Pregnancy Meal Plan: A week full of healthy and delicious recipes (2023)

01of 34

Why should you use a maternity meal plan?

Pregnancy Meal Plan: A week full of healthy and delicious recipes (1)

According toAmerican Academy of Obstetrics and Gynecology(ACOG) You need an additional 340 calories a day in the second trimester and a little more in the third. If you're pregnant with twins, you'll need an additional 600 calories. triplets? You need 900 more.

Because everyone's body type and activity level are different, the United States Department of Agriculture (USDA) recommends usingMiPlato-Planto customize your caloric needs. Always talk to a doctor to determine the calories and nutrients that are right for you.

um... hasfood plan for pregnancycan help you during the week. On average, meals on these plans provide about 2,200 calories per day. Read single serving recipes for breakfast, lunch and dinner, two snacks (one rich in calcium),YA candy.

02of 34

Breakfast 1: Classic Apple Cinnamon Overnight Oatmeal

Pregnancy Meal Plan: A week full of healthy and delicious recipes (2)

Remembering to make that oatmeal before bed might not be easy, but you'll love waking up to a pre-cooked breakfast.

Pour 1 cup skim milk over 2/3 cup oats and add 1/4 teaspoon cinnamon. Cover with cling film and let it rest in the fridge overnight. In the morning, add 2 tablespoons of chopped walnuts and a small chopped apple.

Nutritional information

  • Calories: 448.3
  • Protein: 19.6g
  • Carbs: 65.3g
  • Fiber: 9,148 g
  • Total Sugar: 24.2g
  • Total fat: 13.8g
  • Saturated fat: 1.84g
  • Colesterol: 4,94mg
  • Total omega-3 fatty acids: 1.43 g
  • Calcium: 560.1 mg
  • Ferro: 3,147 mg
  • Sodium: 132.1 mg
  • Vitamin D: 0 mcg
  • Folate: 47.7 mcg
  • Folic acid: 0mcg

03of 34

Breakfast 2: egg wrap

Pregnancy Meal Plan: A week full of healthy and delicious recipes (3)

Do you like Mexican food? This Pregnancy Recipe Will Leave You Satisfiedhunger at dawn!

Mix one egg and one egg white in 2 teaspoons of olive oil. Add 1 cup baby spinach and sauté until wilted. Spoon the egg-spinach mixture on top of a 10-inch whole-wheat tortilla along with 1/4 cup low-fat Mexican cheese and 1/4 cup salsa. Roll up and enjoy!

Nutritional information

  • Calories: 453.4
  • Egg white: 26.2g
  • Carbs: 44g
  • Fiber: 6.86 g
  • Total sugar: 0.941 g
  • Total fat: 21.2g
  • Saturated fat: 5,989 g
  • Colesterol: 231,5mg
  • Total omega-3 fatty acids: 0.164 g
  • Calcium: 353.8 mg
  • Ferro: 4,448 mg
  • Sodium: 856.6 mg
  • Vitamin D: 0,438 mcg
  • Folate: 123.6 mcg
  • Folic acid: 16.8 mcg

04of 34

Breakfast 3: Pear and cheese sandwich

Pregnancy Meal Plan: A week full of healthy and delicious recipes (4)

An English muffin turns this traditional lunchtime sandwich into a fun breakfast option. Separate the two sides of a whole wheat English muffin. Place half of a large sliced ​​pear in one half and top with a 1-ounce slice of cheddar cheese.

Place the two halves under the broiler for 2-3 minutes, until the tops are golden brown and the cheese is melted. Join the two halves. Serve with remaining pear half smeared with 2 tsp almond butter.

Nutritional information

  • Calories: 447.5
  • Egg white: 15.1g
  • Carbs: 64.5g
  • Fiber: 12.6 g
  • Total Sugar: 23.2g
  • Total fat: 17.5g
  • Saturated fat: 6.914 g
  • Colesterol: 29,8mg
  • Total omega-3 fatty acids: 0.149 g
  • Calcium: 314.7 mg
  • Ferro: 2,688 mg
  • Sodium: 397.9 mg
  • Vitamin D: 0.085 mcg
  • Folate: 88.7 mcg
  • Folic acid: 0mcg

05of 34

Breakfast 4: Crunchy Pumpkin Spice Parfait

Pregnancy Meal Plan: A week full of healthy and delicious recipes (5)

This pregnancy meal is so delicious, it doubles as a dessert. Mix 1/3 cup canned pumpkin puree (no pumpkin pie filling), 1/4 teaspoon pumpkin pie spice, and 2 teaspoons maple syrup in 1 cup plain low-fat yogurt.

