Pregnancy Meal Plan for Breakfast, Lunch, and Dinner 2024
Updated on
- Written by Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by
Kimberly Langdon, MD
Pregnancy is such an exciting time with so many changes on the horizon, including dietary changes. What you choose to eat suddenly feels more important than ever as you spend the next nine months growing your little bundle of joy. Well-balanced nutrition can help you feel more energized and in tune with your body while giving you peace of mind that your growing baby is getting the nutrients they need.
Choosing safe, nutritious foods can feel overwhelming while pregnant and can be difficult when your brain is pulled in so many different directions. You might be searching for a pregnancy meal plan to simplify your nutritional needs. If so, look no further. This article will break down a sample seven-day pregnancy meal plan with healthy snack ideas to help you design a nutrition plan that’s right for you and your baby.
Pregnancy Meal Plan For Each Day Of The Week
Healthy eating looks different from one pregnant woman to the next. Individualized nutritional needs, medical history, cultural traditions, food preferences, and pregnancy symptoms influence the mother-to-be’s nutritional intake. On average, a well-balanced diet for pregnant women includes fresh fruits, vegetables, whole grains, lean protein, and healthy fats such as those from fatty fish. Aim to prepare healthy recipes and snacks that include ingredients from multiple food groups.
Nourishing a healthy pregnancy requires extra calories, especially in the second and third trimesters, and certain vitamins become even more important for your baby’s development week to week. Nutrients such as vitamin D, vitamin C, calcium, and B vitamins such as folic acid all help support a healthy pregnancy. For example, folic acid is essential in preventing neural tube defects, a congenital disability that affects the brain and spinal column. A pregnant woman can meet several of these needs by choosing to eat foods packed with vitamins.
Below you will find recipes for healthy pregnancy meals and snacks that include a variety of food choices for one whole week of healthy eating during your first trimester. As your pregnancy advances and your developing baby requires more energy, your calorie needs will increase, and you will need to eat more calories than listed in this meal plan.
Day 1
Breakfast: Breakfast burrito with two scrambled eggs, ½ cup of bell pepper, and ½ avocado on a whole wheat tortilla.
Lunch: Three ounces of chicken salad atop ½ medium toasted bagel, one cup of grapes.
Dinner: Three ounces of chicken breast, one cup of roasted potatoes, side salad with a mix of vegetables.
Snack #1 (if any): One medium tomato, sliced, with a drizzle of olive oil and two ounces of part-skim mozzarella cheese.
Snack #2: One medium apple.
Nutrition: track the nutrition of this meal 1875 calories, 113 grams of protein, 162 grams of carbohydrate, and 74 grams of fat.
Day 2
Breakfast: 5-ounce container of plain Greek yogurt (or your flavor of choice) mixed with one fresh peach diced, and one cup of cooked oatmeal.
Lunch: Egg salad sandwich on two slices of whole-grain bread, one cup of sliced strawberries, and one cup of 2% milk.
Dinner: One cup of spinach tortellini with three ounces of sliced chicken breast cooked with Italian seasoning and garlic powder for flavor; serve with ¼ cup of alfredo sauce.
Snack #1 (if any): One cup of fresh blackberries.
Nutrition: 1902 calories, 85 grams of protein, 169 grams of carbohydrate, 93 grams of fat.
Day 3
Breakfast: Two pieces of whole-wheat toast topped with ½ avocado and lemon juice, and one hardboiled egg.
Lunch: ½ cup of chicken salad on two slices of whole wheat bread, 1 cup of fresh strawberries
Dinner: One slice of cheese pizza, one medium orange.
Snack #1 (if any): One sliced medium apple with 2 tablespoons of peanut butter.
Snack #2: Two cups of fresh fruit and vegetable smoothie with added protein powder.
Nutrition: 1887 calories, 93 grams of protein, 194 grams of carbohydrate, 77 grams of fat
Day 4
Breakfast: English muffin breakfast sandwich with provolone cheese, two cooked egg whites, spinach, and one cup of 2% milk.
Lunch: Grilled cheese sandwich on whole-grain bread, one cup of baby carrots with two tablespoons of ranch dressing dip.
Dinner: Three ounces of grilled chicken breast with one cup of quinoa and one cup of green beans.
Snack #1 (if any): One cup of 2% fat Greek yogurt with ½ cup of fresh blueberries
Snack #2: One string cheese, one small stack of butter crackers
Nutrition: 1886 calories, 111 grams of protein, 200 grams of carbohydrate, 58 grams of fat
Day 5
Breakfast: One cup of cottage cheese mixed with one cup of fresh blueberries, one slice of whole-wheat toast with butter spread.
Lunch: Pulled pork barbeque sandwich, ½ cup of potato salad, and one medium apple.
Dinner: Three ounces of sliced chicken breast over one cup of brown rice with steamed mixed vegetables, serve with stir-fry sauce.
Snack #1 (if any): Two cups of fresh fruit and vegetable smoothie with added protein powder.
Nutrition: 1861 calories, 121 grams of protein, 199 grams of carbohydrate, 46 grams of fat.
Day 6
Breakfast: One cup 2% fat plain Greek yogurt with ½ cup granola cereal, ½ cup blackberries, and ½ cup diced strawberries.
Lunch: Three ounces of baked chicken breast, and one cup of mashed sweet potatoes.
Dinner: Three ounces of grilled salmon, one cup of cooked quinoa, and one cup of collard greens.
Snack #1 (if any): One ounce of dark chocolate cocoa-covered almond nuts.
Snack #2: ¼ cup macadamia nuts, one cup 2% milk.
Nutrition: 1714 calories, 111 grams of protein, 190 grams of carbohydrate, 62 grams of fat.
Day 7
Breakfast: One cup of raisin bran cereal with one cup of 2% milk.
Lunch: Cobb salad with one ounce of grilled chicken, two diced hardboiled eggs, and two tablespoons of vinaigrette dressing.
Dinner: 3-ounce hamburger patty on a bun with cheese, ½ cup grilled zucchini.
Snack #1 (if any): Four tablespoons of hummus with fresh vegetables.
Snack #2: One sliced medium apple with 2 tablespoons of peanut butter.
Nutrition: 1848 calories, 97 grams of protein, 130 grams of carbohydrate, 80 grams of fat.
Pregnancy meal plans are certainly an effective way to make sure you’re meeting your nutritional needs and also a great way to save time during a busy season of life. However, it’s still important that pregnant women take their prenatal vitamins in addition to eating healthy food. Taking your recommended prenatal vitamin helps to ensure that you get all the nutrients necessary to support a healthy pregnancy.
Furthermore, it’s essential to listen to your body while you’re pregnant and adjust your intake accordingly, as your needs change with each trimester. Keeping an open dialogue with your doctor about concerns or questions about the food you eat can be very helpful. You might even consider working with a registered dietitian to address your individual needs.
All nutrition facts were calculated using the FoodData Central website. This week-long meal plan does not address individualized nutritional needs and does not take the place of medical advice from your healthcare provider.
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- Usda.gov. (2022). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/index.html.
Written by:
Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by:
Medically reviewed by:
