Pregnancy Meal Plan: A Week of Healthy and Delicious Recipes

Our pregnancy meal plan will help you get through the week! For five days, we've compiled single-serving recipes for breakfast, lunch, dinner, two snacks (one calcium rich), and a treat. We've also calculated the calories for you; on average, you'll get 2,200 calories—about 400 calories more than a non-pregnant woman eats (exactly what you need during your second and third trimesters).

Note that if your doctor says you are underweight, you'll likely need about 2,400 calories a day: Add an after-dinner snack from the list or double the size of one snack during the day. On the other hand, if you started your pregnancy overweight, you might need about 2,000 calories a day: Only choose one snack each day. Always talk to your doctor to determine the right amount of calories for your pregnancy meal plan.

Remembering to prepare these oats before bed may not be easy, but you'll love waking up to a pre-made breakfast. Pour 1 cup of nonfat milk over 2/3 cup rolled oats and stir in 1/4 tsp cinnamon. Cover with plastic wrap and let sit in the fridge overnight. In the morning, add 2 tablespoons chopped walnuts and a small apple (chopped).

Nutrients
Calories: 448.3
Protein: 19.6 g
Carbohydrate: 65.3 g
Dietary Fiber: 9.148 g
Total Sugars: 24.2 g
Total Fat: 13.8 g
Saturated Fat: 1.84 g
Cholesterol: 4.94 mg
Total Omega-3 FA: 1.43 g
Calcium: 560.1 mg
Iron: 3.147 mg
Sodium: 132.1 mg
Vitamin D: 0 mcg
Folate: 47.7 mcg
Folic Acid: 0 mcg

Craving some Mexican food? This pregnancy recipe will satisfy your early-morning munchies! Scramble one egg and one egg white in 2 tsp olive oil. Add 1 cup baby spinach and sauté until just wilted. Put egg-spinach mixture on a 10-inch whole wheat tortilla, along with 1/4 cup reduced fat shredded Mexican blend cheese and 1/4 cup salsa. Roll up and enjoy.

Nutrients
Calories: 453.4
Protein: 26.2 g
Carbohydrate: 44 g
Dietary Fiber: 6.86 g
Total Sugars: .941 g
Total Fat: 21.2 g
Saturated Fat: 5.989 g
Cholesterol: 231.5 mg
Total Omega-3 FA: .164 g
Calcium: 353.8 mg
Iron: 4.448 mg
Sodium: 856.6 mg
Vitamin D: .438 mcg
Folate: 123.6 mcg
Folic Acid: 16.8 mcg

An English muffin turns this traditional lunch-time sandwich into a fun breakfast option. Separate the two sides of a whole wheat English muffin. Place 1/2 of a large pear, sliced, on one half and top with a 1-ounce slice of cheddar cheese. Put both halves under the broiler for 2-3 minutes, or until the top browns and the cheese is melted. Sandwich the two halves together. Serve with the remaining half of the pear spread with 2 tsp almond butter.

Nutrients
Calories: 447.5
Protein: 15.1 g
Carbohydrate: 64.5 g
Dietary Fiber: 12.6 g
Total Sugars: 23.2 g
Total Fat: 17.5 g
Saturated Fat: 6.914 g
Cholesterol: 29.8 mg
Total Omega-3 FA: .149 g
Calcium: 314.7 mg
Iron: 2.688 mg
Sodium: 397.9 mg
Vitamin D: .085 mcg
Folate: 88.7 mcg
Folic Acid: 0 mcg

This pregnancy meal is so tasty, it practically doubles as dessert. Stir 1/3 cup canned pumpkin puree (not pumpkin pie filling), 1/4 tsp pumpkin pie spice, and 2 tsp of maple syrup into 1 cup of nonfat plain yogurt. Put half of the pumpkin-yogurt mixture into a mug or glass, top with 2 tbsp granola, 1 tbsp raisins, and 2 tsp chopped cashews. Pour on remaining yogurt mixture and top with another 2 tbsp granola, 1 tbsp raisins, and 2 tsp chopped cashews.

