Looking for a healthy pregnancy meal plan that makes planning and cooking easy? Check out our meal plan chart for breakfast, lunch, snacks, and dinner.
Focusing on nutrition during pregnancy can help you feel more energized and give you peace of mind knowing you’re giving your baby what they need for development.
So if you’re looking for a pregnancy meal plan that offers you all the right ingredients, search no more.
We’ve put together a 7-day meal plan chart along with over 81 healthy meal ideas, with the help of motherhood and wellness expert, Dr Kiarra King.
We’ve even included healthy snacks and desserts, so no matter what you’re craving, you can find something satisfying.
In this article: 📝
- What is a good menu for a pregnant woman?
- Your 7-day healthy pregnancy meal plan
- What should a pregnant woman eat for breakfast, lunch, and dinner?
- What is the best breakfast for pregnant woman?
- What is a good lunch for pregnancy?
- What is a good dinner for a pregnant woman?
- Healthy snack ideas
- Healthy treat ideas
- What is the best fast food to eat while pregnant?
- What should I eat daily during pregnancy?
- What can’t pregnant moms eat?
- Is 3 meals a day enough when pregnant?
What is a good menu for a pregnant woman?
A good meal plan for a pregnant woman includes vegetables, fruits, proteins, fats, carbohydrates, and whole grains, and incorporating a variety of foods to give you and your baby all the nutrients for a healthy pregnancy.
Throughout your trimesters, be sure to listen to your body and talk with your physician.
Dr King says, “As you advance in your pregnancy you will need some additional calories to meet the metabolic requirements. This is usually only about an extra 300 calories per day.”
Your 7-day healthy pregnancy meal plan
When you’re feeling tired or have a to-do list a mile long, planning well-rounded meals can fall by the wayside.
That’s why we put together this healthy pregnancy meals chart for each day of the week.
Just select something from the chart depending on the day and your tastebuds.
Feel free to mix and match your lunches, dinners, and breakfasts. If it’s on the chart, it’s a healthy go-to for any day of the week.
- Breakfast: Greek yogurt with berries, flax, and chia seeds
- Lunch: Bean burritos
- Snack: Energy balls
- Dinner: Shredded chicken sandwiches
- Breakfast: 2 eggs with whole wheat toast
- Lunch: Chicken salad wrap
- Snack: Slices of cheese
- Dinner: Veggie, chicken, or turkey tacos
- Breakfast: Steel-cut oats with berries and walnuts
- Lunch: Avocado toast with sliced cheese and fruit
- Snack: Cut vegetables with dressing
- Dinner: Vegetable, tofu, chicken, or shrimp stir fry with rice
- Breakfast: Egg quiche with a side of fruit
- Lunch: Salad with sliced chicken or tofu
- Snack: Nuts and fruit
- Dinner: Bean burrito bowl
- Breakfast: Bagel sandwich
- Lunch: Tuna salad sandwich
- Snack: Fruit protein smoothie
- Dinner: Tortellini with chicken and vegetables
- Breakfast: Granola with milk
- Lunch: Tex Mex chicken quinoa
- Snack: Apple with peanut butter
- Dinner: Fish and vegetable side
- Breakfast: Fruit protein smoothie
- Lunch: Kale and brussel sprout salad
- Snack: Veggies with hummus
- Dinner: Pork chops and sweet potatoes
What should a pregnant woman eat for breakfast, lunch, and dinner?
A pregnant woman should aim to include protein, fruit, and veggies in most meals, along with whole grains and water.
By involving a range of foods, you can consume the nutrients that both you and baby need to feel strong and healthy.
Pregnant women are encouraged to drink at least 8 glasses of water per day.
What is the best breakfast for pregnant woman?
Starting your day with a decent amount of protein is a great way to put yourself in good stead as part of your pregnancy meal plan.
Balance your protein with some healthy fats, and carbs, and try to ease up on the refined sugar and added salt, and you’re good to go!
- Greek yogurt or kefir with toppings like chia, flax, honey, and berries
- Smoothies with fruits, veggies, yogurt, or protein powder
- Crustless egg quiche, like this or this
- Hard-boiled eggs with a side of bacon or turkey sausage
- Steel-cut oats topped with nuts, berries, raisins, and milk
- Eggs with a side of toast and fruit
- Bagel sandwiches like this
- Protein pancakes topped with peanut butter
Is it OK to skip breakfast when pregnant?
No, it’s not recommended to skip breakfast while pregnant.
As part of your healthy pregnancy meal plan, it’s advised to eat regular meals throughout the day and not to go hungry ‒ it’s all about balance, not too little, not too much.
In fact, this small study in Japan said that “More than 20% of pregnant Japanese women regularly skip breakfast, thereby resulting in a low intake of several nutrients that are required for fetal development and prevention of pregnancy complications”.
So even if you’re in a rush or you’re not feeling like eating, a small and quick breakfast like a smoothie or overnight oats is a good idea.
What is a good lunch for pregnancy?
You’ve glanced at the clock. It’s 1 o’clock.
Your tummy’s rumbling.