Spoon half of the pumpkin-yogurt mixture into a mug or glass, top with 2 tbsp granola, 1 tbsp raisins, and 2 tsp chopped cashews. Pour remaining yogurt mixture over top and top with 2 more tablespoons granola, 1 tablespoon raisins, and 2 teaspoons chopped cashews.

Nutritional information

  • Calories: 455.4
  • Protein: 20.7g
  • Carbs: 68g
  • Fiber: 6,357 g
  • Total sugar: 21.9 g
  • Total fat: 13.7g
  • Saturated fat: 2,825 g
  • Colesterol: 4,41mg
  • Total omega-3 fatty acids: 0.027 g
  • Calcium: 552.2 mg
  • Ferro: 3,727 mg
  • Sodium: 199.5 mg
  • Vitamin D: 0 mcg
  • Folate: 71.2 mcg
  • Folic acid: 0mcg

06of 34

Breakfast 5: Frittata with bacon and eggs

see the recipe

Pregnancy Meal Plan: A week full of healthy and delicious recipes (6)

This baked dish brings you two breakfast favorites, bacon and eggs, in one portable package. Preheat oven to 350 F. In a medium bowl, beat eight eggs with 1/4 teaspoon salt and freshly ground pepper to taste; put aside. Cook and stir 1/4 pound chopped low-sodium bacon in a 10-inch nonstick skillet over medium-high heat until crispy.

Pour the eggs over the remaining bacon in the skillet. Sprinkle evenly with 1 tablespoon chopped chives. Place the baking sheet in the oven and bake for 10-12 minutes or until set.

This recipe yields eight servings. Serve warm, cold or at room temperature. Store in the refrigerator for up to three days. Enjoy this pregnancy recipe with a medium (16 oz) fat-freecoffee with decaffeinated milkit is an orange

Nutritional information

  • Calories: 184
  • Protein: 16g
  • Carbs: 1g
  • Phases: 0g
  • Fett: 11 g
  • Gordura saturada: 4g
  • Sugar: 0g
  • Calcium: 38mg
  • Sodium: 456 mg

07of 34

(Video) 20 Foods I Eat Each Week While Pregnant | Easy & Healthy Meal Ideas!

Healthier breakfast ideas for pregnancy

Breakfast is the most important meal of the day, even on a maternity meal plan, so don't miss these three powerful ways to start your morning!

08of 34

Lunch 1: Vegetarian with egg and hummus pita

Pregnancy Meal Plan: A week full of healthy and delicious recipes (7)

This pita has veggies, eggs, hummus, and loads of flavor! Fill a 6-inch whole-wheat pita with 1/4 cup hummus, one sliced ​​hard-boiled egg plus one hard-boiled egg white, 1/3 cup chopped tomatoes, 1/2 cup spinach, a pinch of paprika, and 1 tablespoon of roasted pine nuts. Serve with a cup of grapes.

Nutritional information

  • Calories: 553.8
  • Egg white: 22.4g
  • Carbs: 81.1g
  • Fiber: 9,963 g
  • Total Sugar: 28.3g
  • Total fat: 18.5g
  • Saturated fat: 3,116 g
  • Colesterol: 212mg
  • Total omega-3 fatty acids: 0.172 g
  • Calcium: 104.6 mg
  • Ferro: 5,154 mg
  • Sodium: 620.7 mg
  • Vitamin D: 0 mcg
  • Folate: 125.4 mcg
  • Folic acid: 0mcg

09of 34

Lunch 2: Colored Crab Salad Sandwich

WhileSome shellfish are tabooDuring pregnancy, satisfy your cravings with this delicious and safe crab salad sandwich.

Mix 1 can of crabmeat (drained) with 2 tablespoons light mayonnaise, 1/4 cup shredded carrots, 1/4 cup chopped celery, and 1 tablespoon chopped red onion. Spread the mixture on a slice of whole wheat bread and cover with the second slice of bread.

