Skip to Content

Weekly Pregnancy Meal Plan

Posted on  - Last updated:

It’s easy to forget your dietary inhibitions and succumb to cravings when pregnant. And as such, the chances of clogging your system with unhealthy meals are high. In some cases, the problem may be that you don’t have enough weight or aren’t sure what foods are best for you and the unborn baby. These are reasons why having a weekly pregnancy meal plan is essential.

 

This meal plan offers you a flexible schedule with attractive menus that solve all the problems you’d expect as you eat for two. And it’s adaptable for various dietary needs and can be run for the entirety of the pregnancy.

Features

In this meal plan, you’ll find a list of healthy foods scheduled into three-day menus for one week. And between the meals are snacks to keep you filled and refreshed while you wait. Each menu is packed with nutrients and energy, so both mother and fetus have enough to live by. And they comprise whole foods, ensuring you satisfy your cravings without stuffing your body with junk or dangerous material.

The meal plan includes whole grains, meat, fish, pulses and legumes, fruits, and lots of vegetables. You’ll also find healthy pre-packaged foods, though some recipes can be prepared in your kitchen. The snacks are made of whole foods, such as fruit shakes, nuts, seeds, and a combination of leftovers from previous menus. And while the average pregnancy plan is recommended at 2000 calories, you can boost or reduce it to suit your dietary needs.

While this weekly pregnancy meal plan permits many food types, it also depends on their health. The non-restrictive nature of the diet plan is because a pregnant person needs a load of materials to maintain their body situation. As such, the meal plan doesn’t specifically insist on staying keto, vegan, or gluten-free. But, it can be adjusted to suit such needs, provided you do it at a professional nutritionist’s advice.

Benefits of this Diet

Because the foods featured in this meal plan are whole, they make the schedule one of the healthiest pregnant women. The large helpings of vegetables and fruits ensure the baby gets enough vitamins and minerals every trimester. The carb levels of this meal plan are also supervised so that you can stay energized throughout the pregnancy. And with the collection of healthy proteins, you’re assured of proper muscle development and bone growth for your baby.

Of course, promoting weight loss with this meal plan isn’t mandatory, as this isn’t the main criterion during pregnancy. But it does help regulate proper weight, as the portions can be adequately planned to suit your preference. The meal plan is also ideal for underweight women as it helps them gain lean muscle quickly without adding unnecessary calories to their system. And for overweight persons, the meal plan’s adjustable portion and prohibition from unhealthy foods help them cut down excess pounds before the due date arrives.

The foods featured in this meal plan are excellent options for paleo diets. And you can also adjust the menus to fit a vegan option if you prefer. The moderate amount of carbs can also be reevaluated to make it keto, especially when dealing with obese pregnant people. And if you’re gluten-sensitive, replace such food with substitutes that satisfy your needs.

Meal Plan

Weekly Pregnancy Meal Plan

Download Here: Weekly Pregnancy Meal Plan

Day 1

Breakfast

Lunch

 

Snack

  • Energy balls

Dinner

Day 2

Breakfast

  • Two eggs
  • Whole wheat toast

Lunch

Snack

  • Slice of cheese

 

Dinner

Day 3

Breakfast

  • Steel-cut oats with walnuts and berries

Lunch

  • Avocado toast with sliced cheese and fruit

Snack

 

Dinner

  • Stir-fry (veggie, chicken, shrimp, or tofu) with rice

Day 4

Breakfast

Lunch

  • Salad with sliced tofu or chicken

Snack

Dinner

 

Day 5

Breakfast

Lunch

Snack

 

Dinner

Day 6

Breakfast

Lunch

  • Tex Mex chicken quinoa

 

Snack

Dinner

  • Fish and vegetable side

Day 7

Breakfast

  • Fruit protein smoothie

Lunch

  • Kale and Brussels sprouts salad

Snack

 

Dinner

Extra Tips

  • If you’re repeating specific menus, consider making a large batch and storing them in servable portions next time.
  • Make adjustments for allergies and gluten sensitivity by finding substitutes for such foods in the meal plan.
  • You can combine this weekly pregnancy meal plan with recommended exercises, but consult your gynecologist before proceeding.
  • Endeavor to consume at least eight glasses of water daily.
  • Remember that pregnant women are advised not to exceed more than 12 ounces of fish weekly.
  • You can munch on more snacks in between meals, but ensure they’re healthy. Good options include smoothies, edamame, cheeses, nuts, and energy balls. You can also consider cups of berries, Greek yogurt, cereal bowls, fruit salads, and anything from a breakfast menu.
  • Treats are allowed in the weekly pregnancy meal plan, so long as they’re periodic. Options to reward yourself include sherbert, healthy cookies, rhubarb crumbles, and banana bread slices. You can also have moderate amounts of chocolate, a scoop of ice cream, or Italian lemon ice.
  • Drink a minimum of eight glasses of water daily during and after this diet. This number is the approved benchmark for staying hydrated during pregnancy.
  • You must consult your dietician and personal doctor before indulging in any meal plan, especially when you’re pregnant.

Shopping List

Conclusion

It does feel difficult maintaining a healthy diet while pregnant, as your body craves everything it sees and smells. But this path is the best way to go if you want your baby and yourself to grow into tip-top shape. And with this weekly meal plan, you can prepare moderate portions of healthy foods and beverages to keep your body refreshed and eat right.