Table of Contents
- 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?
- 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?
- Is it OK to skip breakfast when pregnant?
- Is it OK to not eat dinner while pregnant?
- Will skipping a meal hurt my baby?
Looking for easy healthy dinner recipes for a week? Check out our meal plan chart that includes 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. With over 81 healthy meal ideas, including snacks and desserts, you can find something satisfying no matter what you’re craving.
A Good Menu for a Pregnant Woman: Your 7-day Healthy Pregnancy Meal Plan
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.”
What should a pregnant woman eat for breakfast, lunch, and dinner?
When you’re feeling tired or have a to-do list a mile long, planning well-rounded meals can fall by the wayside. 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. 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 a 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! Additionally, 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.
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. So here are some mouth-watering and nutritious pregnancy lunch ideas:
- Salad with grilled chicken, avocado, and mixed greens
- Quinoa and vegetable stir-fry
- Whole wheat wrap with turkey, lettuce, and tomato
- Lentil soup with whole grain bread
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:
- Baked salmon with roasted vegetables
- Spaghetti with turkey meatballs and whole wheat pasta
- Grilled chicken with sweet potato and steamed broccoli
- Veggie stir-fry with tofu or shrimp
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:
- Greek yogurt with berries
- Apple slices with almond butter
- Carrot and celery sticks with hummus
- Trail mix with nuts and dried fruit
Healthy treat ideas
Fancy something as a treat? Well, while we’re not fans of labeling foods as “good” or “bad”, “naughty” or “nice”, we know that every now and then, you want something that feels a bit decadent. You don’t need to justify having a treat, 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:
- Dark chocolate covered strawberries
- Frozen yogurt with fresh fruit
- Banana bread with walnuts
- Homemade granola bars
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:
- Five portions of fruit and vegetables
- Starchy foods, such as bread, rice, and potatoes
- Protein, such as lean meats, fish, and pulses
- Dairy products, such as milk and cheese
- Small amounts of unsaturated fats
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. Some foods to avoid or limit during pregnancy include:
- Raw or undercooked meat, fish, or eggs
- Unpasteurized dairy products
- Soft cheeses made from unpasteurized milk
- Pâté or liver products
- Raw or partially cooked eggs
- Some types of fish, such as shark, swordfish, and marlin
- Raw shellfish
- Alcohol and caffeine in large amounts
Is 3 meals a day enough when pregnant?
Yes, three healthy pregnancy meals per day plus 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!
Is it OK to skip breakfast when pregnant?
Potentially, yes. Skipping meals during pregnancy can affect baby’s development. As mentioned earlier, skipping meals can reduce your protein intake for the day. 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.
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 your 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!
Will skipping a meal hurt my baby?
Skipping meals during pregnancy can lead to a lack of essential nutrients for both you and your baby. It's important to have regular meals and snacks to ensure you're providing adequate nutrition for your baby's growth and development. While occasional missed meals may not have a significant impact, consistently skipping meals can lead to nutrient deficiencies and potential complications for both you and your baby.
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 community. That’s why we put together this healthy pregnancy meals chart for each day of the week.