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Your 7-Day Pregnancy Meal Plan

Take the guesswork out of nourishing your baby (and your body!) with our 7-day pregnancy meal plan.

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smiling young pregnant mother with dreadlocks is preparing in the kitchen with her son Toddler, dirty hands, make the dough for baking bread, lifestyle, toning, real interiorNatalia Lebedinskaia/Shutterstock

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.

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Day 1 Breakfast: Loaded Quinoa Breakfast BowlTaste of Home

Day 1 Breakfast: Loaded Quinoa Breakfast Bowl

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 deliciously satisfying but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario

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Day 1 Lunch: Sesame Chicken Slaw SaladTaste of Home

Day 1 Lunch: Sesame Chicken Slaw Salad

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

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Day 1 Dinner: Sweet Potato Lentil StewTaste of Home

Day 1 Dinner: Sweet Potato Lentil Stew

I fell in love with the spicy aromas in this slow-cooked lentil stew. Add whatever ingredients you have on hand, like zucchini, spinach, kale and corn. —Heather Gray, Little Rock, Arkansas

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Day 2 Breakfast: Southwest Breakfast WrapsTaste of Home

Day 2 Breakfast: Southwest Breakfast Wraps

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

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Day 2 Lunch: Shrimp Avocado SaladTaste of Home

Day 2 Lunch: Shrimp Avocado Salad

This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan

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Day 2 Dinner: Tasty Turkey and MushroomsTaste of Home

Day 2 Dinner: Tasty Turkey and Mushrooms

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

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Day 3 Breakfast: Whole Wheat PancakesTaste of Home

Day 3 Breakfast: Whole Wheat Pancakes

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

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Day 3 Lunch: Almond Chicken SaladTaste of Home

Day 3 Lunch: Almond Chicken Salad

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

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Day 3 Dinner: Quinoa Unstuffed PeppersTaste of Home

Day 3 Dinner: Quinoa Unstuffed Peppers

This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer's stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York

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Day 4 Breakfast: Classic Avocado ToastTaste of Home

Day 4 Breakfast: Classic Avocado Toast

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. You'll want to make this avocado toast recipe every morning! —Taste of Home Test Kitchen, Milwaukee, Wisconsin

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Day 4 Lunch: Turkey Dumpling StewTaste of Home

Day 4 Lunch: Turkey Dumpling Stew

My mom made this stew when I was young, and it was always a hit. Since it's not time-consuming to make I can fix it on a weekend for our children, who love the tender dumplings. —Becky Mohr, Appleton, Wisconsin

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Day 4 Dinner: Tropical Chicken Cauliflower Rice BowlsTaste of Home

Day 4 Dinner: Tropical Chicken Cauliflower Rice Bowls

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

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Day 5 Breakfast: Peanut Butter Banana OatmealTaste of Home

Day 5 Breakfast: Peanut Butter Banana Oatmeal

The classic flavors of peanut butter and bananas come together in this yummy oatmeal. It’s a healthy recipe that fits in my diet and satisfies my husband’s taste buds at the same time. We enjoy it often. —Debbie Perdue, Westland, Michigan

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Day 5 Lunch: Salmon and Spinach Salad with AvocadoTaste of Home

Day 5 Lunch: Salmon and Spinach Salad with Avocado

We eat a power salad packed with salmon and spinach at least once a week. It’s a cinch to make, even after a hard day’s work. —Jenny Dawson, Fond du Lac, Wisconsin

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Day 5 Dinner: Healthier-than-Egg RollsTaste of Home

Day 5 Dinner: Healthier-than-Egg Rolls

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

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Day 6 Breakfast: Breakfast BruschettaTaste of Home

Day 6 Breakfast: Breakfast Bruschetta

My family loves bruschetta, so why not have it for breakfast? This gives us a healthy start to the morning, and takes very little effort. You get all the traditional flavors, and with egg added, it makes a great meal. —Kallee Krong-McCreery, Escondido, California

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Day 6 Lunch: Mediterranean Bulgur BowlTaste of Home

Day 6 Lunch: Mediterranean Bulgur Bowl

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts

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Day 6 Dinner: Simple Grilled Steak FajitasTaste of Home

Day 6 Dinner: Simple Grilled Steak Fajitas

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

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Day 7 Breakfast: Breakfast Sweet PotatoesTaste of Home

Day 7 Breakfast: Breakfast Sweet Potatoes

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

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Day 7 Lunch: Peanutty Asian Lettuce WrapsTaste of Home

Day 7 Lunch: Peanutty Asian Lettuce Wraps

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

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Day 7 Dinner: Salmon with Spinach & White BeansTaste of Home

Day 7 Dinner: Salmon with Spinach & White Beans

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

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Carrie Madormo, RN
Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.

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