- Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
- Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.
View 7 Day Mediterranean Diet Plan PDF
Day 5: Friday
Breakfast: Tomato and Watermelon Salad
Lunch: Panzanella Salad
Nutrition
- Calories – 452
- Protein – 6g
- Carbs – 37g
- Fat – 25g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 400g / 2 cups tomatoes
- 1 garlic clove, crushed
- 1 tbsp capers, drained and rinsed
- 1 ripe avocado, stoned, peeled and chopped
- 1 small red onion, very thinly sliced
- 2 slices of brown bread
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- small handful basil leaves
Instructions
- Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
- Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.
Dinner: Med Chicken, Quinoa and Greek Salad
Nutrition
- Calories – 473
- Protein – 36g
- Carbs – 57g
- Fat – 25g
Prep time + cook time: 20 minutes
Ingredients (for 2 people)
- 100g / ⅗ cup quinoa
- ½ red chilli, deseeded and finely chopped
- 1 garlic clove, crushed
- 2 chicken breasts
- 1 tbsp extra-virgin olive oil
- 150g / ¾ cup tomatoes, roughly chopped
- handful pitted black kalamata olives
- ½ red onion, finely sliced
- 50g / ½ cup feta cheese, crumbled
- small bunch mint leaves, chopped
- juice and zest ½ lemon
Instructions
- Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
- Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
- Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
View 7 Day Mediterranean Diet Plan PDF
Day 6: Saturday
Breakfast: Blueberry Oats Bowl
Lunch: Quinoa and Stir Fried Veg
Nutrition
- Calories – 473
- Protein – 11g
- Carbs – 56g
- Fat – 25g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 100g / ⅗ cup quinoa
- 3 tbsp olive oil
- 1 garlic clove, finely chopped
- 2 carrots, cut into thin sticks
- 150g / 1 ⅔ leek, sliced
- 1 broccoli head, cut into small florets
- 50g / ¼ cup tomatoes
- 100ml / ¼ cup vegetable stock
- 1 tsp tomato purée
- juice ½ lemon
Instructions
- Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
- Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.
Dinner: Grilled Vegetables with Bean Mash
Nutrition
- Calories – 314
- Protein – 19g
- Carbs – 33g
- Fat – 16g
Prep time + cook time: 40 minutes
Ingredients (for 2 people)
- 1 pepper, deseeded & quartered
- 1 aubergine, sliced lengthways
- 2 courgettes, sliced lengthways
- 2 tbsp olive oil
- For the mash
- 400g / 2 cups haricot beans, rinsed
- 1 garlic clove, crushed
- 100ml / ½ cup vegetable stock
- 1 tbsp chopped coriander
Instructions
- Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
- Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.
View 7 Day Mediterranean Diet Plan PDF
Day 7: Sunday
Breakfast: Banana Yogurt Pots
Lunch: Moroccan Chickpea Soup
Nutrition
- Calories – 408
- Protein – 15g
- Carbs – 63g
- Fat – 11g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- ½ medium onion, chopped
- 1 celery sticks, chopped
- 1 tsp ground cumin
- 300ml / 1 ¼ cups hot vegetable stock
- 200g can / 1 cup chopped tomatoes
- 200g can / 1 cup chickpeas, rinsed and drained
- 50g / ¼ cup frozen broad beans
- zest and juice ½ lemon
- coriander & bread to serve
Instructions
- Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
- Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.
Dinner: Spicy Mediterranean Beet Salad
Nutrition
- Calories – 548
- Protein – 23g
- Carbs – 58g
- Fat – 20g
Prep time + cook time: 40 minutes
Ingredients (for 2 people)
- 8 raw baby beetroots, or 4 medium, scrubbed
- ½ tbsp sumac
- ½ tbsp ground cumin
- 400g can / 2 cups chickpeas, drained and rinsed
- 2 tbsp olive oil
- ½ tsp lemon zest
- ½ tsp lemon juice
- 200g / ½ cup Greek yogurt
- 1 tbsp harissa paste
- 1 tsp crushed red chilli flakes
- mint leaves, chopped, to serve
Instructions
- Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
- While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.
View 7 Day Mediterranean Diet Plan PDF
IVF Diet Shopping List
This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.
View 7 Day Mediterranean Diet Plan PDF
Life After the Meal Plan
Find More Recipes On Our Site
Your journey doesn’t end after 7 days of healthy, Mediterranean-style recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.
We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.
Disclosure
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.