His and Hers Fertility Meal Plan

His and Hers Fertility Meal Plan

© 2023 Dr Kela Smith | The Hormone Puzzle Society

All rights reserved. No portion of this book may be reproduced in any form without permission from the publisher, except as permitted by U S copyright law

For permissions contact: info@hormonepuzzlesociety com

Hi!

I’m Dr. Kela Smith Ph.D., Doctor of Natural Medicine, Board Certified Functional Nutritionist and Board Certified Integrative Holistic Health & Wellness Coach who specializes in fertility, hormones and pregnancy.

I help my clients conquer these issues by teaching the hormone puzzle method. A methodology I created that gives you all the steps you need to put your hormone puzzle back together so you can get pregnant, stay pregnant, have a healthy super baby and easy postpartum.

Thank you for reading.

Dr. Kela

Dr. Kela Smith PhD, DNM, BCFN, BCHC

Holistic-Integrative Fertility and Hormone Doctor

Thank you for downloading your - His and Hers Fertility Meal Plan.

In this guide I have put together some of my top secrets for you and your partner to help you put the pieces of your hormone puzzle back together so you can balance your hormones, get to the root of your issue and optimize your fertility so you can FINALLY get pregnant and stay pregnant.

Things these secrets will help with -

Optimized and healthy eggs

Stronger ovulation

Optimized and healthy sperm

Thicker lining

Balanced blood sugar

Balanced hormones especially estrogen, progesterone, and thyroid

Optimized thyroid

Weight loss (if this is your goal)

Increased energy

Clear skin and shiny hair

Revamped gut health

Getting to the root of your fertility issues

And more

The recipes in this guide will help with all those things and more and

are a starting place for you to deliver the highest quality nutrition and lifestyle pieces for you to help balance your hormones so you boost your fertility naturally.

That is the one complaint I have when talking to clients, is they know they need to be eating healthy but where do they start. There are so many options on the

internet and they don’t know what is best or what to do first so they just freeze and do nothing.

My hope for you is that you take these secrets and recipes and just start here. If you are already doing many of these things where can you uplevel to improve that much more. It’s not about being perfect but about progress. You can do this! I believe in you!

Are you ready to start the journey of putting your hormone puzzle back together, optimizing your cycle and boosting your fertility, FOR GOOD?

If so, let’s dive in.

Top 10 secrets to optimize fertility HIS

1

TEST DON’T GUESS

- Testing for HER isn’t the only piece of testing you need. Testing

for HIM is ⅓ the equation. Make sure you do a full semen analysis as well as The Sperm Aneuploidy Test (SAT) which is a diagnostic test to study the genetic etiology of male infertility. It allows for the evaluation of the presence of an abnormal number of chromosomes (aneuploidy and diploidy) in the sperm. Sometimes this is the main reason for infertility.

2

FOCUS ON SPERM

- Just like eggs, without optimal sperm conception will be difficult

if not impossible. All the recipes in this book also focus on the best foods for sperm health.

3 KNOW YOUR HORMONE HEALTH

- Just like for HER, HIS hormones are one of the most

important piece of the hormone puzzle. Make sure yours are optimize, balanced and working in harmony esp testosterone, cortisol and insulin.

4 BALANCE YOUR BLOOD SUGAR

- Blood sugar controls everything from metabolism,

internal temperature, heart rate and more. This is extra important for HIM because blood sugar can put you at risk for insulin resistance and diabetes. Because many men lead a sedentary lifestyle and this compounds the effects of blood sugar being off.

- This includes toiletries products, cleaning supplies, scented items,

5 ELIMINATE TOXINS thoughts and even people. Make sure you are living a toxic free life especially while TTC.

6 KEEP THE BOYS COOL - No cell phones, laptops, hot tubes or hot bike rides while TTC.

7 KNOW YOUR FOOD ALLERGIES AND SENSITIVITIES - Sometimes “unexplained infertility” is actually a food allergy or sensitivity that hasn’t been identified.

