30+ Recipes for Your Pregnancy Meal Plan
Figuring out a healthy pregnancy meal plan can be challenging. But these nourishing, dietitian-approved pregnancy recipes are delicious and easy to prepare.
Why should you use a pregnancy meal plan? According to the American College of Obstetricians and Gynecologists (ACOG), you need an extra 340 calories a day in the second trimester and slightly more in the third. If you are carrying twins, you'll need an extra 600 calories. Triplets? You'll need 900 more.
Since everyone's body and activity levels differ, the U.S. Department of Agriculture (USDA) recommends using the MyPlate Plan to personalize your caloric needs. Always talk to a health care provider to determine the right calories and nutrients for you.
Having a pregnancy meal plan can help you get through the week. On average, the meals in this plan provide around 2,200 calories a day.
Read on for single-serving recipes for breakfast, lunch, dinner, two snacks (one calcium-rich), and a treat.
Related: 27 Pregnancy Power Foods
Breakfast 1: Classic Apple-Cinnamon Overnight Oats
Remembering to prepare these oats before bed may not be easy, but you'll love waking up to a pre-made breakfast.
Rolled oats are a whole grain, meaning they include the whole grain kernel. The USDA recommends making half of your grains whole grains. So, oatmeal is a great choice to help you meet that goal.
Pour 1 cup of nonfat milk over 2/3 cup of rolled oats and stir in 1/4 teaspoon of cinnamon. Cover with plastic wrap and let sit in the fridge overnight. In the morning, add 2 tablespoons of chopped walnuts and a small chopped apple.
Nutrition Facts
Calories: 448.3
Protein: 19.6g
Carbohydrate: 65.3g
Dietary Fiber: 9.148g
Total Sugars: 24.2g
Total Fat: 13.8g
Saturated Fat: 1.84g
Cholesterol: 4.94mg
Total Omega-3 FA: 1.43g
Calcium: 560.1mg
Iron: 3.147mg
Sodium: 132.1mg
Vitamin D: 0mcg
Folate: 47.7mcg
Folic Acid: 0mcg
Related: Oatmeal Breakfast Ideas When You're Eating for Two
Breakfast 2: Egg Wrap
Are you craving some Mexican food? This pregnancy recipe will satisfy your early-morning hunger!
Scramble one egg and one egg white in 2 teaspoons olive oil. Add 1 cup baby spinach and sauté until just wilted. Put the 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!
Nutrition Facts
Calories: 453.4
Protein: 26.2g
Carbohydrate: 44g
Dietary Fiber: 6.86g
Total Sugars: 0.941g
Total Fat: 21.2g
Saturated Fat: 5.989g
Cholesterol: 231.5mg
Total Omega-3 FA: 0.164g
Calcium: 353.8mg
Iron: 4.448mg
Sodium: 856.6mg
Vitamin D: 0.438mcg
Folate: 123.6mcg
Folic Acid: 16.8mcg
Breakfast 3: Pear and Cheese Breakfast Sandwich
An English muffin turns this traditional lunchtime 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, 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 teaspoons of almond butter.
Nutrition Facts
Calories: 447.5
Protein: 15.1g
Carbohydrate: 64.5g
Dietary Fiber: 12.6g
Total Sugars: 23.2g
Total Fat: 17.5g
Saturated Fat: 6.914g
Cholesterol: 29.8mg
Total Omega-3 FA: 0.149g
Calcium: 314.7mg
Iron: 2.688mg
Sodium: 397.9mg
Vitamin D: 0.085mcg
Folate: 88.7mcg
Folic Acid: 0mcg
Related: Food Aversions in Pregnancy: Why Your Favorite Foods Are Now Gross
Breakfast 4: Crunchy Pumpkin Spice Parfait
This pregnancy meal is so tasty that it practically doubles as a dessert. Stir 1/3 cup canned pumpkin puree (not pumpkin pie filling), 1/4 teaspoon pumpkin pie spice, and 2 teaspoons maple syrup into 1 cup of nonfat plain yogurt.
Put half of the pumpkin-yogurt mixture into a mug or glass and top with 2 tablespoons granola, 1 tablespoon raisins, and 2 teaspoons chopped cashews. Pour on the remaining yogurt mixture and top with another 2 tablespoons granola, 1 tablespoon raisins, and 2 teaspoons chopped cashews.
