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You want to give yourself the best chance. But where do you start?

Whether you’re trying to conceive naturally or preparing for an embryo transfer, the two-week wait can feel like a time of endless uncertainty.

You want to do something positive. Yet searching for advice can leave you with more questions than answers—and a growing list of foods and supplements you feel you “should” be having.

You deserve to understand the reasons behind the recommendations.

I created this guide to bring the science and the practical advice together, helping you understand how nutrition relates to implantation and what that means for your everyday choices.

No diet can guarantee implantation, and the outcome is never a measure of how perfectly you ate. My goal is to give you useful knowledge and a manageable plan, so food becomes one less thing to second-guess.

Understand the science. Know what to do with it.

This guide goes beyond a list of “fertility foods”.

You’ll explore the biology of implantation, the nutritional factors researchers are investigating and the reasoning behind different diet and supplement recommendations.

Then, the two-week meal plan helps you translate that information into breakfast, lunch, dinner and snacks.

You’ll have both the explanation and the practical starting point—so you can spend less time searching and more time feeling prepared.

What’s inside?

  • Understand what happens during implantation: Get a clear introduction to implantation and the hormones involved, so the nutrition advice has context.
  • Make sense of implantation nutrition: Explore how nutrition relates to the endometrial lining, progesterone, blood flow and the environment in which implantation takes place.
  • Navigate supplements with greater understanding: Learn about supplements discussed in relation to implantation, including probiotics and emerging options, with explanations of the research behind them.
  • Explore the reproductive microbiomes: Understand why the vaginal and endometrial microbiomes are attracting interest in fertility research, and how nutrition fits into the discussion.
  • Put the guidance into practice: Follow a two-week meal plan with recipes for breakfasts, lunches, dinners and snacks, designed for the weeks leading up to and during the two-week wait.
  • Feel more prepared for the wait: Find practical tips to help you navigate a period that can be emotionally challenging, alongside your nutritional preparation.

The weeks leading up to and during the two-week wait can feel challenging and uncertain. This guide helps take the guesswork out of nutrition, with clear explanations, guidance on supplements and a two-week meal plan with recipes so you can feel more informed, prepared and confident in your choices. Start putting the guidance into practice today, one meal and one informed choice at a time.

Get the Guide & Meal Plan

About the Author

Ro Huntriss is a Registered Dietitian and founder of Fertility Dietitian UK, with 15 years of experience across the NHS, private practice and commercial business. Specialising in women’s health and fertility nutrition, she holds two Master’s degrees in Advanced Nutrition and Clinical Research, is a published academic author and is the author of Deliciously Healthy Fertility.

Ro was named Best Fertility Nutritionist 2025 by the European Fertility Society and is a four-time national award winner from the British Dietetic Association. She chairs the BDA’s Women’s Health and Fertility Specialist Group and is a member of the Parliamentary and Scientific Committee APPG.

As an educator, Ro supports healthcare professionals to develop their expertise through her award-winning Fertility Nutrition for Healthcare Professionals course and PMOS Nutrition course, translating research into practical, evidence-based care.