8 FOLLOW THE STEPS OF MY HORMONE P.U.Z.Z.L.E - Proper, whole food nutrition, Understanding supplements, Zapping stress, Zzzz’s (sleep), L- Love/Encouragement, EExercise/Environment.

9 WORK WITH A FERTILITY EXPERT TO BE YOUR GUIDE - A coach, nutritionist, or other fertility expert. Don’t do this alone! Let us guide you.

10 STAY CALM AND FOCUS ON MIND-BODY-SPIRIT DURING YOUR JOURNEY connected. Learn to support your whole body.

- It’s all

HIS/HER Fertility

Meal Plan

The ingredients in this meal plan are constructed to optimize HIS and HER fertility Some benefits you can expect-

Optimized and healthy eggs

Stronger ovulation

Optimized and healthy sperm

Thicker lining

Balanced blood sugar

Balanced hormones esp estrogen, progesterone, thyroid

Optimized thyroid

Weight loss (if this is your goal)

Increased energy

Clear skin and shiny hair

Revamped gut health

Getting to the root of your fertility

issues

And more

PRE-BREAKFAST

FERTILITY GUT TONIC

This amazing gut tonic will optimize your gut, help detox hormones, clear overnight sludge, boost your metabolism and make you feel amazing Drink it every morning on an empty tummy for optimal results. (For HIM and HER). This is also amazing for thickening the lining of your uterus.

Ingredients:

1 tea bag, green (HIM) and red raspberry leaf (HER)

1 cinnamon stick

1-2 tbsp apple cider vinegar

½ lemon, juiced

1-2 drops pure leaf stevia (optional)

Direction:

Place all ingredients in a cup and pour boiling water on top. Let steep for 5-6 mins and enjoy.

BREAKFAST

Eggcelent Smoothie

Spermcolada Smoothie

Fat Explosion Egg Cups

Inflammation kick muffin

LUNCH

Preggers Pizza

Makin a baby meatballs

Eat the rainbow salad

HIS favorite soup

DINNER

Steak and mushroom extravaganza

Salmon Dish

Veggie dish

Salad - Greens, kiwi, brazil nuts

DESSERT

Fudgy Fudge

BREAKFAST

EGGCELENT SMOOTHIE

The antioxidant rich ingredients in this delicious concoction optimize egg and sperm quality and quantity. Improving your egg and sperm health is one of the best ways to ensure a healthy pregnancy and baby.

Ingredients:

½ cup leafy greens such as spinach or kale

1 celery stalk, chopped

½ cup blackberries

½ cup blueberries

½ avocado

1 tbsp walnuts

1 tsp black sesame seeds

1 scoop vegan protein powder

1 scoop collagen (optional)

1 cup coconut or almond milk

Fill the rest with water and a few ice cubes

Direction:

Blend until smooth and serve. Top with cinnamon. Makes 1-2 servings. 1.

BREAKFAST

SPERMCOLADA SMOOTHIE

The ingredients in this smoothie are optimal for egg and sperm health. Walnuts are high in fat and brazil nuts are high in selenium. Goji berries are high in antioxidants.

Ingredients:

¼ frozen banana

½ cup leafy greens, spinach or kale

1 kiwi, chopped

½ cup goji berries

½ cup raspberries

1 tbsp walnuts

2 brazil nuts

1 tbsp pumpkin seeds

1 scoop protein powder

1 cup coconut or almond milk

Fill the rest with water and a little ice

Direction:

Blend until smooth and serve. Top with cinnamon. Makes 1-2 servings. 1.

BREAKFAST

FAT EXPLOSION EGG CUPS

Eggs are an excellent source of amino acids and are one of the only foods with all 9 essential amino acids. Egg yolks supply almost all of the egg's iron, calcium, zinc, vitamin B6, folate, and vitamin B12. They also contain 100% of the egg's vitamin A. Egg yolks from pasture-raised chickens are also extremely rich in fertility-boosting omega-3 fatty acids EPA and DHA and fat-soluble vitamins A, D, E, and vitamin K2. All vitamins you need for optimal egg and sperm health.