Nutrition Facts
Calories: 455.4
Protein: 20.7g
Carbohydrate: 68g
Dietary Fiber: 6.357g
Total Sugars: 21.9g
Total Fat: 13.7g
Saturated Fat: 2.825g
Cholesterol: 4.41mg
Total Omega-3 FA: 0.027g
Calcium: 552.2mg
Iron: 3.727mg
Sodium: 199.5mg
Vitamin D: 0mcg
Folate: 71.2mcg
Folic Acid: 0mcg
Breakfast 5: Bacon and Egg Frittata
Eggs are an excellent source of protein, vitamins, and minerals. Research has found that egg consumption during pregnancy may improve birth outcomes, child nutrition, and brain development. With this baked dish, you get two breakfast faves—bacon and eggs—in one portable package.
Preheat the oven to 350 F. In a medium bowl, whisk together eight eggs with 1/4 teaspoon salt and freshly ground pepper to taste; set aside. Cook and stir 1/4 pound chopped lower-sodium bacon in a 10-inch non-stick, oven-safe skillet over medium until crisp.
Pour the eggs over the remaining bacon in the skillet. Sprinkle evenly with 1 tablespoon finely chopped chives. Transfer the skillet to the oven and bake for 10–12 minutes or until set.
This recipe makes eight servings. Serve warm, cold, or at room temperature. Refrigerate for up to three days. Enjoy this pregnancy recipe with a medium (16-ounce) nonfat decaf latte and an orange.
Nutrition Facts
Calories: 184
Protein: 16g
Carbohydrate: 1g
Fiber: 0g
Fat: 11g
Saturated fat: 4g
Sugars: 0g
Calcium: 38mg
Sodium: 456mg
Related: Is It Safe to Drink Coffee While Pregnant?
More Healthy Breakfast Ideas for Pregnancy
Breakfast is the most important meal of the day—even in a pregnancy meal plan—so don't miss these three high-energy ways to kick off your morning!
Lunch 1: Egg-cellent Veggie and Hummus Pita
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 tablespoon toasted pine nuts. Serve with a cup of grapes.
Nutrition Facts
Calories: 553.8
Protein: 22.4g
Carbohydrate: 81.1g
Dietary Fiber: 9.963g
Total Sugars: 28.3g
Total Fat: 18.5g
Saturated Fat: 3.116g
Cholesterol: 212mg
Total Omega-3 FA: 0.172g
Calcium: 104.6mg
Iron: 5.154mg
Sodium: 620.7mg
Vitamin D: 0mcg
Folate: 125.4mcg
Folic Acid: 0mcg
Lunch 2: Colorful Crab Salad Sandwich
While some seafood is off-limits during pregnancy, the U.S. Food and Drug Administration (FDA) considers crab a best choice for pregnancy because it is lower in mercury. You can indulge in your cravings with this safe and tasty crab salad sandwich.
Mix a 6-ounce can of crab meat (drained) with 2 tablespoons light mayonnaise, 1/4 cup shredded carrot, 1/4 cup diced celery, and 1 tablespoon chopped red onion. Spread the mixture onto a slice of whole wheat bread and top with a second slice of bread.
Serve with 1/2 cup rinsed and drained canned white beans tossed with 1 tablespoon chopped red onion, 1 teaspoon olive oil, and 1 tablespoon balsamic vinegar.
Nutrition Facts
Calories: 564.4
Protein: 33.2g
Carbohydrate: 69.6g
Dietary Fiber: 11.9g
Total Sugars: 9.441g
Total Fat: 20.8g
Saturated Fat: 2.286g
Cholesterol: 110.5mg
Total Omega-3 FA: 1.186g
Calcium: 183.2mg
Iron: 6.462mg
Sodium: 1103mg
Vitamin D: 0mcg
Folate: 87.6mcg
Folic Acid: 0mcg
Lunch 3: Fiesta Salad
Hold the margarita 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 tablespoon lime juice, 1 tablespoon olive oil, 1/4 teaspoon chopped garlic, and salt and pepper to taste. Sprinkle with 1/4 cup of reduced-fat shredded Mexican blend cheese.
