This Is Your 7-Day Pregnancy Meal Plan (2024)

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When you’re expecting, confusing situations can quickly become the norm. Why would a stranger think it’s appropriate to touch your belly? How about loved ones who feel the need to share their birth horror stories? You can’t always avoid those baffling moments, but coming up with your pregnancy meal plan should never be one of them.

The American College of Obstetricians and Gynecologists recommends eating a diet full of fresh fruits and vegetables, whole grains, lean proteins, low-fat dairy and healthy fats.

During your pregnancy, you and your baby will need higher amounts of vitamins and nutrients, so be sure to start a prenatal vitamin like this one from Best Nest Wellness($30) and incorporate healthy foods. Look for foods rich in folate, iron, calcium, vitamin D and omega-3 fatty acids. Your iron needs double during pregnancy, so load up on iron-rich foods like leafy greens, beans and beef. Eat plenty of healthy fats from nuts, avocados and certain fish to boost your energy and nourish your baby’s growing organs, too.

2/20

Quinoa Breakfast Bowl

Healthy, tasty and easy to make, this loaded quinoa breakfast bowl will have you fueled up to face the day.

3/20

Sesame Chicken Slaw Salad

I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here’s a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia

4/20

Day 1 Dinner: Sweet Potato Lentil Stew

You'll want to make enough for secondhelpingsof this aromatic and zesty Sweet Potato Lentil Soup that will satisfy your comfort food craving while delivering a mega dose of healthy veggies.

5/20

Southwest Breakfast Wraps

I always thought eating healthy wouldn't be as enjoyable as eating whatever I wanted. This recipe proved me wrong; healthy ingredients taste wonderful and are just as mouthwatering without the extra calories. —Nicole Hackley, Culbertson, Montana

6/20

Shrimp Avocado Salad

Shrimp avocado salad mixes tender shellfish with fresh vegetables for a cool, protein-filled lunch or easy light dinner.

7/20

Tasty Turkey and Mushrooms

Fresh mushrooms star in this tender turkey entree that comes together in 15 minutes. Served with a side of brown rice, it makes a light but satisfying dinner. —Nancy Zimmerman, Cape May Court House, New Jersey

8/20

Whole Wheat Pancakes

To fix a large batch of tender pancakes for my five children, I rely on this quick and wholesome recipe. It calls for whole wheat flour and buttermilk, which make the pancakes filling but also light. Serve them with hot chocolate for a breakfast that's sure to delight little ones. —Line Walter, Wayne, Pennsylvania

9/20

Almond Chicken Salad

My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas

10/20

Quinoa Unstuffed Peppers

This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York

11/20

Classic Avocado Toast

This is such an easy way to add avocados to your diet. Use healthy multigrain bread and top with sliced radishes and cracked pepper or lime zest, or chipotle peppers and cilantro. —Taste of Home Test Kitchen

12/20

Turkey Dumpling Stew

My mom made this stew when I was young, and it was always a hit. Since it's not time-consuming to make I can fix it on a weekend for our children, who love the tender dumplings. —Becky Mohr, Appleton, Wisconsin

13/20

Tropical Chicken Cauliflower Rice Bowls

This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania

14/20

Peanut Butter Banana Oatmeal

The classic flavors of peanut butter and bananas come together in this yummy oatmeal. It’s a healthy recipe that fits in my diet and satisfies my husband’s taste buds at the same time. We enjoy it often. —Debbie Perdue, Westland, Michigan

15/20

Healthier-than-Egg Rolls

Frying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll—without the mess. If you prefer a traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas

16/20

Mediterranean Bulgur Bowl

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts

17/20

Simple Grilled Steak Fajitas

After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri

18/20

Breakfast Sweet Potatoes

Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

19/20

Day 7 Lunch: Peanutty Asian Lettuce Wraps

This recipe packs so much flavor into a beautiful, healthy presentation. I love to serve it as an hors d'oeuvre or as the main dish when I have folks over. It's always a hit! I usually serve it with a little extra hoisin on the side. —Mandy Rivers, Lexington, South Carolina

20/20

My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee

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Originally Published: August 02, 2019