7 Day Pregnancy Meal Plan

7 Day Pregnancy Meal Plan – Overview

Being pregnant is a wonderful feeling, as it is the first step towards becoming a mother. However, if you want your baby to be healthy, it is essential to start taking care of your diet, eating healthy will keep you in good health.

During pregnancy, the requirement for some nutrients is higher than for non-pregnant women.

You or someone in your family has to remain attentive so that you don’t miss out on key nutrients, such as omega-3 fatty acids, iron, calcium, folate, and iodine.

Taking extra care is essential as you eat for yourself and your growing baby, so ensure you eat enough nutrients.

Here is a 7-day pregnancy meal plan that you can follow to have a healthy pregnancy covering all the nutritional requirements.

Pregnancy meal plan

You must consult your physician before following this diet.

Day 1

Breakfast

For Breakfast, you can eat porridge made with rolled oats, milk, and mixed seeds. Add one serving of fruit, such as a medium banana or 2 cups of berries.

Lunch

For Lunch, you can go for a small tin tuna or salmon along with a salad consisting of vegetables. And an avocado after the meal is sufficient.

Dinner

The dinner should be heavy so that you can go for lamb stir-fry. For stir-frying, you can use canola oil. Include some vegetables and brown rice in your meal.

If you crave dessert, you can go for a chocolate-drizzled banana. It is easy to prepare, requiring a banana, two teaspoons of melted dark chocolate, and one tub of yogurt. Include a medium size apple, pear, or orange between your meals.

Day 2

Breakfast

In Breakfast, you can eat muesli and linseeds with yogurt. Don’t forget to 1 serving of fruit, which could be any fruit.

Lunch

The Lunch should be heavy so that you can include homemade toasted chicken, cheese, and an avocado sandwich. You can eat a side salad consisting of vegetables with it.

Dinner

After having a heavy lunch, the dinner should be lighter. You can go for fried rice with a sliced egg omelet. After Dinner, you can drink homemade smoothies made with milk, yogurt, fruits, and chia seeds.

Between your meals, you can eat fruits like grapes and green salad.

Day 3

Breakfast

Breakfast is your first interaction with food for the day. So you can go for wholegrain flaky cereals. Don’t forget to eat fruit after Breakfast.

Lunch

After having cereals in your breakfast, you can have wild rice, dukkah egg, and pomegranate in your Lunch.

To prepare it:

Boil water in a pan, add rice and cook for 40-45 minutes.

Take another pan and add water and eggs to it.

Bring it to a boil, drain the water, and add cold water to cool the eggs.

Crack shells and peel the eggs.

Place a dukkah on a plate and roll the eggs in the dukkah. Take a large bowl, mix everything, including rice and dukkah eggs, and garnish them with mint and coriander. Serve as you want.

Dinner

For dinner, you can have roasted vegetables and chicken. Use olive oil for roasting. Even you can have quinoa in your Dinner if you feel hungry.

For dessert, you can have fruit pop made with frozen fruits blended with yogurt.

Day 4

Breakfast

In Breakfast, you can have baked beans and multigrain toast. In addition to it, add one glass of milk to your diet. Like always, don’t forget to have fruits in your Breakfast.

Lunch

For Lunch, you can again go for fried rice and egg omelet, which is nutritious and is liked by most women.

Dinner

For dinner, you can have grilled salmon and vegetables. You can eat it with sweet potato mash and steamed green vegetables like broccoli.

After your Dinner, you can have yogurt with some mixed nuts.

Day 5

Breakfast

The Breakfast should be nutritious, so you can have muesli and mixed seeds with yogurt. You can also have one serving of fruits, such as six dried apricot halves.

Lunch

For lunch, you can have almond chicken salad, which is easy to prepare. For its preparation, you need 4 cups of cubed cooked chicken, 1 cup seedless green grapes (halved), 3 hard-boiled eggs, 1 cup chopped celery, and 3/4 cup of chopped onions.

These are the main ingredients, and other ingredients are salt, 1/4 sour cream, and 1/2 cup silvered almonds.

Mix chicken, grapes, celery, onions, and eggs in a bowl and mix other ingredients in another bowl. Stir both until they smooth. Pour the second mixture into the chicken mixture and toss gently. Stir in almonds and serve as you want.

Dinner

For dinner, you can have chicken thigh fillets baked in tomato and vegetable sauce. You can serve it with rice and a side salad. Add 1 serving of fruits between your meals.

Day 6

Breakfast

In Breakfast, you can have boiled eggs and avocado. If you feel hungry, you can have some fruit after Breakfast.

Lunch

Baked fish is perfect for Lunch; you can have it with vegetables and baked potato wedges.

Dinner

After having baked fish in your Lunch, the Dinner should be light, so you can go for a multigrain toast or something light and nutritious.

You can have a homemade smoothie after your dinner made with milk and fruits.

Day 7

Breakfast

In Breakfast, you can eat multigrain bread with peanut butter. After eating bread, you should eat 2 cups of diced watermelon.

Lunch

After having a nutritious breakfast, you can have grilled chicken and salad wrap consisting of carrot, tomato, and cucumber in your Lunch.

Dinner

Grilled chicken in lunch will take time to digest, so you can go for a light item for dinners, such as vegetable salad and yogurt. Even you can add a boiled egg to your dinner if you want to.

Conclusion:

Pregnant women need more nutrition than other women, and this post is written to help them. In this post, you will find a 7-day pregnancy meal plan. You can mix and match this plan according to your liking.