Nutrition Facts
Calories: 542.7
Protein: 27.4g
Carbohydrate: 66.9g
Dietary Fiber: 20.7g
Total Sugars: 7.892g
Total Fat: 21.4g
Saturated Fat: 5.26g
Cholesterol: 20mg
Total Omega-3 FA: 0.401g
Calcium: 360mg
Iron: 5.411mg
Sodium: 394.3mg
Vitamin D: 0mcg
Folate: 415.8mcg
Folic Acid: 0mcg
Lunch 4: Loaded Pesto Veggie Burger
Skip the fast food restaurant and make this burger at home to save time, money, and calories. Cook a frozen veggie burger according to the instructions. Using a grill pan sprayed with cooking spray, grill a thick slice of yellow onion and a Portobello mushroom cap.
Place the veggie burger onto half of a whole wheat hamburger bun spread with 2 teaspoons of 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 tablespoons of hummus.
Nutrition Facts
Calories: 549.1
Protein: 33.2g
Carbohydrate: 55.4g
Dietary Fiber: 11.8g
Total Sugars: 13.3g
Total Fat: 22.2g
Saturated Fat: 7.257g
Cholesterol: 30.1mg
Total Omega-3 FA: 0.356g
Calcium: 413.5mg
Iron: 3.905mg
Sodium: 867.8mg
Vitamin D: 0.312mcg
Folate: 125.3mcg
Folic Acid: 0mcg
Lunch 5: Panera Bread's "You Pick Two" Menu
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 well. Order half a Napa Almond Chicken sandwich, half a Strawberry Poppyseed & Chicken salad, and eat half an apple side.
Nutrition Facts
Calories: 550
Total Fat: 20g
Saturated Fat: 3g
Cholesterol: 60mg
Sodium: 780mg
Carbohydrate: 72.5g
Fiber: 7g
Protein: 29g
Dinner 1: Stuffed Acorn Squash
Stuffed acorn squash has tons of nutrients you need during pregnancy, but it's especially great for vegetarians. And don't worry; vegan and vegetarian diets can be safe during pregnancy. Researchers have found that omnivores, vegetarians, and vegans can all fulfill nutritional requirements as long as they eat a balanced diet with supplements and fortified food products.
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 F 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 of chopped garlic in 2 teaspoons olive oil until soft, about 3–5 minutes.
Add 1 cup of cooked wild or brown rice and 1 tablespoon of chopped pistachios to the 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 tablespoons of Parmesan cheese. Place in the oven again and cook for an additional 10 minutes.
Nutrition Facts
Calories: 641.7
Protein: 23.6g
Carbohydrate: 110.2g
Dietary Fiber: 16.2g
Total Sugars: 6.101g
Total Fat: 16.5g
Saturated Fat: 3.59g
Cholesterol: 6.8mg
Total Omega-3 FA: .438g
Calcium: 362.5mg
Iron: 7.457mg
Sodium: 763.8mg
Vitamin C: 55.4mg
Folate: 198.2mcg
Folic Acid: 0mcg
Dinner 2: Parmesan Chicken Tenders with Marinara Dipping Sauce
When you're pregnant, doctors recommend at least 60 grams of protein each day. That shouldn't be a problem with a meal like this—it's packed with more than 50 grams!
To make this pregnancy recipe, preheat the oven to 475 F. Bread 5 ounces of chicken tenders by dipping in an egg wash made with two egg whites lightly beaten with a fork. In 2 tablespoons bread crumbs (preferably whole wheat) mixed with 1 tablespoon parmesan cheese, 1/2 teaspoon oregano, 1/4 teaspoon dry mustard, and 1/4 teaspoon 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 F internally. Serve with 4.5 ounces of baked sweet potato fries (about 18 fries) and 1 cup of steamed broccoli drizzled with 1 teaspoon olive oil and a squeeze of lemon juice.
Nutrition Facts
Calories: 649.2
Protein: 50.9g
Carbohydrate: 69.6g
Dietary Fiber: 10.7g
Total Sugars: 19.7g
Total Fat: 22.8g
Saturated Fat: 4.002g
Cholesterol: 92.5mg
Total Omega-3 FA: 0.222g
Calcium: 231.4mg
Iron: 3.678mg
Sodium: 1171mg
Vitamin C: 68.1mg
Folate: 86.5mcg
Folic Acid: 11.1mcg
Dinner 3: Pork and Pineapple Kebobs
Throw some of these kebobs on the grill for a healthier alternative to standard BBQ fare.
First, cut 4 ounces 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 juices, and 1 teaspoon olive oil. Let marinate for about 30 minutes.
Next, cut half of the 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 F.
Serve over 1.5 cups of cooked bulgur wheat tossed with 2 teaspoons olive oil, 1/8 teaspoon salt, and pepper to taste.