Nutrients
Calories: 455.4
Protein: 20.7 g
Carbohydrate: 68 g
Dietary Fiber: 6.357 g
Total Sugars: 21.9 g
Total Fat: 13.7 g
Saturated Fat: 2.825 g
Cholesterol: 4.41 mg
Total Omega-3 FA: .027 g
Calcium: 552.2 mg
Iron: 3.727 mg
Sodium: 199.5 mg
Vitamin D: 0 mcg
Folate: 71.2 mcg
Folic Acid: 0 mcg

This pita has veggies, eggs, hummus, and tons of flavor! Fill a 6-inch whole wheat pita with 1/4 cup hummus, one sliced hard-boiled egg plus one hard-boiled egg white, 1/3 cup chopped tomato, 1/2 cup baby spinach, a sprinkle of paprika, and 1 tbsp toasted pine nuts. Serve with a cup of grapes.

Nutrition
Calories: 553.8
Protein: 22.4 g
Carbohydrate: 81.1 g
Dietary Fiber: 9.963 g
Total Sugars: 28.3 g
Total Fat: 18.5 g
Saturated Fat: 3.116 g
Cholesterol: 212 mg
Total Omega-3 FA: .172 g
Calcium: 104.6 mg
Iron: 5.154 mg
Sodium: 620.7 mg
Vitamin D: 0 mcg
Folate: 125.4 mcg
Folic Acid: 0 mcg

While some seafood is off-limits during pregnancy, you can indulge in your cravings with this safe and tasty crab salad sandwich. Mix a 6 oz can of crab meat (drained) with 2 tbsp light mayonnaise, 1/4 cup shredded carrot, 1/4 cup diced celery, and 1 tbsp chopped red onion. Spread mixture onto a slice of whole wheat bread and top with second slice of bread. Serve with 1/2 cup rinsed and drained canned white beans tossed with 1 tbsp chopped red onion, 1 tsp olive oil, and 1 tbsp balsamic vinegar.

Nutrition
Calories: 564.4
Protein: 33.2 g
Carbohydrate: 69.6 g
Dietary Fiber: 11.9 g
Total Sugars: 9.441 g
Total Fat: 20.8 g
Saturated Fat: 2.286 g
Cholesterol: 110.5 mg
Total Omega-3 FA: 1.186 g
Calcium: 183.2 mg
Iron: 6.462 mg
Sodium: 1103 mg
Vitamin D: 0 mcg
Folate: 87.6 mcg
Folic Acid: 0 mcg

Hold the margarita (only for a few more months!) and enjoy this fun, Mexican-inspired healthy pregnancy meal. Top 2 cups chopped romaine lettuce with 1 cup canned black beans (rinsed and drained), half of a medium baked (or microwaved) sweet potato (cubed, with skin), 1/3 cup diced tomato, and 1/4 cup frozen and thawed corn kernels. Drizzle with lime vinaigrette: 1 tbsp lime juice, 1 tbsp olive oil, 1/4 tsp chopped garlic, and salt and pepper to taste. Sprinkle with 1/4 cup reduced fat shredded Mexican blend cheese.

Nutrition
Calories: 542.7
Protein: 27.4 g
Carbohydrate: 66.9 g
Dietary Fiber: 20.7 g
Total Sugars: 7.892 g
Total Fat: 21.4 g
Saturated Fat: 5.26 g
Cholesterol: 20 mg
Total Omega-3 FA: .401 g
Calcium: 360 mg
Iron: 5.411 mg
Sodium: 394.3 mg
Vitamin D: 0 mcg
Folate: 415.8 mcg
Folic Acid: 0 mcg

Skip the fast food restaurant and make this burger at home to save time, money, and calories. Cook a veggie burger according to instructions. Using a grill pan sprayed with cooking spray, grill a thick slice of yellow onion and a Portobello mushroom cap. Place veggie burger onto half of a whole wheat hamburger bun spread with 2 tsp prepared pesto. Top with a slice of Swiss cheese, Portobello mushroom, onion, and the second half of the bun. Serve with two carrots, cut into sticks and dipped into 2 tbsp hummus.