So here are some mouth-watering and nutritious lunch ideas for your pregnancy meal plan:
- Chicken salad wrap
- Baked sweet potatoes topped with cinnamon
- Quinoa cucumber salad
- Baked potatoes topped with broccoli and cheese
- Turkey burger
- Tuna salad sandwich
- Zucchini patties
- Lentil soup
- Dinner leftovers
- Thai chicken coconut curry
- Broccoli salad
What is a good dinner for a pregnant woman?
For the last meal of the day, you want something to keep you and baby satisfied and get your necessary nutrients before you settle down for bed.
Once again, it’s all about finding the right balance between protein, carbohydrates, and fat for your pregnancy meal plan dinner:
- Stir fry like this or this
- Tacos, fajitas, or enchiladas
- Stuffed cabbage
- Shredded chicken sandwiches
- Bean or chicken burrito bowls like this
- Baked chicken breast with a side of veggies
- Tortellini or ravioli with chicken
- Greek lemon chicken and potatoes
- Indian shrimp with lentils
- Fish like this salmon or this perch, but remember the recommendation for pregnant women is to eat no more than 12 ounces of fish per week
- Pork chops with vegetables
- Italian sausage stuffed zucchini
- Asian grilled chicken
Is it OK to not eat dinner while pregnant?
No, it’s not recommended to skip dinner while pregnant.
As with skipping breakfast, not getting enough nutrients and energy for you and baby can affect your pregnancy and baby’s development.
So it’s better to have even just a quick meal if you’re in a rush ‒ stir fry is our favorite for speed, without compromising on the deliciousness!
Healthy snack ideas
Feeling peckish between meals?
So here are some tasty and nutrient-filled snacks to keep you going on your pregnancy meal plan:
- Sliced cheese
- Veggies with dressing or hummus
- Energy balls
- Apple or banana with peanut butter
- Cottage cheese
- Scoops of Greek yogurt
- Toast with peanut or almond butter
- Bowl of cereal or granola with milk
- Anything off the breakfast menu
Healthy treat ideas
Fancy something as a treat?
Well, while we’re not fans of labeling foods as “good” or “bad”, “naughty” or “nice” (louder for the people at the back: foods don’t have morals), we know that every now and then, you want something that feels a bit *decadent”.
You don’t need to justify having a treat to anyone, mama.
You’re growing a human, after all!
So here are our top treats for your healthy meal plan that are tasty and have some nutrients.
- Energy balls
- Piece of chocolate
- Scoop of ice cream
- Oatmeal raisin cookies
- Italian lemon ice
- Rhubarb crumble
- Slice of banana bread
What is the best fast food to eat while pregnant?
The best fast food to eat while pregnant is a grilled chicken sandwich, filled baked potato, homemade soup (easy to reheat), bean burrito, or grilled chicken salad.
These options tend to have a substantial amount of protein with limited fats and carbs.
As a healthy alternative to fast food, consider stopping into a grocery store and selecting healthy items from the deli and produce sections such as veggies and hummus, fruit, or a cup of Greek yogurt.
What should I eat daily during pregnancy?
There are a few things that are recommended you eat daily if you’re pregnant, according to the UK NHS:
- At least 5 portions of fruit and vegetables, whether they’re fresh, frozen, tinned, dried, or juiced. But it’s worth remembering that many fruit juices in cartons aren’t fresh juice, they’re made from concentrate, and can have lots of added sugar, so they’re not as nutritious.
- Carbohydrates, like potatoes, rice, bread, and pasta, should make up a third of your daily pregnancy meal plan.
- Lean proteins, like meat, beans, pulses, fish (but be careful to avoid fish with high levels of mercury), eggs (as long as they’re properly cooked), and nuts.
- Sources of calcium, like milk, cheese, yogurt, or plant-based milks fortified with calcium.
What can’t pregnant moms eat?
It’s true, there are some foods it’s important to avoid or limit during pregnancy, as they can be harmful to yours or baby’s health.
This is often due to the chances of a bacterial infection or high levels of mercury or vitamin A.
- Raw fish
- Raw meat
- Processed meats, like hot dogs and lunch meat
- Raw eggs
- Other non-pasteurized cheeses
- Unpasteurized milk
- Energy drinks
- Unwashed fruit or veg
- Raw sprouts (like spinach, alfalfa, clover, or mung beans)
Is 3 meals a day enough when pregnant?
Yes, three meals per day and three snacks during the day as part of your pregnancy meal plan should be plenty to keep you and baby happy and healthy.
So take your pick from our breakfast, lunch, and dinner options above, then add three snacks or treats to the mix, and you’re good to go!
Will skipping a meal hurt my baby?
Skipping meals during pregnancy can affect baby’s development.
As this study shows, skipping meals can reduce your protein intake for the day.
And as this study suggests, low protein intake can result in an increased risk of obesity, insulin resistance, and type 2 diabetes in your baby.
So if you’re tempted to skip a meal, it’s worth having to hand some easy-to-eat protein snacks that you enjoy, so you can still get some protein in your pregnancy meal plan.
By sticking to a healthy pregnancy meal plan, you can maintain a wholesome diet without having to come up with ideas and plans all on your own.
Simply bookmark this page and come back whenever you’re planning your grocery trip.
And if you want to swap some pregnancy meal plan tips or suggestions with other moms-to-be, you’re welcome to join our Peanut community.