Nutrition Facts
Calories: 640.6
Protein: 35.6g
Carbohydrate: 86.8g
Dietary Fiber: 15.2g
Total Sugars: 28.6g
Total Fat: 19.2g
Saturated Fat: 3.429g
Cholesterol: 71.4mg
Total Omega-3 FA: 0.187g
Calcium: 75.1mg
Iron: 4.212mg
Sodium: 366.8mg
Vitamin C: 103.2mg
Folate: 101.5mcg
Folic Acid: 0mcg
Dinner 4: Pizza and Salad
You've probably heard that you need more iron during pregnancy, but did you know pizza can be a great place to find it?
Heat an organic frozen pizza according to the 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 teaspoons olive oil, 2 teaspoons red wine vinegar, and garlic powder to taste.
Nutrition Facts
Calories: 640.4
Protein: 21.1g
Carbohydrate: 85.1g
Dietary Fiber: 13.6g
Total Sugars: 9.939g
Total Fat: 24.1g
Saturated Fat: 5.74g
Cholesterol: 15mg
Total Omega-3 FA: 0.087g
Calcium: 316mg
Iron: 8.733mg
Sodium: 1059mg
Vitamin C: 31.9mg
Folate: 92.3mcg
Folic Acid: 0mcg
Related: 4 Healthy Salads Packed With Prenatal Nutrients
Dinner 5: Healthier Nachos
Reduced-fat cheese and nonfat yogurt turn these nachos into a calcium-rich dinner for pregnancy.
Layer 1-ounce corn chips with 1/3 cup kidney beans, 2 tablespoons chopped olives, and 1/4 cup shredded reduced-fat cheese. Bake in the oven or toaster oven for about 10 minutes or until all ingredients are hot and the 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 Facts
Calories: 656.8
Protein: 36.9g
Carbohydrate: 70.4g
Dietary Fiber: 11.9g
Total Sugars: 9.806g
Total Fat: 29g
Saturated Fat: 7.082g
Cholesterol: 30mg
Total Omega-3 FA: 0.44g
Calcium: 712.1mg
Iron: 4.461mg
Sodium: 1517mg
Vitamin C: 9.557mg
Folate: 140.6mcg
Folic Acid: 0mcg
More Healthy Dinner Ideas for Pregnancy
Dinner time is sometimes the biggest culprit for pregnancy heartburn, especially if you eat closer to bedtime. However, making dinner your lighter meal could help. Here are four more healthy dinner ideas for pregnancy, all about 500 calories.
Calcium-Rich Snack 1: Crackers and Cheese
Soft cheeses may be off the menu while pregnant, but pasteurized and harder cheeses are a great way to get the extra calcium you need.
Spread five whole-grain crackers with two cheese wedges and top with 1 tablespoon of dried cranberries.
Nutrition Facts
Calories: 202.2
Protein: 7.205g
Carbohydrate: 24.8g
Dietary Fiber: 3.017g
Total Sugars: 4.561g
Total Fat: 8.394g
Saturated Fat: 0.855g
Cholesterol: 20mg
Total Omega-3 FA: 0.096g
Calcium: 133.2mg
Iron: 0.806mg
Sodium: 685mg
Vitamin C: 0.014mg
Folate: 7mcg
Folic Acid: 0mcg
Calcium-Rich Snack 2: Peachy Crunchy Yogurt
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 much sugar—a perfect combination for a pregnancy meal plan. Plus, yogurt provides probiotics, which are important for gut health. A 2021 study even found that probiotics during pregnancy reduced the severity of nausea and vomiting.
Grab a 6-ounce container of Greek nonfat peach yogurt and mix it with 2 teaspoons of flaxseeds and 1 tablespoon of granola.
Nutrition Facts
Calories: 198.7
Protein: 15.7g
Carbohydrate: 25.2g
Dietary Fiber: 2.002g
Total Sugars: 19.1g
Total Fat: 3.854g
Saturated Fat: 0.503g
Cholesterol: 0mg
Total Omega-3 FA: 1.065g
Calcium: 216.2mg
Iron: 0.543mg
Sodium: 67.1mg
Vitamin C: 1.298mg
Folate: 9.679mcg
Folic Acid: 0mcg
Calcium-Rich Snack 3: Blueberry Almond Smoothie
Store-made smoothies can be loaded with sugar and are often lacking in nutrients.
