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Meal Plan for Pregnancy Diet

Updated on October 25, 2012

Meal Plan for Pregnancy Diet

A pregnant woman needs to pay even more attention to her diet, because what she puts in her body gets shared directly with the growing fetus. A pregnancy diet doesn't have to be all that different from normal, healthy eating habits, and should focus on eating several small snacks throughout the day in between meals. There are a couple of reasons for this. Smaller meals and snacks don't tend to trigger heartburn the way that larger meals do, and lots of moms suffer from heartburn throughout their pregnancy. The other reason is that one meal may not carry you quite as well to the next meal as it used to before you were pregnant, so it's nice to have some healthy snacks (nuts, fruit) on hand to keep your blood sugar levels even throughout the day.

Some key elements to the pregnancy diet are making sure mom and baby get enough folate, protein, calcium, beta carotene, omega 3 fatty acids, and vitamins. The following five day meal plan is designed to give mom and baby lots of what they need to be strong and healthy, and very little of what they don't. This plan is just for the three main meals, but it's important to remember to eat some small snacks in between.

5 Day Meal Plan

Day 1

  • Breakfast (rich in folate, protein and calcium): spinach, mushroom and cheddar cheese omelet
  • Lunch (rich in folate, Vitamin A, omega 3 fatty acid, beta carotene, protein, calcium): tuna avocado bowl (tuna, avocado, red bell peppers, cheese, black olives)
  • Dinner (rich in protein, beta carotenee): meatloaf and sweet potato casserole

Day 2

  • Breakfast (rich in fiber, Vitamin A, folate, Vitamin C): steel cut oats with brown sugar, apples and peaches
  • Lunch (rich in protein, folate): mixed greens (spinach, argula, kale) salad with grilled chicken
  • Dinner (rich in fiber, Omega 3 fatty acid, protein): brown rice and tuna steak

Day 3

  • Breakfast (rich in protein, fiber, potassium): peanut butter banana toast
  • Lunch (rich in protein, calcium): grilled chicken quesadilla
  • Dinner (rich in protein, folate, calcium): steak salad (mixed greens, green or red onion, broccoli florets, cheese)

Day 4

  • Breakfast (rich in Vitamin A, Vitamin C, fiber, potassium): tropical fruit smoothie (mango, banana, grapes…whatever tastes good!)
  • Lunch (rich in Vitamin A, protein, folate): guacamole deviled eggs (mix avocado with the egg yolk) and spinach salad
  • Dinner (rich in protein, calcium, folate): verde chicken enchiladas (with homemade sauce so that all the benefits of the fresh veggies are there)

Day 5

  • Breakfast (rich in protein, calcium, Vitamin A, Vitamin C): Greek yogurt with nuts and fruit
  • Lunch (rich in protein, Omega 3 fatty acids, calcium, Vitamin A): smoked salmon and tomato provolone baguette
  • Dinner (rich in calcium, protein, fiber, folate): cheesy broccoli brown rice and grilled chicken

No matter how meals are mixed and matched, it's important to maintain a balanced diet while pregnant. If it would make mom beam with pride at the healthy choices that her child is making years from now, then it's probably got a place in the pregnancy diet! The above meal plan isn't intended to limit the foods that are eaten, but just to take some of the guesswork out of eating during this very important time.


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    • fawadnaseer profile imageAUTHOR

      Fawad Naseer 

      5 years ago from Toronto

      hmmm thanks for commenting. I will include that as well :)

    • weavesandbraids profile image


      5 years ago from Africa

      This is a usefull pregnancy diet guide, however you did not include any snack ideas.

      Pregnant women are often nauseous and find it difficult to keep regular feeding times, hence the need for lots of preparation time friendly and healthy snacks.


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