Healthy Pregnancy Meal Plan: 7-Day Meal Chart & 81 Meal Ideas

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.

Before we start, we wanted to acknowledge the language we use around eating and meal plans ‒ every healthy pregnancy meal idea on this list is a suggestion, not a prescriptive meal plan.

We may also use phrases like “pregnancy diet plan” or “healthy pregnancy meals” throughout this article, which we know carry some extra meanings behind them.

Here, we mean “diet” as “what you eat”, not “what to eat to lose weight”.

And we understand that “healthy” can look different to different people ‒ whether they’re pregnant or not.

But “healthy” pregnancy meals here are high in nutrients and things that are proven to help baby’s development and help your body and mind do what they need to do ‒ win, win!

In this article: 📝

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.

Day 1

• Breakfast: Greek yogurt with berries, flax, and chia seeds
  
• Lunch: Bean burritos
  
• Snack: Energy balls
  
• Dinner: Shredded chicken sandwiches

Day 2

• Breakfast: 2 eggs with whole wheat toast
  
• Lunch: Chicken salad wrap
  
• Snack: Slices of cheese
  
• Dinner: Veggie, chicken, or turkey tacos

Day 3

• 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

Day 4

• Breakfast: Egg quiche with a side of fruit
  
• Lunch: Salad with sliced chicken or tofu
  
• Snack: Nuts and fruit
  
• Dinner: Bean burrito bowl

Day 5

• Breakfast: Bagel sandwich
  
• Lunch: Tuna salad sandwich
  
• Snack: Fruit protein smoothie
  
• Dinner: Tortellini with chicken and vegetables

Day 6

• Breakfast: Granola with milk
  
• Lunch: Tex Mex chicken quinoa
  
• Snack: Apple with peanut butter
  
• Dinner: Fish and vegetable side

Day 7

• 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 in healthy pregnancy meals, 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!

1. Greek yogurt or kefir with toppings like chia, flax, honey, and berries
   
2. Smoothies with fruits, veggies, yogurt, or protein powder
   
3. Crustless egg quiche, like this or this
   
4. Hard-boiled eggs with a side of bacon or turkey sausage
   
5. Steel-cut oats topped with nuts, berries, raisins, and milk
   
6. Eggs with a side of toast and fruit
   
7. Bagel sandwiches like this
   
8. 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.

Baby’s hungry.

You’re hungry.

So here are some mouth-watering and nutritious pregnancy lunch ideas:

9. Chicken salad wrap
   
10. Baked sweet potatoes topped with cinnamon
    
11. Quinoa cucumber salad
    
12. Baked potatoes topped with broccoli and cheese
    
13. Turkey burger
    
14. Tuna salad sandwich
    
15. Zucchini patties
    
16. Lentil soup
    
17. Dinner leftovers
    
18. Thai chicken coconut curry
    
19. Broccoli salad

What is a good dinner for a pregnant woman?

For the last healthy pregnancy 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:

20. Stir fry like this or this
    
21. Tacos, fajitas, or enchiladas
    
22. Stuffed cabbage
    
23. Shredded chicken sandwiches
    
24. Bean or chicken burrito bowls like this
    
25. Baked chicken breast with a side of veggies
    
26. Tortellini or ravioli with chicken
    
27. Greek lemon chicken and potatoes
    
28. Indian shrimp with lentils
    
29. 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
    
30. Pork chops with vegetables
    
31. Italian sausage stuffed zucchini
    
32. 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?

Same.

So here are some tasty and nutrient-filled snacks to keep you going on your pregnancy meal plan:

33. Edamame
    
34. Smoothie
    
35. Sliced cheese
    
36. Nuts
    
37. Berries
    
38. Veggies with dressing or hummus
    
39. Energy balls
    
40. Apple or banana with peanut butter
    
41. Cottage cheese
    
42. Scoops of Greek yogurt
    
43. Toast with peanut or almond butter
    
44. Bowl of cereal or granola with milk
    
45. 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 pregnancy meal plan that are tasty and have some nutrients.

46. Energy balls
    
47. Piece of chocolate
    
48. Scoop of ice cream
    
49. Oatmeal raisin cookies
    
50. Sherbert
    
51. Italian lemon ice
    
52. Rhubarb crumble
    
53. 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 ‒ they all make delicious, quick healthy pregnancy meals.

These options tend to have a substantial amount of protein with limited fats and carbs.

As a healthier 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.

• Marlin
  
• Swordfish
  
• Liver
  
• Raw fish
  
• Raw meat
  
• Processed meats, like hot dogs and lunch meat
  
• Liver
  
• Raw eggs
  
• Brie
  
• Sushi
  
• Gorgonzola
  
• Other non-pasteurized cheeses
  
• Unpasteurized milk
  
• Energy drinks
  
• Unwashed fruit or veg
  
• Raw sprouts (like spinach, alfalfa, clover, or mung beans)
  
• Alcohol

Is 3 meals a day enough when pregnant?

Yes, three healthy pregnancy 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?

Potentially, yes.

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.