Ingredients:

5 eggs

1/4 cup unsweetened almond milk

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1/2 – 3/4 cup cooked, chopped bacon

1/2 – 3/4 cup fresh spinach, ripped into small pieces

Approximately 1/4 of a large red bell pepper, diced

¼ cup, chopped shiitake mushrooms

Direction:

Preheat oven to 350. Spray muffin tin with olive oil and set aside

In medium bowl whisk together eggs, unsweetened almond milk, salt and pepper. Cook bacon over medium heat.

Take muffin tin and add a tablespoon or so of cooked bacon. a tablespoon of ripped spinach and a tablespoon of diced bell pepper, tbsp chopped mushroom to each muffin tin.

Pour the egg mixture over top, filing so there is a little room at the top (it will expand and rise as it is cooking – but then will deflate once it cools)

Place in the oven and cook for 17 minutes.

Remove from oven, if the very top isn’t fully cooked, return to oven for 2-3 minute increments until fully cooked.

BREAKFAST

INFLAMMATION KICK MUFFIN

The ingredients in this muffin are some of the best at cutting inflammation. This is important. Elevated levels of inflammation and oxidative stress negatively affect sperm and egg quality, reducing fertilisation and conception rate. Detecting low-grade inflammation and oxidative stress are not routine procedures in fertility pathology so often the only sign of these underlying conditions may be poor egg quality, poor fertilisation rates, recurrent implantation failure or miscarriage.

Inflammation and common fertility issues-

Unexplained Infertility: Over 70% of females with unexplained infertility have high levels of inflammation and oxidative stress.

PCOS: Women with PCOS show chronic low-grade inflammation, characterised by increased plasma levels of inflammatory cytokines, which have been associated with insulin resistance Levels of oxidative stress are also increased in PCOS. Circulating levels of antioxidants, which are our defence against oxidative stress, are also lower.

Endometriosis: Endometriosis is an oestrogen driven inflammatory condition. For 20% of people seeking fertility treatment it is the sole reason they require assisted reproductive technologies.

Male Factor: Increase in circulating markers of inflammation and oxidative stress are seen in male factor infertility. They lead to DNA fragmentation which is a key contributor to poor fertilisation rates, low rates of blastocyst formation and recurrent early pregnancy loss.

BREAKFAST

Ingredients:

4 eggs

1 cup sweet potato puree

1/4 cup coconut oil melted

1/8 cup pure maple syrup

1 tsp vanilla extract

1/2 cup coconut flour

1 tsp baking powder

1/4 tsp sea salt

1 tsp ground cinnamon

1 tsp ground ginger

1 tsp ground turmeric

1/8 tsp ground cloves

1/8 tsp ground nutmeg

2-4 Tbsp coconut or almond milk

Direction:

Preheat the oven to 400 F. Grease or line a muffin pan.

Allow potato to cool, and then cut it in half and scoop out the insides into a large bowl.

Add sweet potato puree, egg, coconut milk, coconut oil, and maple syrup. Combine until smooth.

In a separate bowl, mix all of the dry ingredients, then add these to the sweet potato mixture and stir until fully combined.

Grease your muffin pan, then pour the batter evenly into the pan so that each one is approximately 2/3 full.

Cook for 20-25 minutes until a toothpick inserted in the center comes out clean.

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LUNCH

PREGGERS PIZZA

This pizza is packed with healthy ingredients to optimize your fertility and excite your taste buds. Packed with veggies and gluten and dairy free, it’s sure to please the toughest critic.

Ingredients:

Pizza crust ingredients

4 eggs beaten

1/4 cup coconut flour

1/2 tsp salt

1/2 tsp baking powder

1/2 cup shredded parmesan cheese

1 garlic clove minced

1 tsp dried basil or rosemary

1/4 cup milk I use almond

Direction:

Preheat oven to 400°F.