Serve with 1/2 cup canned navy beans, rinsed and drained, tossed with 1 tbsp chopped red onion, 1 tsp olive oil and 1 tbsp balsamic vinegar.

Nutritional information

  • Calories: 564.4
  • Protein: 33.2g
  • Carbs: 69.6g
  • Fiber: 11.9 g
  • Total sugar: 9,441 g
  • Total fat: 20.8g
  • Saturated fat: 2286 g
  • Colesterol: 110,5mg
  • Total omega-3 fatty acids: 1,186 g
  • Calcium: 183.2 mg
  • Ferro: 6,462 mg
  • Sodium: 1103 mg
  • Vitamin D: 0 mcg
  • Folic acid: 87.6 mcg
  • Folic acid: 0mcg

10of 34

Lunch 3: Fiesta Salad

Pregnancy Meal Plan: A week full of healthy and delicious recipes (9)

Stick with the margarita and enjoy this fun, healthy, Mexican-inspired pregnancy food. Top 2 cups chopped romaine lettuce with 1 cup canned black beans (rinsed and drained), ½ medium (or microwaved) sweet potato (diced, unpeeled), 1/3 cup chopped tomatoes, and 1/4 cup of frozen and thawed corn. cob

Drizzle with lemon vinaigrette: 1 tablespoon lemon juice, 1 tablespoon olive oil, 1/4 teaspoon minced garlic, and salt and pepper to taste. Sprinkle with 1/4 cup low-fat Mexican cream cheese.

Nutritional information

  • Calories: 542.7
  • Protein: 27.4g
  • Carbs: 66.9g
  • Fiber: 20.7 g
  • Total sugar: 7.892 g
  • Total fat: 21.4g
  • Saturated fat: 5.26g
  • Colesterol: 20mg
  • Total omega-3 fatty acids: 0.401 g
  • Calcium: 360mg
  • Ferro: 5,411 mg
  • Sodium: 394.3 mg
  • Vitamin D: 0 mcg
  • Folic acid: 415.8 mcg
  • Folic acid: 0mcg

11of 34

Mittagessen 4: Veggie burger loaded with pesto

Pregnancy Meal Plan: A week full of healthy and delicious recipes (10)

skip fast foodrestaurant and make this burger at home to save time, money and calories. Prepare a veggie burger according to the instructions. On a griddle greased with cooking spray, grill a thick slice of yellow onion and a portobello mushroom.

Place the veggie burger on half of a whole-grain hamburger bun greased with 2 teaspoons of the prepared pesto. Top with a slice of Swiss cheese, Portobello mushrooms, onion and the second half of the bread. Serve with two carrots cut into sticks and dip in 2 spoons of hummus.

Nutritional information

  • Calories: 549.1
  • Protein: 33.2g
  • Carbs: 55.4g
  • Fiber: 11.8 g
  • Total sugar: 13.3 g
  • Total fat: 22.2 g
  • Saturated fat: 7,257 g
  • Colesterol: 30,1mg
  • Total omega-3 fatty acids: 0.356 g
  • Calcium: 413.5 mg
  • Ferro: 3.905 mg
  • Sodium: 867.8 mg
  • Vitamin D: 0,312 mcg
  • Folate: 125.3 mcg
  • Folic acid: 0mcg

12of 34

Mittagessen 5: Panera breads „You pick two“ -Menu

Pregnancy Meal Plan: A week full of healthy and delicious recipes (11)

selection of ahealthy pregnancy lunch when you're outIt might be daunting, but Panera Bread's You Pick 2 menu makes it easy to eat well. Order half the Napa Almond Chicken Sandwich, half the Strawberry Poppyseed Chicken Salad, and have half an apple garnish.

Nutritional information

  • Calories: 550
  • Total fat: 20 g
  • Saturated fat: 3g
  • Colesterol: 60mg
  • Sodium: 780 mg
  • Carbs: 72.5g
  • Fiber: 7g
  • Protein: 29g

13of 34

Dinner 1: Stuffed Acorn Pumpkin

Pregnancy Meal Plan: A week full of healthy and delicious recipes (12)

Stuffed acorn squash has tons of nutrients you need during pregnancy, but there you have it.especially good for vegetarians.