Nutrition
Calories: 549.1
Protein: 33.2 g
Carbohydrate: 55.4 g
Dietary Fiber: 11.8 g
Total Sugars: 13.3 g
Total Fat: 22.2 g
Saturated Fat: 7.257 g
Cholesterol: 30.1 mg
Total Omega-3 FA: .356 g
Calcium: 413.5 mg
Iron: 3.905 mg
Sodium: 867.8 mg
Vitamin D: .312 mcg
Folate: 125.3 mcg
Folic Acid: 0 mcg

Choosing a healthy pregnancy lunch when you're out can be daunting, but Panera Bread's "You Pick 2" menu makes it easy to eat right. Order half a Napa Almond Chicken sandwich, half a Strawberry Poppyseed & Chicken salad, and eat half an apple side.

Calories: 550
Total Fat: 20 g
Saturated Fat: 3 g
Cholesterol: 60 mg
Sodium: 780 mg
Carbohydrate: 72.5 g
Fiber: 7 g
Protein: 29 g

Stuffed acorn squash has tons of nutrients that all pregnant women need, but it's especially great for expecting vegetarian mamas. Cut one medium acorn squash in half horizontally; remove seeds. Place on a baking sheet sprayed with cooking spray, cut side down. Bake at 375 degrees for 45 minutes or until tender. While squash is cooking, sauté 1/2 cup chopped onion, 1/2 cup chopped mushroom, 1/3 cup white beans, and one clove chopped garlic in 2 tsp olive oil until soft, about 3-5 minutes. Add 1 cup cooked wild or brown rice and 1 tbsp chopped pistachios to mixture and continue to stir until heated through, about 1 minute more. Set aside. Remove squash from the oven, stuff each half with the rice and bean mixture, then top each half with 2 tbsp parmesan cheese. Place in oven again and cook an additional 10 minutes.

Nutrition
Calories: 641.7
Protein: 23.6 g
Carbohydrate: 110.2 g
Dietary Fiber: 16.2 g
Total Sugars: 6.101 g
Total Fat: 16.5 g
Saturated Fat: 3.59 g
Cholesterol: 6.8 mg
Total Omega-3 FA: .438 g
Calcium: 362.5 mg
Iron: 7.457 mg
Sodium: 763.8 mg
Vitamin C: 55.4 mg
Folate: 198.2 mcg
Folic Acid: 0 mcg
Food Folate: 198.2 mcg

Pregnant women need at least 60 grams of protein each day, which shouldn't be a problem since this parmesan chicken is packed with more than 50 grams! To make this pregnancy recipe, preheat oven to 475 degrees F. Bread 5 oz of chicken tenders by dipping in an egg wash made with two egg whites lightly beaten with a fork, then in 2 tbsp bread crumbs (preferably whole wheat) mixed with 1 tbsp parmesan cheese, 1/2 tsp oregano, 1/4 tsp dry mustard, and 1/4 tsp garlic powder. Bake chicken tenders on a wire rack or baking sheet sprayed with cooking spray for 15 minutes or until chicken is cooked to 165 degrees internally. Serve with 4.5 oz baked Alexia sweet potato fries (about 18 fries) and 1 cup steamed broccoli drizzled with 1 tsp olive oil and a squeeze of lemon juice.

Nutrition
Calories: 649.2
Protein: 50.9 g
Carbohydrate: 69.6 g
Dietary Fiber: 10.7 g
Total Sugars: 19.7 g
Total Fat: 22.8 g
Saturated Fat: 4.002 g
Cholesterol: 92.5 mg
Total Omega-3 FA: .222 g
Calcium: 231.4 mg
Iron: 3.678 mg
Sodium: 1171 mg
Vitamin C: 68.1 mg
Folate: 86.5 mcg
Folic Acid: 11.1 mcg
Food Folate: 75.4 mcg

