Female Diet Plan
Pre-ovulation: from day 1 of your menstrual cycle
First day of your menstrual bleed to ovulation
Designed to regulate oestrogen levels and boost Qi, Yin, Jing, Omega 3 and blood levels.
To improve egg quality and ovulation. It is set out as a menu style for you to pick various breakfast, lunch or dinner options with specific snacks and drinks and optional supplements. Within the snack section of the pre and post ovulation menus, you will find a selection of seeds. These are very important to regulate menstrual cycles and hormones. It is known as ‘seeding’, which is a fantastic life time habit to form.
Drink options:
Avoid coffee. Try a ginseng or maca drink instead for energy levels.
Reduce tea intake. Tea contains caffeine and tannin, which can affect absorption of calcium and iron. Black (English) tea is warming, and, like coffee, it contains chlorogenic acid, which can affect levels of dihydrotestosterone (DHT) and sperm quality. Decaf tea and decaf green tea is fine.
Avoid drinks with ice cubes or that are very cold in temperature. Room temperature only.
Drink plenty of water to stay hydrated.
Other drinks that work, are Rooibos tea, herbal teas, hot water with lemon, hot Cacao.
Supplements:
A good quality prenatal supplement
Royal jelly or bee pollen
Snack options:
Apples, apricots, cherries, dates, figs, grapes
Almonds, cashews, sesame seeds, sunflower seeds, walnuts
Boiled eggs
Oat bars
Sushi (fish) with wasabi
Breakfast options:
Eggs (scrambled, poached or boiled) with salmon and mashed avocado with either lemon and olive oil or a pinch of paprika if you feel cold.
Wheat free cereal with almond or rice milk. Try to avoid cow’s milk, as it contains abnormal amounts of oestrogen. Avoid soya milk completely.
Poached eggs with asparagus.
Oats with nuts and seeds with either almond or rice milk.
Omelette with spinach and/or potato.
Salmon with parsley, poached eggs and asparagus.
Herring and egg.
Lunch options:
Jacket potato with sardines, mackerel or eggs.
Sweet potato with choice of fillings above.
Soups are ideal: chicken, beetroot, fish, tomato and lentil.
Sushi (fish) with seaweed and wasabi.
Mixed bean (kidney, black and aduki) salad.
Chicken with steamed asparagus and baby potato.
Sardines with tomato, garlic, chickpea and feta cheese salad with lemon juice dressing.
Dinner options:
Mussels with coconut milk and lemongrass.
Salmon with steamed kelp and brown rice.
Clam linguine (wheat free) with almonds.
Trout stuffed with lemon and parsley with baby potatoes and green beans.
Lentils either baked with aubergine or as a lasagne.
Cod with steamed kale and brown rice.
Sea bass with ginger and spring onion.
Steak with a spinach, walnut and feta cheese salad and sweet potato fries.
Lamb with apricots and squash casserole.
Post-Ovulation: From ovulation until the end of your cycle
This diet is designed to boost progesterone and yang levels: thereby improving implantation and pregnancy.
Drink options:
Cold drinks should again be served at room temperature. During this phase - No lemons, oranges, grapefruit, or tangerines drinks (or fruit) once you have ovulated as these contain hesperetin, which can block progesterone.
Tea and coffee advice the same as above. Water intake advice the same as above.
Supplements
A good quality prenatal supplement.
Royal jelly or bee pollen.
Snack options
Celery sticks.
Cherries, dates and raspberries.
Chestnuts, pistachio nuts, sunflower seeds and walnuts.
Breakfast options
Spelt bread with raspberry jam.
Soft boiled eggs with anchovies and parsley.
Eggs (scrambled, poached or boiled) with salmon and mashed avocado with either lemon and olive oil or a pinch of paprika if you feel cold.
Wheat free cereal with almond or rice milk. Try to avoid cow’s milk, as it contains abnormal amounts of oestrogen. Avoid soya milk completely.
Lunch options
Prawn salad with Tabasco sauce or cayenne pepper and parsley.
Quinoa with salmon or apricots and pistachios.
Pasta (wheat free) with anchovies, crushed red peppers and tarragon.
Sweet potato soup.
Baked sweet potato with spinach and chickpeas.
Butternut squash soup.
Dinner options
Buckwheat (soba) noodles with coconut sauce (no soya), sesame seeds, cucumber and ginger.
Prawns with tomatoes, garlic and brown rice.
Anchovies with lamb and rosemary.
Lamb with sweet potato and spice curry.
Salmon with mustard seeds and lentil salad.
Spaghetti with olive oil, basil and oregano sauce.
Mussels with coconut milk, cloves, lemongrass and coriander.