Halve a medium-sized squash horizontally; remove the seeds. Place cut side down on a baking sheet greased with cooking spray. Bake at 375 F for 45 minutes or until tender.

While the squash is cooking, sauté 1/2 cup chopped onion, 1/2 cup chopped mushrooms, 1/3 cup lima beans, and 1 clove minced garlic in 2 tsp olive oil until tender, about 3 to 10 minutes. 5 minutes.

Add 1 cup cooked wild rice or brown rice and 1 tablespoon chopped pistachios to the mixture and continue stirring until heated through, about 1 more minute. Put it aside.

Remove the squash from the oven, stuff each half with the rice and bean mixture, and top each half with 2 tablespoons Parmesan cheese. Return to the oven and bake for another 10 minutes.

Nutritional information

  • Calories: 641.7
  • Egg white: 23.6g
  • Carbohydrates: 110.2 g
  • Fiber: 16.2 g
  • Total sugar: 6,101 g
  • Total fat: 16.5g
  • Saturated fat: 3.59 g
  • Colesterol: 6,8mg
  • Total omega-3 fatty acids: 0.438 g
  • Calcium: 362.5 mg
  • Ferro: 7,457 mg
  • Sodium: 763.8 mg
  • Vitamin C: 55.4 mg
  • Folic acid: 198.2 mcg
  • Folic acid: 0mcg

14of 34

(Video) New WEEKLY PREGNANCY RECIPES Series (Important Foods To Eat During Pregnancy)

Dinner 2: Chicken Strips with Parmesan and Marinara Sauce

Pregnancy Meal Plan: A week full of healthy and delicious recipes (13)

yes you are pregnantdoctors recommendat least 60 grams of protein a day, which shouldn't be a problem with a meal like this - that's over 50 grams!

To make this pregnancy recipe, preheat the oven to 475 F. Bread 5 ounces of chicken fillets by dipping them in a beaten egg made with 2 egg whites lightly beaten with a fork, then in 2 tablespoons of breadcrumbs. (preferably whole wheat). 1 tablespoon parmesan cheese, 1/2 teaspoon oregano, 1/4 teaspoon dry mustard, and 1/4 teaspoon garlic powder.

Roast the chicken breasts on a grill or baking sheet greased with cooking spray for 15 minutes or until the chicken is cooked through to 165°F inside. Serve roasted with 4.5 oz.Alexia frita(about 18 fries) and 1 cup of steamed broccoli drizzled with 1 tsp olive oil and a few drops of lemon juice.

Nutritional information

  • Calories: 649.2
  • Protein: 50.9g
  • Carbs: 69.6g
  • Fiber: 10.7 g
  • Total Sugar: 19.7g
  • Total fat: 22.8g
  • Saturated fat: 4002 g
  • Colesterol: 92,5mg
  • Total omega-3 fatty acids: 0.222 g
  • Calcium: 231.4 mg
  • Ferro: 3,678 mg
  • Sodium: 1171 mg
  • Vitamin C: 68.1 mg
  • Folate: 86.5 mcg
  • Folic acid: 11.1 µg

15of 34

Dinner 3: Pork and pineapple kebabs

Pregnancy Meal Plan: A week full of healthy and delicious recipes (14)

Throw some of these kebabs on the grill for a healthier alternative to traditional grilling.

First, cut 4 ounces of boneless pork loin or sirloin into 1.5-inch pieces. In a plastic bag, combine the juice of ½ lemon, ½ clove minced garlic, 1/4 cup canned pineapple juice, and 1 teaspoon olive oil. Let it marinate for about 30 minutes.

Then cut half of the medium red pepper and quarter of the medium onion into 1-inch pieces. Skewer the pork, bell pepper, onion, and 1/2 cup canned pineapple chunks onto 2 skewers. Grill over medium-high heat until pork is cooked through to an internal temperature of 145 F.

Serve over 1.5 cups of cooked bulgur wheat mixed with 2 tsp olive oil, 1/8 tsp salt and pepper to taste.

