If you’re expecting, good nutrition is essential for your developing baby and for your own pregnancy meal plan. Here are simple and healthy pregnancy meal plan ideas for breakfast, lunch, and dinner for busy moms-to-be.
Breakfast
1. Yogurt, granola, and berries
Use organic, plain Greek yogurt, organic granola, and your favorite berries for a delicious and easy breakfast.
2. Breakfast tacos
Try scrambling eggs with lean meat such as turkey sausage and serve it in a corn or whole wheat tortilla. Sprinkle a bit of organic shredded cheese on top and you’re ready to go!
3. Breakfast sandwich
This is an easy one for your pregnancy meal plan. Use a whole grain English muffin, 1 scrambled egg, and 1 slice of low-fat cheese to make one yummy breakfast sandwich.
4. Parfait
Layer peaches and mango with Greek yogurt, then molasses, then strawberries. Continue layering all the ingredients until the glass is full. Stick a spoon in it and enjoy the goodness.
5. Strawberry banana smoothie
Blend 1 cup of skim milk, 1 cup of water, 1 package of frozen strawberries (partially thawed), 1 medium banana, 1 teaspoon vanilla extract, 4 packets of Splenda or Agave sweetener, and 6 ice cubes. After it’s blended smoothly, pour it in a glass and taste the healthy sweetness of a great treat.
6. Cottage cheese and apple butter on whole wheat toast
Toast 2 slices of whole wheat bread, spread on some homemade apple butter, and put a dollop of cottage cheese in the middle. Dig in!
7. Veggie omelet
Make an omelet with your favorite chopped veggies, like spinach, tomatoes, and bell peppers. Plop it on a plate and sprinkle a little bit of organic low fat cheese and you’re all set for a healthy breakfast.
8. Classic apple cinnamon overnight oats
Pour 1 cup of nonfat milk over 2/3 cup rolled oats and stir in a little bit of cinnamon. Cover it with some plastic wrap and let it set in the fridge overnight. In the morning, add a small chopped apple and 2 tablespoons chopped walnuts and taste the delicious apple and cinnamon.
9. Egg, veggie, and hummus pita
To add some extra flavor to your pregnancy meal plan, use this pita recipe. Fill a 6-inch whole wheat pita with ¼ cup hummus, 1 sliced hard-boiled egg, 1/3 cup chopped tomato, ½ cup baby spinach, and a sprinkle of paprika. Then take your time and munch on the many flavors.
10. Whole-grain, high protein cereal with sliced banana
Fill a bowl with your choice of cereal, add low-fat milk, then cut up a fresh banana. All you need is a spoon, and you’re all set to devour the crunchy goodness.
Looking for some healthy ways for baby to eat too? Check out 10 Ideas for Homemade Baby Food here.
1. Pizza
Turn an old favorite into a healthy treat with whole-grain crust topped with tomato sauce and sliced veggies.
2. Vegetable soup
It’s always good to have at least one soup option in your pregnancy meal plan. Make a large batch of vegetable soup and warm up a bowl for lunch. Add a grilled cheese on the side and start nibbling. Here’s a recipe for veggie soup.
3. Turkey Sandwich
Turkey sandwich on whole-grain bread with mustard, lettuce, and cheese. Add a side of celery with peanut butter to help fill you up.
4. Grilled chicken wrap
Make your partner and friends jealous of your pregnancy meal plan with this yummy chicken wrap. Pile it high with grilled or raw veggies on a whole-grain tortilla and it’s filled with vitamins and protein!
5. Super salad
Begin with kale or spinach, add a variety of colorful chopped veggies, walnuts, and pomegranate seeds. Add grilled chicken and hard-boiled eggs if you like, and top with extra virgin olive oil and vinegar.