Mix all of the above ingredients, let sit for 5 minutes

Using a spatula, spread & shape batter onto a greased parchment paper lined cookie sheet (approx. 1/2″ thick).

Bake for 12 minutes.

Remove. Apply desired toppings such as spinach, bell pepper, goats cheese, bacon, sausage, etc.

*Return to oven & bake for 10 minutes, followed by a few minutes under broiler until bubbly.

Let stand a few minutes before cutting & serving.

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2

3. 4. 5.

6. 7.

MAKIN' A BABY MEATBALLS

The red meat in this recipe has heme iron, one of the best absorbable iron sources available. Iron is very important for egg and sperm health because low levels of iron before conception may lead to a lack of ovulation. Getting more iron as you're trying to become pregnant may help to avoid ovulatory issues when trying to conceive and help to prevent anemia once you are pregnant.”

Ingredients:

2 lbs of organic ground beef

1 cup gluten-free bread crumbs

1 cup grated parmesan cheese or nutritional yeast (dairy free)

¼ cup fresh parsley or ⅛ cup dried

½ large diced onion

2 large farm fresh eggs

2 tsp dry oregano

2 tsp dry basil

½ tsp pepper

Sea salt to taste

1 tbsp coconut oil

Direction:

Combine all ingredients except oil in a bowl and mix well with hands Form one, 1½ inch meatballs (I use an ice cream scoop for size). Preheat oven to 400 and place meatballs on a cookie sheet lined with foil. Drizzle coconut oil over the top. Bake for 20-22 minutes. Watch for browning and pull when light brown. Remove and let rest on paper towel. Serve over pasta, on a meatball sub or by themselves.

EAT THE RAINBOW SALAD

Eating the rainbow will increase your antioxidant load and will expose you to a variety of vitamins and minerals which will protect eggs and sperm from oxadative stress and inflammation. Beans are full of fiber and protein much needed macro nutrients for eggs and sperm and overall fertility health.

Ingredients:

1 (15.25 ounce) can black beans, drained and rinsed

1 (15.5 ounces) can kidney beans, drained and rinsed

1 (15.5 ounces) can garbanzo beans (chickpeas), drained and rinsed

1 red bell pepper, seeded and diced

1 yellow bell pepper, seeded and diced

⅓ cup red onion, diced

1 green bell pepper, seeded and diced

1 (3.8 ounces) can of sliced black olives, drained

1 jalapeno pepper, seeded and diced

1-pint grape tomatoes, quartered

¼ cup finely chopped parsley

For the dressing:

½ cup olive oil

5 TBSP apple cidar vinegar

2 teaspoons dijon mustard

1 garlic clove, minced

Directions:

Start by prepping all your veggies and opening your cans and place them in a bowl

Then in a jar or bowl, you will want to work on adding all the ingredients for your dressing. Place lid on the jar and shake, or use a whisk to mix up the dressing. Pour over the veggies and beans, and toss the salad.

Store your rainbow bean salad in the fridge for at least 4 hours or let it sit overnight. Then right before serving give your bean salad a toss, and enjoy.

LUNCH

HIS FAVORITE SOUP

The red meat in this delicious soup is just what your eggs and his sperm needs for nourishment and strength. Add in the veggies and you have a perfect fertility meal.

Ingredients:

5 slices bacon finely chopped

3 pounds boneless beef chuck cut to 1 inch cubes

1 cup red cooking wine

2 cups chicken broth

1/2 cup tomato sauce

1/4 cup soy sauce

1/4 cup flour

3 garlic cloves finely chopped

2 Tablespoons thyme finely chopped

5 medium Carrots sliced

1 pound baby potatoes I used tri color

8 ounces fresh mushrooms sliced fresh chopped parsley for garnish

Direction:

In a large skillet cook bacon over medium high heat until crisp. Put bacon in slow cooker. Salt and pepper the beef and add to the skillet and sear on each side for 2-3 minutes. Transfer beef to the slow cooker.

