Meal planning during pregnancy doesn't have to be complicated. Here's how to build balanced, satisfying meals that work for your body, your schedule, and your baby.
It's easy to feel buried under pregnancy nutrition advice - and wonder if your diet will ever measure up. Between nausea, fatigue, and an already packed schedule, healthy eating can feel like one more thing on your to-do list. "Pregnancy can make it hard to prioritize healthy eating," says Erin Hinga, M.S., registered dietitian and member of the BabyCenter Medical Advisory Board. "Having a simple meal plan can help you stay on track with your nutrition goals and make it easier to choose foods that nourish your body and help you feel your best."
Here's how to use trusted nutrition tools to create a balanced plan that works for you, plus an example menu you can steal for inspiration.
Key Takeaways
- Tools like MyPlate and Harvard's Healthy Eating Plate can help you create a personalized, balanced meal plan based on your needs and trimester.
- Aim for variety across the week - not perfection at every meal - to get the nutrients you and your baby need.
- Flexibility is key: Listen to your body, make swaps that fit your preferences, and don't stress over hitting exact numbers daily.
Importance of Nutrition During Pregnancy
Even before pregnancy begins, nutrition is a primary factor in the health of mother and baby. During pregnancy, daily requirements for some nutrients are higher than those for non-pregnant women and extra attention is needed to ensure you are getting enough key nutrients, including folate, iodine, calcium, iron, omega-3 fatty acids and choline. As you're not only feeding yourself and aiming to boost your own health and wellbeing, but you are also providing all the nutrients needed for your growing baby, planning your meals can be confusing at first.
Eating a well-balanced diet while you are pregnant will help to keep you and your baby healthy. Most physicians agree that the Recommended Daily Allowances (RDAs), except those for iron and folate, can be obtained through a proper diet. As a pregnant woman, you need more nutrients to help your baby grow and be healthy. The daily recommended amount of calcium in pregnancy increases by 400 milligrams for women over 24 years of age and 600 milligrams for teenage women. The minimum number of servings from the milk group needed per day is two to three. One serving of milk is 1 cup. To help prevent birth defects, it is important to get enough daily folate before as well as during pregnancy. Prenatal supplements contain folic acid (another form of folate). Drink plenty of fluids, especially water, during pregnancy. A woman’s blood volume increases dramatically during pregnancy. Drinking at least eight glasses of water a day can help prevent common problems such as dehydration and constipation.
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Nutrition Tools for Meal Planning
MyPlate for Pregnancy and Breastfeeding
You might remember the old Food Guide Pyramid from the USDA. Dietary Guidelines for AmericansOpens a new window. With the Calculate Your MyPlate PlanOpens a new window tool, you can get a customized breakdown of your daily food group goals based on your age, height, pre-pregnancy weight, activity level, and trimester. There's also a section just for pregnancy and breastfeedingOpens a new window, with tips on what to avoid, recommended supplements, and helpful resources.
Harvard Healthy Eating Plate
Not everyone agrees MyPlate is the gold standard. Harvard's Healthy Eating PlateOpens a new window offers a slightly different approach. Here's the formula:
- Half your plate = fruits and vegetables
- One-quarter of your plate = whole grains
- One-quarter of your plate = healthy proteins
It also recommends healthy oils in moderation, limiting dairy to 1 or 2 servings a day, avoiding processed meats, and getting regular exercise.
Both MyPlate and Harvard's plate emphasize balance, variety, and whole foods - so you can pick the one that feels most doable for you.
Calorie Needs During Pregnancy
You don't need to "eat for two." Instead, think eat twice as healthy. The American College of Obstetricians and GynecologistsOpens a new window recommends:
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- Second trimester: 340 extra calories a day
- Third trimester: 450 extra calories a day
- Having twins: 600 extra calories a day
- Having triplets: 900 extra calories a day
A slow, steady weight gain - about 1 pound per week in the second and third trimesters - is a good sign you're meeting your needs and your baby's. And don't forget a daily prenatal vitamin!
Note: If any of the following apply to you, or if you have other concerns, talk to your healthcare provider about your personal nutritional needs.
- If you're significantly overweight, you might need fewer calories, but talk to your provider to make sure you're getting the nutrients your baby needs.
- If you're significantly underweight, you'll need more calories.