Throw some of these kebobs on the grill for a healthier alternative to standard BBQ fare. Cut 4 oz of pork tenderloin or boneless top loin roast into 1.5 inch pieces. In a plastic baggie, add the juice of half a lime, a half clove of chopped garlic, 1/4 cup juice from pineapple canned in its own juices, and 1 tsp olive oil. Let marinate for about 30 minutes. Cut half of a medium red bell pepper and one-fourth of a medium onion into 1-inch pieces. Thread pork, pepper, onion and 1/2 cup canned pineapple chunks onto two skewers. Grill on a medium high flame until pork is cooked to an internal temperature of 145 degrees. Serve over 1.5 cups cooked bulgur wheat tossed with 2 tsp olive oil, 1/8 tsp salt, and pepper to taste.

Nutrition
Calories: 640.6
Protein: 35.6 g
Carbohydrate: 86.8 g
Dietary Fiber: 15.2 g
Total Sugars: 28.6 g
Total Fat: 19.2 g
Saturated Fat: 3.429 g
Cholesterol: 71.4 mg
Total Omega-3 FA: .187 g
Calcium: 75.1 mg
Iron: 4.212 mg
Sodium: 366.8 mg
Vitamin C: 103.2 mg
Folate: 101.5 mcg
Folic Acid: 0 mcg
Food Folate: 101.5 mcg

You've probably heard that pregnant women need more iron, but did you know that pizza is a great place to find it? Heat an Amy's Organic Single Serve Pesto Pizza according to instructions. Serve with a salad made with 1 cup mixed greens, half of a sliced cucumber, 1 cup halved grape tomatoes, 1/2 cup canned chickpeas (rinsed and drained), 2 tsp olive oil, 2 tsp red wine vinegar, and garlic powder to taste.

Nutrition
Calories: 640.4
Protein: 21.1 g
Carbohydrate: 85.1 g
Dietary Fiber: 13.6 g
Total Sugars: 9.939 g
Total Fat: 24.1 g
Saturated Fat: 5.74 g
Cholesterol: 15 mg
Total Omega-3 FA: .087 g
Calcium: 316 mg
Iron: 8.733 mg
Sodium: 1059 mg
Vitamin C: 31.9 mg
Folate: 92.3 mcg
Folic Acid: 0 mcg
Food Folate: 92.3 mcg

By using reduced-fat cheese and nonfat yogurt, we turned a traditional junk food into a calcium-rich dinner for pregnancy. Layer 1 oz corn chips with 1/3 cup kidney beans, 2 tbsp chopped olives, and 1/4 cup shredded reduced-fat cheese. Bake in oven or toaster oven for about 10 minutes or until all ingredients are hot and cheese is melted. Top with 1/2 cup shredded lettuce, 1/4 cup chopped tomatoes, 1/3 cup salsa, and 1/2 cup nonfat Greek yogurt.

Nutrition
Calories: 656.8
Protein: 36.9 g
Carbohydrate: 70.4 g
Dietary Fiber: 11.9 g
Total Sugars: 9.806 g
Total Fat: 29 g
Saturated Fat: 7.082 g
Cholesterol: 30 mg
Total Omega-3 FA: .44 g
Calcium: 712.1 mg
Iron: 4.461 mg
Sodium: 1517 mg
Vitamin C: 9.557 mg
Folate: 140.6 mcg
Folic Acid: 0 mcg
Food Folate: 140.6 mcg

Soft cheeses may be out of your diet while pregnant, but pasteurized and harder cheeses are a great way to get the extra calcium you need. Spread five Triscuit Original Whole Grain Wheat Crackers with two Laughing Cow light cheese wedges and top with 1 tbsp dried cranberries.

