Diet Chart Male

Dr. Neha Vasisht, Ph.D , NDDY 

Infertility Specialist | Naturopath | Holistic Fertility & Wellness Expert

I am dedicated to helping individuals transform their health by embracing sustainable, holistic nutrition and lifestyle changes. Instead of relying on restrictive diets or calorie counting, I promote real, wholesome, and nutrient-rich foods to support fertility, hormonal balance, and overall well-being.

A fertility-friendly diet should be simple, natural, and easy to incorporate into daily life, helping individuals achieve optimal reproductive health without stress. Small, consistent changes lead to lasting transformations, as fertility is a journey, not a race.

Trust Your Body. Nourish Your Health. Support Your Wellness.

Follow me on social media for fertility tips, healthy recipes, and wellness guidance!

Links-

1. https://www.instagram.com/reel/C7BiLYJyGgp/?igsh=NThtdGxzYmJxbmcw
2. http://www.youtube.com/@YogaguruNeha

Males can boost their reproductive health naturally with a balanced and nutrient-dense diet!

Why Diet Matters for Male Fertility? 

A well-balanced vegetarian diet plays a crucial role in boosting sperm quality, motility, and count. Key nutrients like zinc, folate, vitamin C, omega-3, and antioxidants help improve reproductive health.

Daily Diet Plan

• Morning (6:00 AM – 8:00 AM)
• Warm Lemon Water + Soaked Nuts (5 almonds, 2 walnuts, 2 dates)
• Herbal Tea (Ashwagandha / Shatavari for hormonal balance)

Breakfast (8:30 AM – 9:30 AM)

• Protein-Rich Options:
• Sprouts Chaat with Lemon and Rock Salt
• Oats Porridge with Chia and Flaxseeds
• Paneer/Tofu Sandwich on Whole Grain Bread

Beverage: 

• Fresh Amla (Gooseberry) Juice
• Mid-Morning Snack (11:00 AM – 12:00 PM)
• Fertility-Boosting Fruits:
• Banana, Pomegranate, Avocado, or Papaya
• Pumpkin Seeds / Sunflower Seeds Handful

Lunch (1:00 PM – 2:00 PM)

• 1 Bowl Dal (Lentils/Rajma/Chickpeas) – High in Protein and Zinc
• 2 Chapatis or Brown Rice – Complex Carbs
• Green Leafy Vegetables (Spinach, Methi) – High in Iron
• Curd with Flaxseeds – Gut Health and Omega-3

Evening Snack (4:00 PM – 5:00 PM)

• Nutrient-Dense Snack:
• Handful of Mixed Nuts & Seeds
• Herbal Tea (Tulsi / Moringa)

Dinner (7:30 PM – 8:30 PM)

• Quinoa and Stir-Fried Veggies with Olive Oil
• Moong Dal Khichdi with Curd
• Steamed Vegetables with Paneer/Tofu

Before Bed (9:30 PM – 10:00 PM) 

• Warm Milk with Shatavari and Nutmeg (For Hormonal Balance)
• Superfoods for Male Fertility
• Avocado – High in Healthy Fats
• Citrus Fruits – Rich in Vitamin C
• Walnuts and Flaxseeds – Omega-3 Fatty Acids
• Quinoa and Millets – Protein and Zinc Source
• Garlic – Boosts Blood Circulation

Foods to Avoid

• Processed and Junk Foods
• Excess Sugar and Soft Drinks
• Alcohol and Caffeine Overuse
• Soy Products in Excess (Hormonal Impact)
• Deep-Fried and Trans Fat Foods

Boost Your Fertility Naturally!

Follow this diet for 90 days to see improvements in sperm count, motility, and overall reproductive health. 

Combine with Yoga and Stress Management for best results!

Wants Personalized Diet Plans? Contact Us Today! 

The Yogaguru Institute

Address: B 196, Sector 52 Noida Uttar Pradesh India

Email: theyogaguru.mohan@gmail.com

Phone No: +91 9911316600 +919911316685

Web: https://tygyoga.com/