- If you're a teenager, you'll need more calories.
- If you're expecting multiples, you'll have additional nutrition needs.
- If you develop gestational diabetes or have pre-existing diabetes, you'll need to focus on eating whole foods and getting a consistent amount of carbohydrates at each meal. (A registered dietitian can help you navigate this!) You'll also need to monitor your blood sugar levels closely.
Key Nutrients for Pregnancy
During pregnancy, daily requirements for some nutrients are higher than those for non-pregnant women and extra attention is needed to ensure you are getting enough key nutrients.
- Iron: We need extra iron during pregnancy to make more blood to supply oxygen to baby. Additionally, baby uses the iron to build up his own stores that he relies on until six months of age. Too little iron can be problematic for baby’s brain development and leave you anemic. Our body relies on dietary intake as we cannot make iron.
- Folate: Folate is involved in neural tube development in the fetus. The neural tube becomes the brain and spine. Diets lacking in folate may increase the risk of neural tube defects. In addition to taking folate in your prenatal supplement, make sure to eat folate rich foods especially during the first trimester, and ideally when you are trying to conceive. All women between the age of 15 and 45 should consume folic acid daily. Foods high in folic acid include: orange juice, green leafy vegetables, beans, peas, liver and other organ meats, fortified cereals, asparagus and more. A multi-vitamin containing 400 micrograms (0.4 milligrams) of Folic Acid is recommended.
- Iodine: Iodine is a mineral essential for thyroid function. Iodine needs increase by 50% in pregnancy due to increased production of thyroid hormones associated with growth and development and fetal needs. Good sources of iodine include iodized salt, seaweed, saltwater fish, and seafood as well as cow’s milk, eggs, and meat.
- Choline: Choline is essential in pregnancy since your body cannot make it in adequate amounts to provide for both you and your baby. Like folate, it is also involved with neural tube development. It plays a role in infant brain development and learning as well as memory function. Pregnant and breastfeeding moms need extra choline which is transferred to the fetus during pregnancy and postpartum to the baby through breast milk. Choline plays a crucial role during pregnancy, helping support brain and spinal cord development - modifying development pathways into childhood and potentially adulthood. Low choline intake levels are associated with an increased risk of neural tube defects in women with adequate folate levels and a failure to provide choline during the first 1000 days post-conception could result in lifelong deficits in brain function even if adequate choline is consumed subsequently.
- Vitamin D: Vitamin D helps our bodies absorb and retain calcium and phosphorous, promoting strong bones and teeth in your baby. It is also involved in neuromuscular and immune function. Good sources include fatty fish and fortified dairy products.
- DHA: DHA is an essential Omega-3 fatty acid involved in the development of the brain, nervous system and retina - especially important in fetal, infant and early childhood growth.
- Calcium: Although your calcium needs do not increase during pregnancy, calcium is still important for your own health and for your baby’s bones and teeth.
In addition to following a healthy eating plan, take a prenatal vitamin to help ensure you are meeting your daily requirements for vitamins and minerals.
Sample Meal Plan
Here's an example for a 32-year-old in her second trimester, 5'4", 130 pounds pre-pregnancy, and getting less than 30 minutes of daily activity. Your numbers may look different, but the food group ideas still apply.
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Grains: 7 ounces a day
- An ounce = one slice of bread, one small tortilla, 1 cup cereal, or 1/2 cup cooked rice or pasta. Aim for at least half from whole grains (like whole wheat bread or brown rice) for more fiber and nutrients.
Fruits: 2 cups a day
- One cup = 1 cup fresh, frozen, or cooked fruit; 1 cup 100% juice; or 1/2 cup dried fruit. Go for variety and choose fresh when you can to avoid added sugars. Bonus: The fiber helps with hemorrhoids and constipation - both common in pregnancy.
Vegetables: 3 cups a day
- Fresh is great for taste, but frozen and canned can be just as nutritious. Mix up the colors for a variety of nutrients - broccoli is full of folate and B vitamins, while sweet potatoes pack vitamin A and fiber.
Protein: 6 ounces a day
- Good sources of protein include lean meat, poultry, seafood, eggs, beans, lentils, nuts, and seeds. Make sure meat is well cooked, and limit fish to 12 ounces a week to avoid too much mercury.