Nutrition
Calories: 202.2
Protein: 7.205 g
Carbohydrate: 24.8 g
Dietary Fiber: 3.017 g
Total Sugars: 4.561 g
Total Fat: 8.394 g
Saturated Fat: .855 g
Cholesterol: 20 mg
Total Omega-3 FA: .096 g
Calcium: 133.2 mg
Iron: .806 mg
Sodium: 685 mg
Vitamin C: .014 mg
Folate: 7 mcg
Folic Acid: 0 mcg
Food Folate: 7 mcg

If you weren't a yogurt fan before pregnancy, now is an ideal time to convert. A nonfat yogurt will provide lots of protein and calcium, but not a lot of sugar—a perfect combination for a pregnancy meal plan. Grab a 6 oz container of Chobani non-fat peach yogurt and mix with 2 tsp flaxseeds and 1 tbsp granola.

Nutrition
Calories: 198.7
Protein: 15.7 g
Carbohydrate: 25.2 g
Dietary Fiber: 2.002 g
Total Sugars: 19.1 g
Total Fat: 3.854 g
Saturated Fat: .503 g
Cholesterol: 0 mg
Total Omega-3 FA: 1.065 g
Calcium: 216.2 mg
Iron: .543 mg
Sodium: 67.1 mg
Vitamin C: 1.298 mg
Folate: 9.679 mcg
Folic Acid: 0 mcg
Food Folate: 4.06 mcg

Store-made smoothies can be loaded with sugar and often lack nutritional value. Replace the traditionally high-in-sugar frozen yogurt—a smoothie staple—with unsweetened soy milk. Blend 3/4 cup frozen blueberries, 2 tsp almond butter, 1 tsp honey, and 3/4 cup unsweetened soy milk.

Nutrition
Calories: 202.5
Protein: 6.878 g
Carbohydrate: 25.6 g
Dietary Fiber: 5.758 g
Total Sugars: 6.495 g
Total Fat: 9.478 g
Saturated Fat: 1.004 g
Cholesterol: 0 mg
Total Omega-3 FA: .045 g
Calcium: 271.2 mg
Iron: 1.835 mg
Sodium: 68.4 mg
Vitamin C: 1.895 mg
Folate: 25.3 mcg
Folic Acid: 0 mcg
Food Folate: 25.3 mcg

Nutritional bars can be kept in your bag or in the car for a perfect on-the-go pregnancy snack. There are lots of bars on the market, but Luna Bars are made specifically for women with natural ingredients.

Nutrients
Calories: 190
Protein: 8 g
Carbohydrate: 28 g
Fiber: 3 g
Total Fat: 6 g
Saturated Fat: 2.5 g
Calcium: 78 mg
Sodium: 115 mg

The next time you want to munch on something salty in front of the TV, pick popcorn instead of potato chips. You'll satisfy your craving for some salt without the fat found in greasy chips. Toss 1/2 bag of 94 percent fat-free microwave popcorn with 2 tbsp parmesan cheese and black pepper to taste. It's the perfect addition to a pregnancy meal plan!

Nutrition
Calories: 208.4
Protein: 8.357 g
Carbohydrate: 30.5 g
Dietary Fiber: 6.026 g
Total Sugars: .091 g
Total Fat: 5.114 g
Saturated Fat: 1.731 g
Cholesterol: 8.8 mg
Total Omega-3 FA: .019 g
Calcium: 111.3 mg
Iron: 1.199 mg
Sodium: 527.9 mg
Vitamin C: .021 mg
Folate: 1.01 mcg
Folic Acid: 0 mcg
Food Folate: 1.01 mcg

If you'e not a big meat eater, it's important to find other ways to get your protein. Peanut butter is full of it, but it's also high in fat, so make sure to measure out a portion instead of eating it from the jar. Evenly distribute 1 tbsp peanut butter on top of seven Kashi snack crackers, then top each with another cracker to make seven sandwiches.

Nutrition
Calories: 206.1
Protein: 7.748 g
Carbohydrate: 20.9 g
Dietary Fiber: 3.76 g
Total Sugars: 5.208 g
Total Fat: 11.3 g
Saturated Fat: 1.647 g
Cholesterol: 0 mg
Total Omega-3 FA: .012 g
Calcium: 44.2 mg
Iron: 1.307 mg
Sodium: 152.1 mg
Vitamin C: 0 mg
Folate: 11.8 mcg
Folic Acid: 0 mcg
Food Folate: 11.8 mcg

Heart-healthy unsaturated fats, like those found in nuts, help your baby's brain develop while keeping you full. Mix 2 tbsp cashew pieces with 1/2 cup whole grain cereal like Nature's Path Heritage Flakes and four dried apricot halves, chopped.