Nutritional information

  • Calories: 640.6
  • Egg white: 35.6g
  • Carbs: 86.8g
  • Fiber: 15.2 g
  • Total Sugar: 28.6g
  • Total fat: 19.2g
  • Saturated fat: 3,429 g
  • Colesterol: 71,4mg
  • Total omega-3 fatty acids: 0.187 g
  • Calcium: 75.1 mg
  • Ferro: 4,212 mg
  • Sodium: 366.8 mg
  • Vitamin C: 103.2 mg
  • Folate: 101.5 mcg
  • Folic acid: 0mcg

sixteenof 34

Dinner 4: Pizza and salad

Pregnancy Meal Plan: A week full of healthy and delicious recipes (15)

You've probably heard this beforeDo you need more iron during pregnancy?, but did you know pizza can be a great place to find it?

WarmAmy's Organic Single Serving Pesto Pizzaaccording to the instructions. Serve with a salad consisting of 1 cup mixed greens, ½ cucumber, sliced, 1 cup halved grape tomatoes, 1/2 cup canned chickpeas (washed and drained), 2 teaspoons olive oil, 2 tablespoons of red wine vinegar tea and garlic powder to taste.

Nutritional information

  • Calories: 640.4
  • Protein: 21.1g
  • Carbs: 85.1g
  • Fiber: 13.6 g
  • Total sugar: 9.939 g
  • Total fat: 24.1g
  • Saturated fat: 5.74g
  • Colesterol: 15mg
  • Total omega-3 fatty acids: 0.087 g
  • Calcium: 316 mg
  • Ferro: 8,733 mg
  • Sodium: 1059 mg
  • Vitamin C: 31.9 mg
  • Folate: 92.3 mcg
  • Folic acid: 0mcg

17of 34

Dinner 5: Healthier Nachos

Pregnancy Meal Plan: A week full of healthy and delicious recipes (16)

Low-fat cheese and low-fat yogurt make these nachos a calcium-rich pregnancy dinner.

Layer 1 ounce corn chips with 1/3 cup kidney beans, 2 tablespoons chopped olives and 1/4 cup low-fat shredded cheese. Bake in the oven or toaster oven for about 10 minutes or until all ingredients are hot and cheese is melted.

Top with 1/2 cup chopped lettuce, 1/4 cup chopped tomatoes, 1/3 cup parsley, and 1/2 cup low-fat Greek yogurt.

Nutritional information

  • Calories: 656.8
  • Protein: 36.9g
  • Carbohydrates: 70.4g
  • Fiber: 11.9 g
  • Total sugar: 9,806 g
  • Total fat: 29g
  • Saturated fat: 7,082 g
  • Colesterol: 30mg
  • Total omega-3 fatty acids: 0.44 g
  • Calcium: 712.1 mg
  • Ferro: 4,461 mg
  • Sodium: 1517 mg
  • Vitamin C: 9.557 mg
  • Folic acid: 140.6 mcg
  • Folic acid: 0mcg

18of 34

Healthier dinner ideas for pregnancy

Dinner time is sometimes the biggest culpritheartburn during pregnancy, especially if you eat close to bedtime. However, it can be helpful to make dinner a lighter meal. Here are four healthier pregnancy dinner ideas, all of which are around 500 calories.

19of 34

Calcium Rich Snack 1: Crackers and Cheese

Pregnancy Meal Plan: A week full of healthy and delicious recipes (17)

Soft cheeses may be off the menu during pregnancy, but harder, pasteurized cheeses are a great way to get them.the extra calcium you need.

distribute fiveOriginal Triscuit Biscuitswith twoLight cheese slices from La Vaca que Ríeand garnish with 1 tablespoon dried cranberries.

Nutritional information

  • Calories: 202.2
  • Egg white: 7.205 g
  • Carbs: 24.8g
  • Fiber: 3,017 g
  • Total sugar: 4,561 g
  • Total fat: 8,394 g
  • Saturated fat: 0.855 g
  • Colesterol: 20mg
  • Total omega-3 fatty acids: 0.096 g
  • Calcium: 133.2 mg
  • Ferro: 0,806 mg
  • Sodium: 685 mg
  • Vitamin C: 0.014 mg
  • Folic acid: 7 mcg
  • Folic acid: 0mcg

20of 34

Calcium Rich Snack 2: Crispy Peach Yogurt

Pregnancy Meal Plan: A week full of healthy and delicious recipes (18)

If you weren't a fan of yogurt before your pregnancy, now is the ideal time to make the switch. A low-fat yogurt is high in protein and calcium but not in sugar, a perfect combination for a meal plan for pregnant women.

