LIVIN’ LIFE IN TWO WEEK INTERVALS

This journey is a series of two week intervals.

It is a mental rollercoaster.

It is a physical feat.

When preparing for fertility treatments like IVF, maintaining a balanced and nutrient-rich diet is essential & DIFFICULT with so many spinning plates.

Scroll below to find a simplified sample 2-week meal prep menu & a few exercise suggestions that may help alleviate mental fatigue you could experience during this time. 

To keep it practical, we use a limited variety of ingredients that require little prep to make meal planning stress-free while ensuring a well-rounded intake of proteins, healthy fats, fiber-rich carbs, and essential micronutrients. We’ve incorporated quinoa as a versatile, protein-rich grain to support energy and satiety. The goal of the menu below is to use an ingredient, and the next day to use up those ingredients by building on them.

The IVF Got Questions ‘Quick Guide to IVF’ contains a more detailed 2-week meal plan + grocery list and recipes that use minimal ingredients and is designed to be nearly zero-waste. This structured two-week plan focuses on nutrient-dense whole foods in an effort to support hormonal balance, reduce inflammation, and optimize energy levels.

🛒 Core Ingredient List

(For the Whole Plan)

  • Hummus (1 tub)

  • Baby spinach (1–2 large containers)

  • Pre-cut mixed stir-fry or fajita vegetables (1–2 bags)

  • Canned black beans (4 cans)

  • Eggs (1 dozen)

  • Whole grain wraps (1 pack)

  • Store-bought tzatziki or ingredients to make it (Greek yogurt + garlic + lemon + cucumber)

  • Olive oil, garlic, cumin, paprika

  • Quinoa (cook 2–3 cups at once)

  • Rotisserie chicken (2–3 total across 2 weeks)

  • Plain Greek yogurt (32 oz tub)

  • Chia seeds

  • Mixed berries (fresh or frozen, 1–2 pints)

  • Avocados (4–5)

  • Cherry tomatoes (2 pints)

  • Cucumbers (2)

  • Lemon (4)

  1. Cook quinoa in bulk (2–3 cups) and store for 3–5 days in fridge.

  2. Rotisserie chicken is used every other day; store and freeze if needed.

  3. Greek yogurt becomes breakfast, sauce, and dressing.

  4. Use spinach raw in smoothies/salads or sautéed for dinner.

  5. Pre-cut veggies are used in stir-fries, wraps, and bowls.

  6. Smoothies alternate ingredients: berries, banana, spinach, avocado to prevent monotony.

Sample Menu - Week 1

Sample Menu - Week 2

Week 1 repeat with variations

Recipes

  • Use as a salad dressing, bowl topping, or wrap spread.

    Ingredients:

    • 1 cup plain Greek yogurt

    • Juice of 1 lemon

    • 1 garlic clove, minced or grated

    • 1–2 tbsp olive oil

    • ¼ tsp salt

    • Optional: chopped cucumber (for tzatziki-style), fresh dill or parsley

    Instructions:

    1. Mix everything in a small bowl.

    2. Add water 1 tsp at a time if you want a thinner dressing consistency.

    3. Store in the fridge for up to 4 days.

  • Easy protein-packed meal using pre-cooked quinoa and canned/fresh ingredients.

    Ingredients:

    • 1 tbsp olive oil

    • 1 cup cooked quinoa

    • ½ cup canned black beans (drained)

    • 1 cup pre-cut stir-fry veggies

    • 1 tsp cumin

    • Salt and pepper to taste

    • Optional: avocado, Greek yogurt sauce, hot sauce

    Instructions:

    1. Heat olive oil in a skillet over medium heat.

    2. Add veggies and sauté for 5–7 minutes.

    3. Stir in quinoa and beans, season with cumin, salt, and pepper.

    4. Cook another 2–3 minutes until heated through.

    5. Serve warm, optionally topped with avocado or sauce.

  • High-protein, quick dinner that feels indulgent but is super healthy.

    Ingredients:

    • 1 tbsp sesame oil or olive oil

    • 1 garlic clove, minced

    • 1½ cups cooked quinoa

    • 1 cup frozen or pre-chopped mixed vegetables

    • 1–2 eggs, beaten

    • 1 tbsp tamari or low-sodium soy sauce

    • Optional: green onions, sesame seeds

    Instructions:

    1. Heat oil in a pan. Sauté garlic until fragrant.

    2. Add veggies and cook until tender (5–6 minutes).

    3. Push veggies to one side of the pan and pour eggs into the other side. Scramble until cooked.

    4. Add quinoa and soy sauce. Stir everything together and heat through.

    5. Top with green onions or sesame seeds if desired.

  • Mix and match using what’s left in the fridge or freezer.

    Ingredients:

    • 1 banana (for creaminess)

    • ½ cup berries (fresh or frozen)

    • ½ cup spinach or baby greens

    • 1 tbsp chia seeds or flaxseed

    • ½ avocado (optional for healthy fats)

    • ¾–1 cup almond milk or other milk

    Instructions:

    1. Blend all ingredients until smooth.

    2. Add ice for a colder smoothie or water to thin it out.

  • IteIngredients (1–2 servings):

    • ½ cup plain Greek yogurt

    • ½ cup unsweetened milk (almond, oat, dairy—your choice)

    • 2–3 tbsp chia seeds

    • ½ tsp vanilla extract (optional)

    • 1–2 tsp honey or maple syrup (optional)

    • Toppings: berries, banana slices, nuts, or granola

    Top with berries (antioxidants), walnuts (omega-3s), or a swirl of almond butter for healthy fats—all beneficial for hormone balance and reproductive health.

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Exercise Ideas

Slow Walks.

15-20 minutes. Comfortable pace. Flat terrain.

Gentle Stretching.

No forward folds or twisting.

Breath work.

15-20 minutes. Diaphragmatic breathing. Meditation.

✅ Focus Areas: Gentle movement, stress reduction, circulation, pelvic stability
❌ Avoid: High-intensity cardio, jumping, deep twisting (especially in yoga), abdominal crunches, or exercises that create intra-abdominal pressure

Yoga.

Deep relaxation, reduce cortisol. No twisting, forward folds or hot yoga.

Light Resistance Band Workout.

20 minutes. Seated arm and leg exercises, no core.