Replace the traditionally high-in-sugar frozen yogurt—a smoothie staple—with unsweetened soy milk. Blend 3/4 cup frozen blueberries, 2 teaspoons almond butter, 1 teaspoon honey, and 3/4 cup unsweetened soy milk.
Nutrition Facts
Calories: 202.5
Protein: 6.878g
Carbohydrate: 25.6g
Dietary Fiber: 5.758g
Total Sugars: 6.495g
Total Fat: 9.478g
Saturated Fat: 1.004g
Cholesterol: 0mg
Total Omega-3 FA: 0.045g
Calcium: 271.2mg
Iron: 1.835mg
Sodium: 68.4mg
Vitamin C: 1.895mg
Folate: 25.3mcg
Folic Acid: 0mcg
Calcium-Rich Snack 4: Smores Luna Bar
You can keep nutritional bars in your bag or the car for a perfect on-the-go pregnancy snack. Many bars are on the market, but Luna Bars are made with natural ingredients.
Nutrition Facts
Calories: 190
Protein: 8g
Carbohydrate: 28g
Fiber: 3g
Total Fat: 6g
Saturated Fat: 2.5g
Calcium: 78mg
Sodium: 115mg
Calcium-Rich Snack 5: Parmesan and Black Pepper Popcorn
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 salt without the unhealthy fats in greasy chips.
Toss 1/2 bag of 94% fat-free microwave popcorn with 2 tablespoons of parmesan cheese and black pepper to taste. It's the perfect addition to a pregnancy meal plan!
Nutrition Facts
Calories: 208.4
Protein: 8.357g
Carbohydrate: 30.5g
Dietary Fiber: 6.026g
Total Sugars: 0.091g
Total Fat: 5.114g
Saturated Fat: 1.731g
Cholesterol: 8.8mg
Total Omega-3 FA: 0.019g
Calcium: 111.3mg
Iron: 1.199mg
Sodium: 527.9mg
Vitamin C: 0.021mg
Folate: 1.01mcg
Folic Acid: 0mcg
More Healthy Snack Ideas for Pregnancy
Snack cravings kick into overdrive when you're pregnant. Here's how to snack mindfully during pregnancy.
Snack 1: Peanut Butter Crackers
If you're not a big meat eater, finding other ways to get your protein is important, and peanut butter is full of it.
Evenly distribute 1 tablespoon of peanut butter on top of seven whole grain crackers, then top each with another cracker to make seven sandwiches.
Nutrition Facts
Calories: 206.1
Protein: 7.748g
Carbohydrate: 20.9g
Dietary Fiber: 3.76g
Total Sugars: 5.208g
Total Fat: 11.3g
Saturated Fat: 1.647g
Cholesterol: 0mg
Total Omega-3 FA: 0.012g
Calcium: 44.2mg
Iron: 1.307mg
Sodium: 152.1mg
Vitamin C: 0mg
Folate: 11.8mcg
Folic Acid: 0mcg
Snack 2: Cashew Trail Mix
Heart-healthy unsaturated fats, like those found in nuts, help your baby's brain develop while keeping you full. Research has found that early pregnancy nut consumption is associated with long-term child neuropsychological development.
Mix 2 tablespoons of cashew pieces with 1/2 cup of whole grain cereal and four dried apricot halves, chopped.
Nutrition Facts
Calories: 212
Protein: 5.763g
Carbohydrate: 30.4g
Dietary Fiber: 4.869g
Total Sugars: 11g
Total Fat: 8.675g
Saturated Fat: 1.571g
Cholesterol: 0mg
Total Omega-3 FA: 0.028g
Calcium: 15.4mg
Iron: 2.36mg
Sodium: 90.8mg
Vitamin C: 0.14mg
Folate: 13.2mcg
Folic Acid: 0mcg
Related: The Best Foods for Baby Brain Development
Snack 3: Hummus
Many dips and dressings are loaded with unhealthy fats and not many nutrients. For a pregnancy meal plan, dip veggies or pretzels in homemade hummus instead.
In a food processor, puree one 15-ounce can of rinsed and drained chickpeas, 3 tablespoons lemon juice, 3 tablespoons sesame tahini, 3 tablespoons water, 1 tablespoon olive oil, one clove of finely minced garlic, and 1/2 teaspoon salt.
Serve 1/4 cup with 1 ounce of pretzels.
