Eating for two and eating right is extremely important during pregnancy. A good meal plan for a pregnant woman must include vegetables, fruits, proteins, and whole grains, and dairy – plus incorporating a variety of foods to give you and your baby all the nutrients for a healthy pregnancy.
Remember that you need to follow the safe rules on what you eat:
- Stay away from anything raw unless it is a fruit or vegetable.
- Make sure your eggs are cooked until hard and your meat is on the well-done side.
A sample pregnancy meal plan
Here is a list of different breakfast, lunch and dinner options for you. You can mix and match them so you don’t get bored, and they fit with what you may feel like eating.
Days | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Breakfast (8 to 9am) | Pear and Cheese Sandwich | Boiled or poached egg wrap with slices of avocado.
| Wrap filled with scrambled eggs, tomato and feta or mozzarella cheese – your choice.
| Oats with honey and a fruit on the side.
| Ready-made whole-wheat waffles, with fruit and honey on top.
| Bran cereal with milk and banana on top.
| Whole-wheat toast with peanut butter and a fresh fruit on the side.
|
Mid-Morning Snacks (10.30-11am) | Energy Balls | Cashew trail mix | Fruit protein smoothie | Apple with peanut butter | One large Apple | A Fresh-baked small oatmeal choc chip cookie | A slice of cheese or dark chocolate |
Lunch (12.30 to 1pm) | Chicken salad with avocado, leafy green veggies and cheese with a balsamic and olive oil dressing.
| Crab salad wrap
| Shredded chicken sandwich | Vegetable, tofu, chicken stir fry with rice | Tuna salad sandwich | Baked potato with cottage cheese and chives on top.
| Pasta salad with added mushrooms, peppers and mozarella. |
Evening Snacks (3.30 to 4pm) | Boiled egg
| Cracker breads with cottage cheese.
| Parmesan and Black Pepper Popcorn | Oat bars
| Carrots and cucumber with hummus dip.
| Almond Blueberry smoothie | Calcium rich strawberry crunchy yogurt |
Dinner (6.30 to 7.30pm) | Pizza and salad
| Chicken fillets stuffed with feta cheese and a side of vegetables.
| Fish and vegetable side | Brown rice with a bowl of chicken stew
| Pork chops and sweet potatoes
| Vegetable, meat or chicken tacos with an assortment of veggies and sprinkled with cheese.
| Hake fillets, with a lemon butter sauce, a side of baked potato and a green salad.
|
Before Bedtime | 1 small glass of non-fat or low-fat milk | 1 small glass of non-fat or low-fat milk | 1 small glass of non-fat or low-fat milk | 1 small glass of non-fat or low-fat milk | 1 small glass of non-fat or low-fat milk | 1 small glass of non-fat or low-fat milk | 1 small glass of non-fat or low-fat milk |
You need about 2,400 calories a day: add an after-dinner snack or before-dinner snack from the list. You should also aim to include protein, fruit, and veggies at most meals, along with whole grains and water. You are encouraged to drink at least 8 glasses of water per day.
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Our mission is to help women lead healthier, happier lives by connecting them with our beauty and wellness community. You can be at any stage of womanhood, becoming momity is just a click away!