Add the red wine to the skillet scraping down the brown bits on the side. Allow it to simmer and reduce and slowly add chicken broth, and tomato sauce, and soy sauce. Slowly whisk in the flour. Add the sauce to the slow cooker.

Add garlic, thyme, carrots, potatoes, and mushrooms to the slow cooker Give it a good stir and cook on low until beef is tender for 8-10 hours or high for 6-Garnish with fresh parsley and serve with mashed potatoes if desired.

STEAK AND MUSHROOM EXTRAVAGANZA

The steak in this recipe gives you lots of iron which is essential for egg and sperm health as well as B vitamins and zinc. Must haves for egg and sperm development. Mushrooms increase levels of progesterone in women and testosterone in men, as well as being a lung and kidney tonic, improving cardiovascular health and supporting adrenals.

Ingredients:

1 1/4 pounds sirloin steaks cut into 1 inch cubes

1 tbsp olive oil

3 cloves garlic

8 ounce Cordyceps mushrooms

1 cup canned coconut milk

1 tsp Italian seasoning

1/2 tsp salt

1/4 tsp black pepper

fresh chopped parsley for garnish

Direction:

To start, cut your sirloin steak into one inch cubes. Add 1 tbsp of olive oil to a medium sized skillet over medium high heat. Salt and pepper the steak bites and add them to the pan cooking them until they are golden brown.

Remove the steak and set it aside on a plate. Add the mushrooms and garlic to the pan and saute until tender. Add in the coconut milk, Italian seasoning, and salt and pepper. Add the steak back to the pan and allow to heat through and sauce to thicken. Serve over quinoa or brown rice and garnish with chopped parsley.

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DINNER

SALMON SURPRISE

Omega 3, essential fatty acids and vitamin D all make salmon one of the best fertility friendly foods for him and her. It’s also a low mercury fish. Choose wild caught if you can.

Ingredients:

1 - 2 large salmon fillets

salt and pepper to taste

½ cup grass fed butter melted juice of 2 limes (plus one lime, thinly sliced)

4 tbsp raw honey

1 tbsp minced garlic

Handful of pinenuts

Handful of walnuts

⅓ cup cilantro roughly chopped

1 cup leafy greens

Direction:

Preheat oven to 350 degrees. Line and grease a large baking sheet with foil. Lay salmon on foil and season with salt and pepper on both sides to taste. Slip lime slices underneath the salmon

Stir together butter, lime juice, honey, and garlic. Pour mixture over salmon. Fold sides of foil up over the salmon (don't worry if it doesn't cover the salmon completely). Bake for 15-20 minutes. Switch oven to broil and cook another 5 minutes.

Sprinkle chopped cilantro and nuts over the top and serve over a pile of leafy greens and quinoa/brown rice.

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DINNER SQUASH MY INFERTILITY

Omega 3, essential fatty acids and vitamin D all make salmon one of the best fertility friendly foods for him and her. It’s also a low mercury fish. Choose wild caught if you can.

Ingredients:

6 small winter squash, halved, seeded

3 beets, evenly chopped

1 bunch of baby rainbow chard, roughly chopped

Sea Salt

2½ cups of cooked brown rice or quinoa

¼ cup of dried cherries, roughly chopped

¼ cup of almonds, toasted and chopped

¼ cup walnuts, toasted and chopped

Direction:

Preheat oven to 375

Roast squash, drizzled with olive oil, face up for 40 minutes

On a separate baking sheet, roast beets, tossed with olive oil, 40 minutes

Heat a large skillet over high heat and add olive oil to coat the pan

When the oil shimmers, add the chopped chard, and a pinch of salt. Let soften for about 2 minutes, add the rice and cook for another minute or two til the rice is warmed through

Remove from heat toss in the cherries, almonds, walnuts

Scoop the rice mixture into the squash and enjoy!

