How to Increase Ovulation Naturally with This Easy Steak and Bean Niçoise Salad

Follicular Phase Recipe | Nutritious Dinner Idea

Feeds: 2 | Prep Time: 5 mins | Cook Time: 10 mins

Are you looking for a nutritious dinner that is quick, filling, and delicious? This flavourful and satisfying meal is a great place to start if you're exploring how to increase ovulation naturally.

For those of you who are just coming out of your period and feeling drained but not quite ready for anything heavy or time-consuming, this quick steak and bean niçoise is my go-to. It’s packed with iron-rich steak and plant-based protein from the beans, making it the perfect dinner to help your body rebuild and prepare for ovulation during the follicular phase.

Like you, I’m always on the run—balancing work, acupuncture clients, and looking after my little one. That’s when I came up with this recipe, as I needed something fast, healing, and delicious.

It ticks all the boxes: protein, freshness, and hormone support. Better yet, if you double or triple the portions, you’ll have enough leftover lunch for the next few days. And that’s my kind of cooking because when you're working full time and with your cycle, preparation is everything.

This recipe really is a wonderful way to support your natural fertility while keeping your meals delicious and simple. Plus, it only takes 15 minutes from start to finish, so you can rest easy knowing you can nourish your body without feeling like it's a chore.

So, give this a try and indulge in a flavourful, nourishing dinner tonight.

Ingredients

When you're getting ready to conceive, it's essential to give your body the right kind of nourishment to support hormonal balance, egg quality, and energy levels. 

The follicular phase, which starts after menstruation, is your body's renewal time. It is when it builds the uterine lining and prepares to release an egg. This is the ideal window to focus on whole foods rich in iron, protein, and essential fatty acids. 

Meals like this steak and bean niçoise offer a practical and delicious approach to supporting your body through this important time. If you're wondering how to increase ovulation naturally, one of the most effective steps is eating nutrient-dense meals that replenish your system and stabilise blood sugar, laying a solid foundation for ovulation to occur easily.

This beautifully balanced follicular phase recipe is rich in protein, iron, and healthy fats to support menstrual health awareness and maximise natural fertility.

For the Salad:

• 250g sirloin steak, fat removed – a great source of heme iron and zinc, both crucial for egg quality

• 400g cooked mixed beans (or 1 can, drained and rinsed) – excellent plant-based protein and fibre

• 100g green beans, halved – rich in folate and antioxidants

• 50g rocket – a bitter green that supports liver detoxification and hormone clearance

• 2 medium eggs – for protein and choline, which are vital for reproductive health

• 5 black olives, halved – for healthy fats and flavour

• 1 tbsp finely chopped parsley – rich in vitamin C to aid iron absorption

• Shaved parmesan, to serve (optional) – adds umami and calcium

For the Dressing:

• 2 tsp Dijon mustard – adds a tangy kick and supports digestion

• 1 tbsp cider vinegar – supports blood sugar balance

• 2 tbsp rapeseed oil – a good source of omega-3s to support hormonal balance

• Salt and black pepper – for seasoning

Step-by-Step Dinner Preparation

Understanding the shifts and ways to regulate my menstrual cycle was one of the most powerful lessons I learnt. And I say that not just as a practitioner but as someone who had to learn it the long way. 

For years, I felt like my body was working against me when really, I just hadn’t been taught how to listen to it.

The follicular phase starts after your period and is like a quiet but determined rebuilding phase. Your body is gently nudging you forward as oestrogen begins to rise, and with it, so does the development of your follicles. 

These little fluid-filled sacs house your eggs; their growth is the first step toward healthy ovulation. At the same time, your uterine lining is starting to thicken again, laying the groundwork for a potential pregnancy.

This part of your cycle often brings a subtle lift in energy, clarity, and hope. It’s your body saying, “We’re ready to start again.” When we nourish our bodies properly—physically, emotionally, and hormonally—we support ovulation and learn to trust our inner rhythm again. For me, that trust became a turning point in my journey to motherhood.

Supporting this process with light yet protein-rich meals like this steak and bean niçoise can play a key role in how to increase ovulation naturally, especially when paired with iron and vitamin C-rich foods. 

These are simple but meaningful steps in your journey of how to get pregnant naturally, particularly if you're getting ready to conceive and want to optimise your body’s natural rhythm. 

Paying close attention to subtle cues like increased cervical fluid, rising energy, or clearer skin can be early signs your body is ready for pregnancy, and nourishing meals like this one help create the ideal internal environment to support those changes.

So, when you're ready, let's get cooking!

1. Cook the eggs: Place the eggs in a pan of simmering water and boil for 6 minutes. Transfer to a bowl of cold water to cool while you prep the rest.

2. Blanch the green beans: In the same pot, boil the green beans for 3 minutes, then drain and set aside.

3. Make the dressing: Whisk together the rapeseed oil, Dijon mustard, and cider vinegar in a small bowl.

4. Assemble the salad base: In a large mixing bowl, combine the mixed beans, green beans, chopped parsley, olives, and rocket. Pour over the dressing and toss gently to coat.

5. Cook the steak: Heat a non-stick frying pan over high heat. Season the steak with salt and pepper, then sear for 2–3 minutes on each side, depending on thickness and how you like it cooked. Set aside to rest for 5 minutes, then slice thinly against the grain.

6. Bring it all together: Toss the sliced steak with the bean salad. Pile onto two plates.

7. Finish and serve: Peel and halve the eggs. Gently place them on top of the salad. Garnish with shaved parmesan (if using) and add a final twist of black pepper.

Tips and Variations

• This salad keeps beautifully in the fridge for a day or two. Store the eggs separately and add them just before serving.

• If your partner needs more bulk, serve his portion with rice or mashed potatoes.

• Try grilled salmon or tempeh if you prefer a pescatarian or plant-based option.

Nutritional Information (Per Serving)

If you're counting, here’s the breakdown. But remember, it’s nourishment, not numbers, that matters most.

• Calories: 480 kcal

• Protein: 36g

• Fat: 22g

• Carbohydrates: 28g

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