Dairy: 3 cups a day
- Includes milk, yogurt, and cheese (dairy or fortified plant-based) - just make sure it's pasteurized. Dairy is a strong source of protein and calcium for bone health.
"When you're planning meals, aim for options lower in added sugar, saturated fat, and sodium," Hinga says. "Check labels to help you limit added sugars to less than 55 grams a day, saturated fat to less than 24 grams a day, and sodium to less than 2,300 milligrams a day."
Here's what a day could look like for our sample mom:
- Breakfast
- 1/2 cup fruit
- Two eggs scrambled with mushrooms and bell pepper
- One slice whole wheat toast with butter
- Coffee or tea with 1 cup low-fat milk
- Snack
- One large apple
- Lunch
- Medium baked potato topped with chili and cheddar cheese
- Spinach salad with dried cranberries and light dressing
- Rye crispbread crackers
- 1 cup low-fat milk
- Snack
- Baby carrots
- Light popcorn
- Dinner
- Tomato and avocado slices
- Grilled salmon
- Brown rice or quinoa
- Cooked green beans
- Multigrain roll
- One orange
- Snack
- 1 cup low-fat milk
- Small cookie
7-Day Pregnancy Meal Plan Examples
This 7-day pregnancy meal plan, curated by Accredited Dieticians, will help you meet your nutritional requirements during this wonderful time of life. This meal plan provides 10 eggs per week and provides at least 2 serves of fruit and 2.5 serves of dairy per day. Your needs may be higher or lower, therefore, for tailored advice please speak to an Accredited Practising Dietitian. It is important to follow the food safety recommendations during pregnancy to avoid the risk of food-borne illnesses. Eat leftovers within 24 hours of cooking.
Day One
- Breakfast: Porridge with berries: Made with 1 cup of cooked porridge + 1 serve of fruit (e.g. 2 cups berries or 1 medium banana).
- Lunch: Tinned tuna or salmon wrap: Small tin tuna or salmon + salad vegetables + avocado + low GI wrap.
- Dinner: Lamb Stir-fry: Made with trim lamb + vegetables + brown rice + canola oil (for stir-frying).
- Dessert/Supper: Chocolate Drizzled Banana: Made with half a banana and 2 teaspoons melted dark chocolate + 1 tub of yoghurt.
- Snacks: Wholegrain crackers with 1 slice cheddar cheese + 1 serve of fruit (e.g. a medium apple or orange or pear).
Day Two
- Breakfast: Muesli and Linseeds with Yoghurt: + 1 serve fruit (eg. 6 dried apricot halves or 2 tbsp sultanas).
- Lunch: Homemade Toasted Chicken, Cheese & Avocado Sandwich: Made with multigrain bread (toasted) + chicken (ensure chicken is fresh) + cheese + avocado + margarine + a side salad served with an olive oil based dressing.
- Dinner: Fried rice with sliced egg omelette (1 serve)
- Dessert/Supper: Homemade smoothie: Made with milk + fruit + yogurt + chia seeds (e.g. banana or berries or mango).
- Snacks: 1 serve of fruit (eg. 3/4 cup grapes or 5 prunes) + 1 cup veggie sticks.
Day Three
- Breakfast: Baked Beans on Multigrain Toast: + one glass of milk. + 1 serve of fruit (eg. 4 small plums or 2 cups diced watermelon).
- Lunch: Leftover Fried Rice with Sliced Egg Omelette from night before.
- Dinner: Grilled Salmon and Vegetables: served with sweet potato mash + steamed green vegetables (e.g, broccoli and green beans).
- Dessert/Supper: Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season and hard cheese.
- Snacks: 1 tub yoghurt + handful of mixed nuts.
Day Four
- Breakfast: Wholegrain Flaky Cereal: + milk + 1 serve of fruit (eg. 1 cup homemade fruit salad or 6 dried apricot halves).
- Lunch: Wild Rice, Dukkah Egg and Pomegranate (1 serve).
- Dinner: Roast Vegetable, Chicken & Quinoa Salad: Made with chicken + vegetables roasted in olive oil + quinoa + mixed seeds.
- Dessert/Supper: Fruit Pop: Made with frozen fruits (eg. bananas or mangos) blended with Greek yoghurt and frozen.
