Building a Preconception Plate: Protein, Fats, and What “Optimal” Actually Looks Like
Preconception nutrition does not require perfection.
It requires consistency and adequacy.
Foundations of Every Meal
In Trimester 0, every meal should include:
At least one serving of protein
One meaningful fat source
Two servings of vegetables (in color)
Daily goals (flexible, not rigid):
1–2 slow carbohydrates
1–2 servings of fruit
1 fermented food (daily or several times per week)
Weekly goals:
2–3 servings of fish
Frequent leafy greens and cruciferous vegetables
Nuts and seeds most days
Protein and Fats Matter Most
Protein supports:
Hormone production
Egg development
Blood sugar balance
Fats are essential for:
Hormone synthesis
Cellular membranes
Reproductive signaling
Saturated fats are especially important in reproductive health - breast milk itself is predominantly saturated fat.
Sources include:
Egg yolks
Full-fat dairy
Red meat
Coconut oil
Butter
Tallow
Salmon
Dietary fat intake and reproductive hormone concentrations in regularly menstruating women” (2016, PMC):
Caffeine: Nuance Over Absolutes
Research shows a dose-response relationship between caffeine and pregnancy outcomes, but no definitive threshold has been established.
Key considerations:
People metabolize caffeine differently
Coffee caffeine content varies widely
80–90% of pregnant people consume caffeine
For those with a history of miscarriage or pregnancy loss, caffeine intake deserves individual consideration.
ACOG states that moderate caffeine consumption (under ~200 mg per day) “does not appear to be a major contributing factor” to miscarriage or preterm birth, though evidence is mixed and ongoing:
Find What Works for the Individual
Optimal nutrition is not universal.
Ask:
What fits their time?
What feels motivating?
What changes are sustainable?
This is how preconception care becomes effective.
If you’re ready to build a preconception plan that fits your real life - not someone else’s ideal - Mommerz™ offers support rooted in physiology, compassion, and practicality.
Join the Mommerz™ community to learn how small, strategic shifts before pregnancy can have lifelong impact.