Take a 6-ounce container of Chobani Nonfat Peach Yogurt and mix it with 2 teaspoons of flaxseeds and 1 tablespoon of granola.


Nutritional information

  • Calories: 198.7
  • Egg white: 15.7g
  • Carbs: 25.2g
  • Fiber: 2,002 g
  • Total Sugar: 19.1g
  • Total fat: 3,854 g
  • Saturated fat: 0.503g
  • Colesterol: 0mg
  • Total omega-3 fatty acids: 1,065 g
  • Calcium: 216.2 mg
  • Ferro: 0,543 mg
  • Sodium: 67.1 mg
  • Vitamin C: 1298 mg
  • Folic acid: 9,679 mcg
  • Folic acid: 0mcg

21of 34

Calcium Rich Snack 3: Almond Blueberry Smoothie

Pregnancy Meal Plan: A week full of healthy and delicious recipes (19)

Store-made shakes can be loaded with sugar and often lack nutrients.

Replace the traditionally high-sugar frozen yogurt, a smoothie staple, withunsweetened soy milk. Stir in 3/4 cup frozen blueberries, 2 teaspoons almond butter, 1 teaspoon honey, and 3/4 cup unsweetened soy milk.

Nutritional information

  • Calories: 202.5
  • Protein: 6,878g
  • Carbs: 25.6g
  • Fiber: 5,758 g
  • Total sugar: 6,495 g
  • Total fat: 9,478 g
  • Saturated fat: 1004 g
  • Colesterol: 0mg
  • Total omega-3 fatty acids: 0.045 g
  • Calcium: 271.2 mg
  • Ferro: 1,835 mg
  • Sodium: 68.4 mg
  • Vitamin C: 1,895 mg
  • Folate: 25.3 mcg
  • Folic acid: 0mcg

22of 34

Calcium Rich Snack 4: Smores Luna Bars

Pregnancy Meal Plan: A week full of healthy and delicious recipes (20)

You can keep the bars in your bag or car for a perfect result.Pregnancy snack to go. There are many bars in the market, howevermoon barsThey are specially made for women with natural ingredients.

Nutritional information

  • Calories: 190
  • Protein: 8g
  • Carbs: 28g
  • Phases: 3g
  • Total fat: 6g
  • Saturated fat: 2.5g
  • Calcium: 78 mg
  • Sodium: 115 mg

23of 34

Calcium Rich Snack 5: Popcorn with Parmesan and Black Pepper

Pregnancy Meal Plan: A week full of healthy and delicious recipes (21)

Next time you want to eat something salty in front of the TV, choose popcorn over chips. They satisfy your craving for some salt without the unhealthy fats found in greasy potato chips.

Mix 1/2 bag of 94% fat-free microwave popcorn with 2 tablespoons Parmesan cheese and black pepper to taste. It's the perfect addition to a maternity meal plan!

Nutritional information

  • Calories: 208.4
  • Protein: 8,357g
  • Carbs: 30.5g
  • Fiber: 6,026 g
  • Total sugar: 0.091 g
  • Total fat: 5,114 g
  • Saturated fat: 1,731 g
  • Colesterol: 8,8mg
  • Total omega-3 fatty acids: 0.019 g
  • Calcium: 111.3 mg
  • Ferro: 1,199 mg
  • Sodium: 527.9 mg
  • Vitamin C: 0.021 mg
  • Folate: 1.01 mcg
  • Folic acid: 0mcg

24of 34

Healthier snack ideas for pregnancy

Snack cravings kick in when you expect them. How to eat mindfully during pregnancy.

25of 34

Snack 1: Erdnuss shortbread

Pregnancy Meal Plan: A week full of healthy and delicious recipes (22)

Unless you eat a lot of meat, it's important to find other ways to get your protein, and peanut butter is full of it.

Divide 1 tablespoon of peanut butter evenly between sevenKashi-Snack-Biscoito, then top each with a different cookie to make seven sandwiches.

