For Mom & Baby

Pregnancy Meal Plan

By Our Nutrition Team | Aug 10, 2026

Folate, iron, DHA, and calcium-rich meals for every trimester. Satisfying recipes that nourish both mom and baby with a ready-made grocery list.

Sample 7-Day Pregnancy Menu

Nutrient-dense, nausea-friendly meals with key pregnancy nutrients in every bite.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Spinach & Egg Toast Lunch: Salmon & Quinoa Bowl Dinner: Chicken & Lentil Stew	Breakfast: Berry Yogurt Parfait Lunch: Turkey & Avocado Wrap Dinner: Beef & Sweet Potato	Breakfast: Oatmeal with Walnuts Lunch: Lentil Soup & Bread Dinner: Baked Chicken & Vegetables	Breakfast: Whole Grain Pancakes Lunch: Chicken & Black Bean Bowl Dinner: Sardine Pasta	Breakfast: Egg & Cheese Muffin Lunch: Shrimp & Avocado Salad Dinner: Turkey Chili	Breakfast: Cottage Cheese & Fruit Lunch: Tuna Melt Dinner: Lamb & Root Vegetable Stew	Breakfast: Banana Nut Smoothie Lunch: Egg & Veggie Fried Rice Dinner: Baked Trout & Asparagus
Daily Totals	Calories: 1,780 Protein: 110g Carbs: 162g Fat: 68g	Calories: 1,720 Protein: 98g Carbs: 176g Fat: 66g	Calories: 1,640 Protein: 82g Carbs: 186g Fat: 58g	Calories: 1,760 Protein: 102g Carbs: 204g Fat: 54g	Calories: 1,700 Protein: 106g Carbs: 140g Fat: 74g	Calories: 1,700 Protein: 104g Carbs: 162g Fat: 64g	Calories: 1,680 Protein: 84g Carbs: 186g Fat: 64g

Day 1

1,780 calories · 110g protein · 162g carbs · 68g fat

Breakfast (480 calories)

Spinach & Egg Toast

2 scrambled eggs on whole grain toast with sautéed spinach. Glass of fortified orange juice.

Lunch (620 calories)

Salmon & Quinoa Bowl

Baked salmon (4oz) with quinoa, roasted broccoli, and lemon-tahini dressing.

Dinner (680 calories)

Chicken & Lentil Stew

Slow-cooked chicken thighs with lentils, carrots, and celery. Side of crusty bread.

Day 2

1,720 calories · 98g protein · 176g carbs · 66g fat

Breakfast (440 calories)

Berry Yogurt Parfait

Greek yogurt with mixed berries, granola, ground flaxseed, and honey.

Lunch (580 calories)

Turkey & Avocado Wrap

Whole wheat tortilla with sliced turkey, avocado, spinach, and hummus. Side of apple slices.

Dinner (700 calories)

Beef & Sweet Potato

Lean ground beef stir-fry with sweet potato cubes, kale, and garlic. Served over brown rice.

Day 3

1,640 calories · 82g protein · 186g carbs · 58g fat

Breakfast (460 calories)

Oatmeal with Walnuts

Steel-cut oats with banana, walnuts, chia seeds, and a splash of milk.

Lunch (540 calories)

Lentil Soup & Bread

Hearty red lentil soup with carrots and cumin. Whole grain bread with butter.

Dinner (640 calories)

Baked Chicken & Vegetables

Herb-roasted chicken breast with roasted sweet potato, Brussels sprouts, and olive oil.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,760 calories · 102g protein · 204g carbs · 54g fat

Breakfast (480 calories)

Whole Grain Pancakes

Whole wheat pancakes with mashed banana, topped with Greek yogurt and a handful of blueberries.

Lunch (620 calories)

Chicken & Black Bean Bowl

Grilled chicken breast with black beans, brown rice, diced tomatoes, corn, and a squeeze of lime.

Dinner (660 calories)

Sardine Pasta

Whole wheat pasta with sardines, cherry tomatoes, garlic, spinach, and olive oil. Grated parmesan on top.

Day 5

1,700 calories · 106g protein · 140g carbs · 74g fat

Breakfast (460 calories)

Egg & Cheese Muffin

Whole grain English muffin with scrambled egg, cheddar cheese, and sautéed kale. Glass of fortified milk.

Lunch (560 calories)

Shrimp & Avocado Salad

Cooked shrimp with avocado, mixed greens, cherry tomatoes, edamame, and citrus dressing.

Dinner (680 calories)

Turkey Chili

Ground turkey chili with kidney beans, bell peppers, tomatoes, and cumin. Served with a small cornbread muffin.

Day 6

1,700 calories · 104g protein · 162g carbs · 64g fat

Breakfast (420 calories)

Cottage Cheese & Fruit

Full-fat cottage cheese with sliced peaches, ground flaxseed, and a drizzle of honey.

Lunch (580 calories)

Tuna Melt

Light tuna salad on whole grain bread with melted Swiss cheese, spinach, and tomato. Side of grapes.

Dinner (700 calories)

Lamb & Root Vegetable Stew

Slow-cooked lean lamb with carrots, parsnips, potatoes, and thyme in a rich broth.

Day 7

1,680 calories · 84g protein · 186g carbs · 64g fat

Breakfast (480 calories)

Banana Nut Smoothie

Banana, almond butter, oats, fortified milk, and a handful of spinach blended until smooth.

Lunch (560 calories)

Egg & Veggie Fried Rice

Brown rice stir-fried with scrambled eggs, peas, carrots, edamame, and a splash of low-sodium soy sauce.

Dinner (640 calories)

Baked Trout & Asparagus

Lemon-herb baked trout with roasted asparagus and a side of mashed sweet potato.

Free Tools for This Plan

Macro Calculator TDEE Calculator Calorie Deficit Calculator

Browse Recipes

High Protein Recipes Quick Meals Meal Prep Recipes

Pregnancy Diet FAQ

How many extra calories do you need during pregnancy?

First trimester: no extra calories needed. Second trimester: about 340 extra calories per day. Third trimester: about 450 extra calories per day. Quality matters more than quantity — focus on nutrient-dense foods rather than eating for two.

What are the most important nutrients during pregnancy?

Folate (prevents neural tube defects), iron (supports blood volume increase), calcium (builds baby's bones), DHA omega-3 (brain and eye development), and choline (neural development). A prenatal vitamin supplements these but food sources are essential.

What foods should you avoid during pregnancy?

Avoid raw or undercooked meat, fish, and eggs; unpasteurized dairy and juice; high-mercury fish (shark, swordfish, king mackerel, tilefish); deli meats unless heated; raw sprouts; and limit caffeine to 200mg per day.

How much protein do pregnant women need?

Pregnant women need about 75-100g of protein daily, especially in the second and third trimesters. Good sources include lean meats, poultry, fish (low-mercury), eggs, beans, lentils, Greek yogurt, and tofu.

Can you meal prep during pregnancy?

Absolutely. Meal prepping is ideal during pregnancy — it ensures you always have nutritious food ready, prevents resorting to fast food, and helps manage nausea by having bland options on hand. Prep proteins, grains, and washed vegetables for easy assembly.