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

Team Peanut5 months ago6 min read

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. We’ve even included healthy snacks and desserts — so no matter what you’re craving, you can find something satisfying.


In this guide, you’ll find:

  • Pregnancy meal plan for the whole week
  • Healthy pregnancy meals: breakfast, lunch, snacks, dinner, and dessert
  • Best fast food to eat while pregnant

What is a good meal plan for a pregnant woman?

A good meal plan for a pregnant woman includes vegetables, fruits, proteins, 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. Each stage might require a different calorie intake depending on how you’re feeling.

Pregnancy meal plan for each day of the week

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.

Healthy pregnancy meal plan

Day 1

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

Day 2

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

What should a pregnant woman eat for breakfast, lunch, and dinner?

A pregnant woman should aim to include protein, fruit, and veggies at 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.

Pregnancy menus for each meal

Looking for excellent meals for pregnant women? Here’s a list of meal ideas to make grocery shopping, planning, and cooking easier. We’ve included over 50 more ideas for every meal and snack of the day.

Healthy pregnancy breakfasts

  1. Nonfat Greek yogurt 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

Healthy pregnancy lunches

  1. Chicken salad wrap
  2. Baked sweet potatoes topped with cinnamon
  3. Quinoa cucumber salad
  4. Baked potatoes topped with broccoli and cheese
  5. Turkey burger
  6. Tuna salad sandwich
  7. Zucchini patties
  8. Lentil soup
  9. Dinner leftovers
  10. Thai chicken coconut curry
  11. Broccoli salad

Healthy pregnancy dinners

  1. Stir fry like this or this
  2. Tacos, fajitas, or enchiladas
  3. Stuffed cabbage
  4. Shredded chicken sandwiches
  5. Bean or chicken burrito bowls like this
  6. Baked chicken breast with a side of veggies
  7. Tortellini or ravioli with chicken
  8. Greek lemon chicken and potatoes
  9. Indian shrimp with lentils
  10. 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
  11. Pork chops with vegetables
  12. Italian sausage stuffed zucchini
  13. Asian grilled chicken

Healthy snack ideas

  1. Edamame
  2. Smoothie
  3. Sliced cheese
  4. Nuts
  5. Berries
  6. Veggies with dressing or hummus
  7. Energy balls
  8. Apple or banana with peanut butter
  9. Cottage cheese
  10. Scoops of Greek yogurt
  11. Toast with peanut or almond butter
  12. Bowl of cereal or granola with milk
  13. Anything off the breakfast menu

Healthy treat ideas

  1. Energy balls
  2. Piece of chocolate
  3. Scoop of ice cream
  4. Oatmeal raisin cookies
  5. Sherbert
  6. Italian lemon ice
  7. Rhubarb crumble
  8. 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, 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.

By sticking to a healthy pregnancy menu, 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.

Read also:
What to Eat When Pregnant
Can Pregnant Women Eat Shrimp?
Can Pregnant Women Eat Feta Cheese?
Can Pregnant Women Eat Hot Dogs?
Can Pregnant Women Eat Honey?
Can Pregnant Women Eat Crab?
Can Pregnant Women Eat Lobster?
Can Pregnant Women Eat Tuna?
Can Pregnant Women Eat Salmon?