Nutrition
Calories: 212
Protein: 5.763 g
Carbohydrate: 30.4 g
Dietary Fiber: 4.869 g
Total Sugars: 11 g
Total Fat: 8.675 g
Saturated Fat: 1.571 g
Cholesterol: 0 mg
Total Omega-3 FA: .028 g
Calcium: 15.4 mg
Iron: 2.36 mg
Sodium: 90.8 mg
Vitamin C: .14 mg
Folate: 13.2 mcg
Folic Acid: 0 mcg
Food Folate: 13.2 mcg

Getting ready for Baby takes a lot of time and energy, which means you might not always have the time—or desire—to cook. For a microwavable but still healthy snack, try Amy's Light and Lean Pasta & Veggies dish.

Nutrition
Calories: 210
Protein: 10 g
Carbohydrate: 33 g
Fiber: 3 g
Fat: 5 g
Saturated fat: 1.5 g
Calcium: 150 mg
Sodium: 470 mg

Preparing for Baby means a lot of multitasking, which can quickly get overwhelming. The next time you need a break, have a snack that you can't eat in the car, such as soup. For a few minutes, you'll be forced to sit down and just relax. Try 1 cup ready-to-eat minestrone soup with 1/2 whole wheat English muffin and 1/2 tsp whipped butter.

Nutrition
Calories: 200.7
Protein: 7.689 g
Carbohydrate: 33.7 g
Dietary Fiber: 3.416 g
Total Sugars: 2.67 g
Total Fat: 4.44 g
Saturated Fat: 1.277 g
Cholesterol: 3.283 mg
Total Omega-3 FA: .892 g
Calcium: 126.4 mg
Iron: 2.498 mg
Sodium: 625.9 mg
Vitamin C: .723 mg
Folate: 76.5 mcg
Folic Acid: 4.82 mcg
Food Folate: 71.6 mcg

Take a break from building the crib and prepping the nursery with a square of dark chocolate. And because this treat is packed with natural antioxidants, you don't even have to feel guilty about it.

Nutrition (1 oz)
Calories: 168
Protein: 2 g
Carbohydrate: 13 g
Fiber: 3 g
Fat: 12 g
Saturated fat: 7 g
Sodium: 6 mg

Every pregnancy meal plan should include a creamy frozen treat. We like Yasso's Sea Salt Caramel Frozen Greek Yogurt Pops.

Nutrition 
Calories: 100
Protein: 5 g
Carbohydrate: 18 g
Fiber: 0 g
Fat: 0.5 g
Saturated fat: 0 g
Sugars: 16 g
Sodium: 105 mg

Save the microwave popcorn for movie night and grab a 1 oz bag of Smartfood popcorn when you're in a rush. Bonus: This white cheddar flavored popcorn is tasty, so you won't even consider wasting extra calories on salt or butter.

Nutrition
Calories: 160
Protein: 4 g
Carbohydrate: 13 g
Dietary Fiber: 2 g
Total Sugars: 2 g
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 5 mg
Total Omega-3 FA: 0 g
Calcium: 60 mg
Iron: .5 mg
Sodium: 240 mg
Vitamin C: 0 mg
Folate: 0 mcg
Folic Acid: 0 mcg
Food Folate: 0 mcg

Craving a chocolate chip cookie? Instead of whipping up a whole batch, which makes it tough to stop eating, break out the refrigerated dough and bake one or two cookies at a time. We like Nestlé Toll House's Original Chocolate Chip Cookies for a pregnancy meal plan!

Nutrition (one cookie)
Calories: 90
Protein: 1 g
Carbohydrate: 11 g
Fiber: 0 g
Fat: 4 g
Saturated fat: 2 g
Sugars: 7 g
Sodium: 85 mg