pregnancy meal plan

Pregnancy Meal Plan: 4 Recipes Ideal During Pregnancies

It is easy to feel really overwhelmed when you are pregnant over the most inconsequential things like pregnancy meal plans and nutrition advice. Naturally, worrying about your diet during this time is also a common affair. 

But eating healthy during your pregnancy doesn’t have to be challenging. In fact, these meals are relatively more manageable if you seek help online. 

We are not just talking about blogs, but you will be happy to know there are some tools to ensure that your baby is getting the nutrients that both you and your newborn need. To kickstart things, however, we are here with some pregnancy meal plans to make things easy for you during your pregnancy!

But Why Should You Opt For A Pregnancy Meal Plan?

As per the ACOG (American Academy of Obstetricians and Gynecology), you will need an additional 340 calories every day during your second trimester. Moreover, the amount of calories will increase a little more in your third trimester. 

Additionally, if you are pregnant with twins, then you will need an additional 600 calories. Similarly, in the case of triplets, you will need an extra 900 calories. 

Since everyone’s activity and body levels vary, the USDA (U.S. Department of Agriculture) recommends following a meal plan to customize your specific calorie requirements. Of course, consult with your doctor or health care provider to find out more about the right nutrients and calories for you. 

Having a solid pregnancy meal plan will help you to sail through your pregnancy. Moreover, the meals we have featured provide nearly 2200 calories every day. So, stay tuned for single-serving recipes for dinner, lunch, breakfast, and more. 

Pregnancy Meal Plan: 4 Recipes Ideal During Pregnancies

The Parents Mag presents a pregnancy meal plan, complete with the most convenient recipes for you. Scroll down to check these out!

1. Classic Cinnamon-Apple Overnight Oats

It might not be easy to remember that you have to prepare these oats before bed. But then when you wake up, and you realize there is a pre-made breakfast waiting for you, it will make you really happy! 


  • Pour a cup of non-fat milk over a cup of 2/3 rolled oats.
  • Now, put a teaspoon of cinnamon in the bowl. 
  • After that, you have to cover the bowl with a plastic wrap and put it inside the fridge for the night. 
  • Before serving in the morning, add a chopped apple and a few walnuts. 

Nutrients Facts:

Dietary Fiber9.148g
Total Sugars24.2g
Total Fat13.8g
Saturated Fat1.84g
Total Omega-3 FA1.43g
Vitamin D0mcg
Folic Acid0mcg

2. Egg Wrap:

If you are craving something Mexican, then this recipe is perfect for satisfying your early-morning hunger pangs. Here’s the recipe! 


  • Scramble an egg white and an egg in olive oil (2 teaspoons).
  • Add a cup of spinach. 
  • Now, sauté until the spinach wilts. 
  • Now, you have to put this mixture of eggs and spinach on a tortilla (definitely whole wheat).
  • Add 1/4 cup of Mexican blend cheese to the mixture – ensure the cheese is reduced-fat shredded. 
  • Don’t forget to add some salsa to your tortilla mix, before rolling it up and enjoying.

Nutrients Facts:

Dietary Fiber6.86g
Total Sugars0.941g
Total Fat21.2g
Saturated Fat5.989g
Total Omega-3 FA0.164g
Vitamin D0.438mcg
Folic Acid16.8mcg

3. Colorful Crab Salad Sandwich:

While seafood is absolutely off-limits for pregnant women, you can always give in to your cravings with this tasty and safe crab salad sandwich. 


  • Blend a can containing six ounces of crab meat with chopped red onion (1 tablespoon), diced celery (1/4 cup), shredded carrot (1/4 cup), and light mayonnaise (2 tablespoons). 
  • Ensure that you drain the crab meat before you start mixing it with the salad ingredients. 
  • Now, you just have to spread this mixture on a piece of bread (of course, whole wheat) and put another slice on top. 
  • Serve the sandwich with half a cup of drained and rinsed canned white beans well-tossed with balsamic vinegar (1 tablespoon), olive oil (1 teaspoon), and chopped red onions (1 tablespoon). 

Nutrients Facts:

Dietary Fiber11.9g
Total Sugars9.441g
Total Fat20.8g
Saturated Fat2.286g
Total Omega-3 FA1.186g
Vitamin D0mcg
Folic Acid0mcg

4. Pizza And Salad:

You have obviously heard about a pizza and salad combo. So now that you are pregnant, you also know that you need iron in your body. Guess what? Pizza and salad are exactly what you need – they taste good, and moreover, they’re rich in iron!


  • Heat up a pesto pizza as per the packet instructions. 
  • Serve the pizza with your homemade salad.
  • To make the salad, you will need to put drained and rinsed canned chickpeas (1/2 cup), halved grape tomatoes (1 cup), sliced cucumber (half of 1), and mixed greens (1 cup) together.
  • Lastly, add some garlic powder for taste, red wine vinegar (2 teaspoons), and olive oil (2 teaspoons) to the salad. 

Nutrients Facts:

Dietary Fiber13.6g
Total Sugars9.939g
Total Fat24.1g
Saturated Fat5.74g
Total Omega-3 FA0.087g
Vitamin D31.9mg
Folic Acid0mcg

Bon Appétit!

Of course, if you have some doubts and want a proper pregnancy meal plan from a healthcare provider, then you should definitely do that. 

But, just in case you are craving food that’s healthy but tastes delicious, then our recipes are a win-win. However, always consult with your doctor before changing your diet in any way during pregnancy! Now, if your doctor is on board, then you have to try these out and let us know – for now, Bon Appétit!


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Barsha Bhattacharya


Barsha Bhattacharya is a senior content writing executive. As a marketing enthusiast and professional for the past 4 years, writing is new to Barsha. And she is loving every bit of it. Her niches are marketing, lifestyle, wellness, travel and entertainment. Apart from writing, Barsha loves to travel, binge-watch, research conspiracy theories, Instagram and overthink.

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