- Snacks: 1 serve of fruit (eg. 1 medium apple or orange) + 1 tub yoghurt.
Day Five
- Breakfast: Multigrain Bread with Peanut Butter: + 1 serve of fruit (eg. 4 small plums or 1 small mango). + 1 glass of milk.
- Lunch: Grilled Chicken & Salad Wrap: made with grilled lean chicken + salad vegetables (carrot, tomato, cucumber) + avocado + shredded cheese + multigrain wrap.
- Dinner: Healthy Lentil and Feta Frittata
- Dessert/Supper: Fruit Salad & Yoghurt: 1 cup fresh fruit salad with 200g vanilla yoghurt.
- Snacks: Wholegrain crackers with 1 slice cheddar cheese + sliced tomato + 1 hard boiled egg
Day Six
- Breakfast: Muesli and Mixed Seeds with Yoghurt: + 1 serve fruit (eg. 6 dried apricot halves or 2 tbsp sultanas).
- Lunch: Leftover Lentil & Feta Fritatta from night before served with salad.
- Dinner: Chicken Thigh Fillets Baked in a Tomato & Vegetable Sauce: Served with rice and a side salad, including olive oil based dressing.
- Dessert/Supper: Banana Souffle (1 serve): + 1 glass of milk.
- Snacks: 1 serve of fruit (eg. 1 medium pear or orange) + mixed nuts.
Day Seven
- Breakfast: Boiled Eggs with Avocado on Sourdough Bread.
- Lunch: Baked Fish: Served with vegetables and baked potato wedges + 1 serve of fruit (e.g. 2 cups diced watermelon)
- Dinner: Easy Dinner: 1-2 slices multigrain toast with 1 cup baked beans + avocado.
- Dessert/Supper: Homemade Smoothie: Made with milk + fruit +chia seeds (eg. a banana or berries or a mango).
- Snacks: 1 tub of yoghurt + handful of mixed nuts.
Tips for Healthy Eating on a Budget
It’s important to eat a balanced diet that includes a good variety of food to support the health of you and your baby. This can be harder if you are on a budget or if you have limited cooking equipment or space. Preparing meals at home can be time-consuming, but home-cooking doesn’t need to be anything complicated and it is often healthier than buying prepared food. This is because you know and can control what goes into your meals. It is often cheaper than buying ready meals or takeaways too.
- To start, write a weekly meal plan.
- Before you go shopping, look at the ingredients you already have in your fridge, cupboard and freezer and use them as a starting point for planning what food you need to buy.
- Before you go food shopping with your list, have a snack or, better still, a proper meal.
- You could also try buying supermarket own brands to replace some of your favorites.
- Cook once and eat twice. Make extra portions of your evening meal so you can have the leftovers the next day. You can also freeze leftovers for days when you don’t feel like cooking or have low energy.
- Some frozen fruit and vegetables come pre-chopped and are often just as good for you as fresh. They can be cheaper too, especially if you tend to throw away vegetables when they go bad in the fridge.
- You might be able to save money by buying fresh fruit and vegetables loose rather than pre-packed. That way you can only buy what you need.
- If you’re a meat eater, have you ever tried meat-free Mondays? You don’t have to become a vegetarian, but it doesn’t harm to go meat-free for a few meals a week. You could try bulking out your dishes with vegetables and pulses (such as beans and lentils) which are full of nutrients and very cheap. Beans are a great replacement for minced meat in chilli and chickpeas and lentils go really well in a curry. This means you can use less meat and make meals go further.
- Cheap ready-made meals and pre-prepared food might seem like good value for money, but they are often of low quality. 1 portion of a meal might seem good value at 2 or 3 pounds, but you might be able to make 4 much tastier and healthier portions for a few pounds more using better ingredients.
- Choose wholegrain when you can.
- Add different vegetables.
- Now add some protein.
First Steps Nutrition Trust created a range of daily meal plans on a budget. This was costed at £4 a day or £28 a week in 2021. It’s also based on being able to store food in a fridge or freezer and cook at home for more than 1 person. Take a look at their guide to eating well for a healthy pregnancy for all the different meal plans. You may be eligible for a scheme called Healthy Start if you live in England, Wales or Northern Ireland and claim certain benefits, have a low income or are under 18. You’ll get a card like a debit card to buy healthy food and essential pregnancy supplements.