Nutritional information

  • Calories: 206.1
  • Protein: 7,748g
  • Carbs: 20.9g
  • Fiber: 3.76 g
  • Total sugar: 5,208 g
  • Total fat: 11.3g
  • Saturated fat: 1647 g
  • Colesterol: 0mg
  • Total omega-3 fatty acids: 0.012 g
  • Calcium: 44.2 mg
  • Hierro: 1,307 mg
  • Sodium: 152.1 mg
  • Vitamin C: 0mg
  • Folic acid: 11.8 mcg
  • Folic acid: 0mcg

26of 34

Merienda 2: Studentenfutter sobre cajus

Pregnancy Meal Plan: A week full of healthy and delicious recipes (23)

Heart-healthy unsaturated fats, such as those found in nuts,Help your baby's brain developkeeping it full. Mix 2 tablespoons of cashew pieces with 1/2 cup of whole grainsNature's Path Flocken Heritageand four dried apricot halves, chopped.

Nutritional information

  • Calories: 212
  • Protein: 5,763g
  • Carbs: 30.4g
  • Fiber: 4,869 g
  • Total sugar: 11g
  • Total fat: 8675 g
  • Saturated fat: 1,571 g
  • Colesterol: 0mg
  • Total omega-3 fatty acids: 0.028 g
  • Calcium: 15.4 mg
  • Ferro: 2,36 mg
  • Sodium: 90.8 mg
  • Vitamin C: 0.14 mg
  • Folic acid: 13.2 mcg
  • Folic acid: 0mcg

27of 34

Snack 3: Hummus

see the recipe

Pregnancy Meal Plan: A week full of healthy and delicious recipes (24)

Many sauces and dressings are loaded with unhealthy fats and lack many nutrients. For a maternity meal plan, dip veggies or pretzels in homemade hummus.

In a food processor, blend 15 ounces chickpeas, rinsed and drained, 3 tablespoons lemon juice, 3 tablespoons sesame tahini, 3 tablespoons water, 1 tablespoon olive oil, 1 finely chopped garlic clove and 1/2 teaspoon salt.

Serve 1/4 cup with 1-ounce pretzels.

Nutritional information

(Video) Pregnancy Meal planning ideas | Gestational Diabetes Diet | Blood sugar & pregnancy

  • Calories: 210
  • Protein: 6g
  • Carbs: 32g
  • Phases: 3g
  • Fett: 7g
  • Saturated fat: 1g
  • Sugar: 2g
  • Calcium: 24 mg
  • Sodium: 597 mg

28of 34

Snack 4: Warm up and eat

Pregnancy Meal Plan: A week full of healthy and delicious recipes (25)

Preparing for a baby takes a lot of time and energy, which means you don't always have the time — or inclination — to cook. Try Amy's Light and Lean Pasta & Veggies Platter for a healthy microwaveable snack.

Nutritional information

  • Calories: 210
  • Egg white: 10g
  • Carbs: 33g
  • Phases: 3g
  • Fat: 5g
  • Saturated fat: 1.5g
  • Calcium: 150mg
  • Sodium: 470 mg

29of 34

Snack 5: Soup and bread

Pregnancy Meal Plan: A week full of healthy and delicious recipes (26)

next timeyou need a break, eat a snack that forces you to sit down and just relax. For example, try 1 cup ready-to-eat minestrone soup with 1/2 whole-wheat English muffin topped with 1/2 teaspoon whipped butter.

Nutritional information

  • Calories: 200.7
  • Protein: 7,689g
  • Carboidratos: 33,7g
  • Fiber: 3,416 g
  • Total Sugar: 2.67g
  • Total fat: 4.44g
  • Saturated fat: 1277 g
  • Colesterol: 3,283 mg
  • Total omega-3 fatty acids: 0.892 g
  • Calcium: 126.4 mg
  • Ferro: 2,498 mg
  • Sodium: 625.9 mg
  • Vitamin C: 0.723 mg
  • Folic acid: 76.5 mcg
  • Folic acid: 4.82 mcg

30of 34

Enjoy 1: Dark Chocolate

Pregnancy Meal Plan: A week full of healthy and delicious recipes (27)

take a break frompreparing kindergartenand reward your hard work with a piece of dark chocolate (about 1 ounce).

As this treat is packed with natural antioxidants, you can satisfy your sweet tooth while meeting your dietary needs.