6. Quinoa salad
Rinse 1 ½ cups of quinoa thoroughly and put in 3 cups of boiling water. Reduce to simmer, cover, and cook until water is absorbed. Halve 1 ½ cups of grape tomatoes, and cut up 1 avocado. Once quinoa is cooked, drizzle with olive oil and agave or honey and sprinkle with salt and pepper. Stir in tomatoes and avocado. This recipe is a little more precise and structured but worth the wait with loaded flavor and savory spices.
7. Black bean and cheese quesadilla
Use pre-cooked black beans and reduced fat Monterey Jack cheese as your base, then pile on your favorite veggies. This can be put in your pregnancy meal plan with tons of different options to satisfy any craving you’re having at the moment.
8. Strawberry spinach salad
This recipe is pretty straight forward. You can add a variety of fruits, sauces, and vegetables to this salad. I usually go with walnuts, agave and a little seasoning to spice it up.
Want to make your own dressing from scratch? Try this homemade poppy seed dressing from All Recipes.
9. Veggie macaroni and cheese
Use fiber-rich whole wheat pasta with low fat cheeses and add tomatoes and peas. This can be for lunch or a side dish to dinner, but in either situation it will be a delicious and healthy addition to your pregnancy meal plan.
10. Veggie and hummus plate
Any veggies and some hummus on the side can be a nice small lunch if you’re not that hungry. It’s also a nice afternoon snack if the hunger pangs hit before dinner time.
Try a nice pregnancy Smoothie that includes peach, mango and ginger for an extra pick-me-up to go along with your healthy lunch.
1. Baked salmon and veggies
Place a salmon filet in a foil packet, top it with tomatoes and onions, drizzle with extra virgin olive oil, and bake until salmon is tender and flaky. Add broccoli on the side and enjoy the salmon filet melting in your mouth.
2. Pioneer Woman’s baked lemon pasta. Here is the recipe!
This recipe is pretty simple and easy to make, so it’s perfect for a pregnancy meal plan. It’s a strong tangy pasta that you can eat on a regular basis, and all of the ingredients are common pantry items.
3. Greek chicken salad
For this pregnancy meal plan option you’ll need romaine lettuce, deli rotisserie chicken thinly sliced, 1 pint of cherry tomatoes, 1 large cucumber sliced, 6 thin slices of red onion, and some crumbled feta cheese. Top it with a drizzle of Italian dressing or a homemade dressing of olive oil, lemon juice, salt, and pepper. There are a lot of ingredients, but it’s worth the prep time in the end.
4. Creamy broccoli soup. Recipe here.
If it’s hot outside or you’re just feeling chilly check out this yummy homemade creamy broccoli soup for you and your whole family to enjoy!
5. Turkey sandwich
Turkey pita sandwich is filling and tastes delightful. Complement your turkey with mayo and veggies served with a side of sweet potato fries.
6. Whole-grain chicken broccoli pockets
You’ll need 2 cups of raw broccoli florets, 2 cups shredded cheddar cheese, 1-lb bag of whole wheat pizza dough, and 8 oz of grilled chicken breast. Find the directions to prepare this tasty dinner here.
7. Shrimp and veggie kabobs
Chow Guys make them on the grill. Yummy!
8. Turkey pepperoni, and mushroom calzones
This might not be the healthiest option on your pregnancy meal plan, but sometimes you just need the carbs. For this recipes you’ll need 1 cup of jarred pizza sauce, 32 slices of turkey pepperoni, 4 oz of shredded part-skim mozzarella cheese, 2 cups of sliced mushrooms, a 1 lb bag of whole wheat pizza dough. Directions are here to make this tasty meal!
9. Whole-wheat spaghetti and garlic bread
Make spaghetti a healthy meal with whole wheat noodles and garlic bread. Serve with a small side salad and bon apetit!
10. Creamy and cheesy chicken rice
Who doesn’t love a good rice dish? For a healthier version, use brown rice, cooked chicken, cheese, and a healthy cream sauce. See the full recipe here at A Mind “Full” Mom. This recipe seems easy enough for those days you’re tired from work but still have to fix up a healthy whole hearted meal for the kids.
