Take the guesswork out of nourishing your baby (and your body!) with our 7-day pregnancy meal plan.
Your 7-Day Pregnancy Meal Plan
Updated on Jan. 31, 2022
When you’re expecting, confusing situations can quickly become the norm. Why would a stranger think it’s appropriate to touch your belly? How about loved ones who feel the need to share their birth horror stories? You can’t always avoid those baffling moments, but coming up with your pregnancy meal plan should never be one of them.
The American College of Obstetricians and Gynecologists recommends eating a diet full of fresh fruits and vegetables, whole grains, lean proteins, low-fat dairy and healthy fats.
During your pregnancy, you and your baby will need higher amounts of vitamins and nutrients, so be sure to start a prenatal vitamin like this one from Best Nest Wellness ($30) and incorporate healthy foods. Look for foods rich in folate, iron, calcium, vitamin D and omega-3 fatty acids. Your iron needs double during pregnancy, so load up on iron-rich foods like leafy greens, beans and beef. Eat plenty of healthy fats from nuts, avocados and certain fish to boost your energy and nourish your baby’s growing organs, too.
1/20
2/20
Quinoa Breakfast Bowl
Total Time
30 min
Servings
1 serving
From the Recipe Creator:
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
Nutrition Facts:
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.
3/20
Sesame Chicken Slaw Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here’s a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia
Nutrition Facts:
2 cups: 309 calories, 13g fat (2g saturated fat), 62mg cholesterol, 414mg sodium, 26g carbohydrate (15g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1 starch.
4/20
Day 1 Dinner: Sweet Potato Lentil Stew
Total Time
5 hours 15 min
Servings
6 servings
From the Recipe Creator:
I fell in love with the spicy aromas in this sweet potato lentil stew. Add whatever ingredients you have on hand, like zucchini, spinach, kale and corn. —Heather Gray, Little Rock, Arkansas
Nutrition Facts:
1-1/3 cups: 290 calories, 1g fat (0 saturated fat), 0 cholesterol, 662mg sodium, 58g carbohydrate (16g sugars, 15g fiber), 15g protein.
5/20
Southwest Breakfast Wraps
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I always thought eating healthy wouldn't be as enjoyable as eating whatever I wanted. This recipe proved me wrong; healthy ingredients taste wonderful and are just as mouthwatering without the extra calories. —Nicole Hackley, Culbertson, Montana
Nutrition Facts:
1 wrap: 254 calories, 8g fat (1g saturated fat), 5mg cholesterol, 446mg sodium, 29g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.
6/20
Shrimp Avocado Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch.
7/20
Tasty Turkey and Mushrooms
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
Fresh mushrooms star in this tender turkey entree that comes together in 15 minutes. Served with a side of brown rice, it makes a light but satisfying dinner. —Nancy Zimmerman, Cape May Court House, New Jersey
Nutrition Facts:
1 cup: 209 calories, 7g fat (4g saturated fat), 88mg cholesterol, 435mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
8/20
Whole Wheat Pancakes
Total Time
25 min
Servings
20 pancakes
From the Recipe Creator:
To fix a large batch of tender pancakes for my five children, I rely on this quick and wholesome recipe. It calls for whole wheat flour and buttermilk, which make the pancakes filling but also light. Serve them with hot chocolate for a breakfast that's sure to delight little ones. —Line Walter, Wayne, Pennsylvania
Nutrition Facts:
2 pancakes: 157 calories, 4g fat (1g saturated fat), 45mg cholesterol, 335mg sodium, 24g carbohydrate (4g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
9/20
Almond Chicken Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas
Nutrition Facts:
3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 25g protein.
10/20
Quinoa Unstuffed Peppers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York
Nutrition Facts:
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
11/20
Classic Avocado Toast
Total Time
5 min
Servings
1 serving
From the Recipe Creator:
This is such an easy way to add avocados to your diet. Use healthy multigrain bread and top with sliced radishes and cracked pepper or lime zest, or chipotle peppers and cilantro. —Taste of Home Test Kitchen
Nutrition Facts:
1 piece: 160 calories, 11g fat (2g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.
12/20
Turkey Stew with Dumplings
Total Time
1 hour 15 min
Servings
12 servings
From the Recipe Creator:
My husband and I love dumplings, and this mild-tasting, homey dish has flavorful ones floating on a tasty turkey and vegetable stew. It hits the spot on chilly fall and winter days. —Rita Taylor, St. Cloud, Minnesota
Nutrition Facts:
1 serving: 255 calories, 11g fat (6g saturated fat), 68mg cholesterol, 995mg sodium, 24g carbohydrate (6g sugars, 3g fiber), 15g protein.
13/20
Tropical Chicken Cauliflower Rice Bowls
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Nutrition Facts:
1 serving: 325 calories, 10g fat (3g saturated fat), 100mg cholesterol, 529mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 fruit, 1 vegetable, 1 fat.
14/20
Peanut Butter Oatmeal
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
My son and I eat this peanut butter oatmeal recipe every day for breakfast. It's a hearty, healthy way to jump start our morning. — Elisabeth Reitenbach, Terryville, Connecticut
Nutrition Facts:
3/4 cup: 323 calories, 12g fat (2g saturated fat), 0 cholesterol, 226mg sodium, 49g carbohydrate (19g sugars, 6g fiber), 11g protein.
15/20
Egg Roll in a Bowl
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Frying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll—without the mess. If you prefer a traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas
Nutrition Facts:
1-1/4 cups chicken mixture with 3/4 cup rice: 451 calories, 11g fat (3g saturated fat), 81mg cholesterol, 591mg sodium, 58g carbohydrate (13g sugars, 6g fiber), 30g protein.
16/20
Mediterranean Bulgur Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
Nutrition Facts:
2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein.
17/20
Simple Grilled Steak Fajitas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
Nutrition Facts:
1 serving: 363 calories, 13g fat (4g saturated fat), 54mg cholesterol, 686mg sodium, 34g carbohydrate (6g sugars, 5g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
18/20
Breakfast Sweet Potatoes
Total Time
55 min
Servings
4 servings
From the Recipe Creator:
Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed sweet potato: 321 calories, 3g fat (2g saturated fat), 0 cholesterol, 36mg sodium, 70g carbohydrate (35g sugars, 8g fiber), 7g protein.
19/20
Day 7 Lunch: Peanutty Asian Lettuce Wraps
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This recipe packs so much flavor into a beautiful, healthy presentation. I love to serve it as an hors d'oeuvre or as the main dish when I have folks over. It's always a hit! I usually serve it with a little extra hoisin on the side. —Mandy Rivers, Lexington, South Carolina
Nutrition Facts:
2 wraps: 313 calories, 16g fat (4g saturated fat), 90mg cholesterol, 613mg sodium, 18g carbohydrate (9g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1/2 starch.
20/20
Salmon with Spinach & White Beans
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
Nutrition Facts:
1 fillet with 1/2 cup spinach mixture : 317 calories, 17g fat (3g saturated fat), 57mg cholesterol, 577mg sodium, 16g carbohydrate (0 sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.
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