Nutrition Facts
Calories: 210
Protein: 6g
Carbohydrate: 32g
Fiber: 3g
Fat: 7g
Saturated fat: 1g
Sugars: 2g
Calcium: 24mg
Sodium: 597mg
Snack 4: Heat and Eat
Getting ready for a baby takes a lot of time and energy, which means you might not always have the time—or desire—to cook. So instead, try Amy's Light and Lean Pasta & Veggies dish for a microwavable but healthy snack.
Nutrition Facts
Calories: 210
Protein: 10g
Carbohydrate: 33g
Fiber: 3g
Fat: 5g
Saturated fat: 1.5g
Calcium: 150mg
Sodium: 470mg
Snack 5: Soup and Bread
The next time you need a break, have a snack that forces you to sit down and just relax. For example, try 1 cup of ready-to-eat minestrone soup with 1/2 whole wheat English muffin topped with 1/2 teaspoon whipped butter.
Nutrition Facts
Calories: 200.7
Protein: 7.689g
Carbohydrate: 33.7g
Dietary Fiber: 3.416g
Total Sugars: 2.67g
Total Fat: 4.44g
Saturated Fat: 1.277g
Cholesterol: 3.283mg
Total Omega-3 FA: 0.892g
Calcium: 126.4mg
Iron: 2.498mg
Sodium: 625.9mg
Vitamin C: 0.723mg
Folate: 76.5mcg
Folic Acid: 4.82mcg
Related: The Best Natural Ways to Fight Pregnancy Fatigue
Treat 1: Dark Chocolate
Treats can also be a part of a pregnancy meal plan. Take a break from prepping the nursery and reward your hard work with a square of dark chocolate (about 1 ounce).
Because this treat is packed with natural antioxidants, you can satisfy your sweet tooth and meet your nutritional needs all at once.
Nutrition Facts
Calories: 168
Protein: 2g
Carbohydrate: 13g
Fiber: 3g
Fat: 12g
Saturated fat: 7g
Sodium: 6mg
Related: Are Heavy Metals in Your Dark Chocolate Cause for Concern?
Treat 2: Frozen Yogurt Pops
Every pregnancy meal plan should include a creamy frozen treat. We like Yasso's Sea Salt Caramel Frozen Greek Yogurt Pops.
Nutrition Facts
Calories: 100
Protein: 5g
Carbohydrate: 18g
Fiber: 0g
Fat: 0.5g
Saturated fat: 0g
Sugars: 16g
Sodium: 105mg
Treat 3: Bagged Popcorn
Save the microwave popcorn for movie night and grab a 1-ounce bag of popcorn when you're in a rush.
Bonus: This white cheddar-flavored popcorn is tasty, so you won't need salt or butter.
Nutrition Facts
Calories: 160
Protein: 4g
Carbohydrate: 13g
Dietary Fiber: 2g
Total Sugars: 2g
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 5mg
Total Omega-3 FA: 0g
Calcium: 60mg
Iron: 0.5mg
Sodium: 240mg
Vitamin C: 0mg
Folate: 0mcg
Folic Acid: 0mcg
Treat 4: Creamy Strawberry Mousse
This five-ingredient dessert tastes decadent and is made with protein-rich Greek yogurt. The night before you want to serve it, place 1.5 cups of nonfat vanilla-flavored Greek yogurt in a strainer over a bowl in the refrigerator to drain.
The next day, place the strained yogurt in a large bowl. Add 1 tablespoon honey, 3 tablespoons orange juice, and 2 teaspoons vanilla. Stir well.
Puree 10 ounces of frozen strawberries in a blender until smooth. Fold the strawberries into the yogurt. Taste for sweetness, adding more honey if you'd like. Divide between four glasses or bowls. Keep extras in the fridge for two or three days.
Nutrition Facts
Calories: 132
Protein: 8g
Carbohydrate: 25g
Fiber: 2g
Fat: 0g
Saturated fat: 0g
Sugar: 20g
Calcium: 10mg
Sodium: 29mg
Treat 5: Fresh-Baked Chocolate Chip Cookie
Are you craving a chocolate chip cookie? To keep cookies fresh and portions small, break out the refrigerated dough and bake one or two cookies at a time instead of whipping up a whole batch.
We like Nestlé Toll House's Original Chocolate Chip Cookies for a pregnancy meal plan!
Nutrition Facts
Calories: 90
Protein: 1g
Carbohydrate: 11g
Fiber: 0g
Fat: 4g
Saturated fat: 2g
Sugars: 7g
Sodium: 85mg
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