Nutritional information

  • Calories: 168
  • Protein: 2g
  • Carbs: 13g
  • Phases: 3g
  • Fett: 12 g
  • Saturated fat: 7g
  • Sodium: 6 mg

31of 34

Treat 2: Yogurt Popsicles

Pregnancy Meal Plan: A week full of healthy and delicious recipes (28)

Every pregnancy meal plan should include a creamy frozen treat. Do we likeGreek Yogurt Popsicles with Caramel and Sea Salt Yasso.

Nutritional information

  • Calories: 100
  • Clara de ovo: 5 years
  • Carbs: 18g
  • Phases: 0g
  • Fett: 0,5 g
  • Saturated fat: 0g
  • Sugar: 16g
  • Sodium: 105 mg

32of 34

Enjoy 3: smart food popcorn

Pregnancy Meal Plan: A week full of healthy and delicious recipes (29)

Save the microwave popcorn for movie night and get a 1-ounce bagSmartfood-Popcornwhen you are in a hurry

Bonus: This cheddar-flavored white popcorn is delicious, so it doesn't even need salt or butter.

Nutritional information

  • Calories: 160
  • Protein: 4g
  • Carbs: 13g
  • Fibra: 2g
  • Total sugar: 2g
  • Total fat: 10g
  • Saturated fat: 2g
  • Colesterol: 5mg
  • Total omega-3 AG: 0 g
  • Calcium: 60mg
  • Ferro: 0,5 mg
  • Sodium: 240 mg
  • Vitamin C: 0mg
  • Folate: 0 mcg
  • Folic acid: 0mcg

33of 34

Pleasure 4: Creamy Strawberry Mousse

see the recipe

Pregnancy Meal Plan: A week full of healthy and delicious recipes (30)

This five-ingredient dessert tastes delicious and is made with protein-rich Greek yogurt. The night before serving, strain 1 1/2 cups vanilla-flavored nonfat Greek yogurt through a strainer over a bowl in the refrigerator to drain.

The next day, place the strained yogurt in a large bowl. Add 1 tbsp of honey, 3 tbsp of orange juice and 2 tsp of vanilla. Mix well.

In a blender, puree 10 ounces of frozen strawberries until smooth. Add the strawberries to the yogurt. Taste for sweetness and add more honey if you like. Divide among four glasses or bowls. Store extras in the refrigerator for two to three days.

Nutritional information

  • Calories: 132
  • Protein: 8g
  • Carbs: 25g
  • Fases: 2g
  • Fat: 0g
  • Saturated fat: 0g
  • Sugar: 20g
  • Calcium: 10 mg
  • Sodium: 29mg

34of 34

Treat 5: Freshly Baked Chocolate Chip Cookie

Pregnancy Meal Plan: A week full of healthy and delicious recipes (31)

Would you like a chocolate chip cookie? To keep cookies fresh and portions small, break out the cold dough and bake one or two cookies at a time rather than making a whole batch.


Do we likeNestlé Toll House Original Chocolate Cookiesfor a nutrition plan during pregnancy!

Nutritional information

  • Calories: 90
  • Protein: 1g
  • Carbs: 11g
  • Phases: 0g
  • Fett: 4g
  • Saturated fat: 2g
  • Sugar: 7g
  • Sodium: 85mg


(HealthNut Nutrition)
2. Pregnancy Diet: 5 Tips For Proper Prenatal Nutrition
(Whitney E. RD)
3. This Is What a Diabetes-Friendly Diet Looks Like | Diabetes Meal Plan for Beginners | Prep School
4. I Tried 3 Pregnancy Meal Plans
5. 15 Foods to Improve Baby's Brain During Pregnancy - Pregnancy Foods for Intelligent Baby
(Belinda Selene)


Top Articles
Latest Posts
Article information

Author: Arline Emard IV

Last Updated: 06/28/2023

Views: 6130

Rating: 4.1 / 5 (72 voted)

Reviews: 87% of readers found this page helpful

Author information

Name: Arline Emard IV

Birthday: 1996-07-10

Address: 8912 Hintz Shore, West Louie, AZ 69363-0747

Phone: +13454700762376

Job: Administration Technician

Hobby: Paintball, Horseback riding, Cycling, Running, Macrame, Playing musical instruments, Soapmaking

Introduction: My name is Arline Emard IV, I am a cheerful, gorgeous, colorful, joyous, excited, super, inquisitive person who loves writing and wants to share my knowledge and understanding with you.