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DINNER

KIWI CRAZY GOOD SALAD

Did you know, one cup of kiwi contains approximately 20% of your Vitamin E and over 200% of the recommended daily value for vitamin C. Vitamins C and E have both been shown to increase sperm motility and count on their own, but when they are consumed together their benefits are amplified. These vitamins also help your body produce progesterone which during the luteal phase will help to thicken the lining of the uterus and make it nice and squishy for implantation.

Ingredients:

1 lb. boneless skinless chicken breast (optional)

1/2 tsp garlic powder

1/2 tsp dry basil leaves

1/8 tsp ground black pepper

1/4 tsp salt

1 tbsp avocado oil

6 cups baby spinach

1 pint blackberries

2 kiwi, sliced

1/4 cup sliced red onion

1 avocado, sliced

2 tbsp crumbled goat cheese (optional)

2 tbsp chopped walnuts

5-6 brazil nuts, chopped

Balsamic Dressing:

3 tbsp balsamic vinegar

3 tbsp olive oil

1 tbsp dijon mustard

1 tsp honey

1 tsp dry basil leaves

1/2 tsp garlic powder

Sea salt & pepper to taste

DINNER

Direction:

To a small bowl, add garlic powder, dry basil leaves, black pepper and salt. Mix together and season both sides of the chicken breast with the spice blend. Heat large skillet to medium high heat. Add avocado oil to the pan and then add seasoned chicken breasts. Saute each side for 4-6 minutes. Until both sides have a nice sear on them and they are no longer pink when cut into them. Remove from pan and let rest for 3 minutes Slice the chicken and set aside

To a medium bowl, add balsamic vinegar, olive oil, dijon mustard, honey, dry basil leaves, garlic powder, salt and pepper to taste. Whisk together until the vinegar and honey no longer separate and dressing becomes thick.

Assemble the salad: to a large bowl add spinach, blackberries, kiwi, red onion, avocado, cheese, walnuts, brazil nuts and sliced chicken. Serve with balsamic dressing on the side.

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DESSERT FUDGY FUDGE

Because sometimes you just need a treat This fudgy fudge is loaded with fat and won’t throw you completely off track.

Ingredients:

1 cup organic coconut oil

3⁄4 cup raw honey

1 cup all-natural raw cacao

Direction:

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Melt coconut oil.

Put melted oil, honey and cocoa powder in a blender; blend on high.

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Pour into wax paper lined pan (I use a 9x5 inch loaf pan and it's a perfect size).

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Chill in fridge or freezer

Once firm, cut and serve. Store in the fridge.

Variations:

Add vanilla, coffee beans, 2-3 drops peppermint extract, orange zest, nuts, " tsp. sea salt.... really, the options are endless!

HORMONE PUZZLE QUICK TIP

Did you know that during ovulation your hormones are surging so it is a great idea to eat foods with lots of antioxidants and fiber this will help detox these hormones out of your body so they don’t recycle and cause all sorts of debilitating symptoms

During your luteal phase you will want to focus on consuming at least 1 detox juice full of fresh vegetables and fruits and make sure any remaining hormones are moved out and your body is ready once menstruation starts in the next few weeks.

Thanks for reading the His and Hers Guide to Optimal Fertility- Top 10 Secrets!

I hope you are able to take these recipes and secrets and either start or continue on your journey to balanced hormones and optimized fertility for HIM and HER so you can get pregnant, stay pregnant, have a healthy super baby, easy postpartum and live symptom free forever!

If you want to be a part of my tribe the hormone puzzle society, please join my group here –

https://www.facebook.com/groups/hormonepuzzle

Love and Health,

Dr. Kela Smith

Want to join one of my programs, Let's Chat!

Schedule a call with one of our admissions advisors to see if you are a fit for our fertility programs. You can do so here:

https://hormonepuzzlesociety.com/discovery-calls/

or DM us on IG and our team will get you scheduled. @kela healthcoach

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If you want to learn more about working with Dr. Kela, book a call with her by emailing her at info@hormonepuzzlesociety.com or visiting her site at www.hormonepuzzlesociety.com

She believed she could, so she did.