Proper nutrition during pregnancy is critical both for your health and for the health of your baby. Some nutrients, like iron, calcium, vitamin D and folic acid, are particularly important during pregnancy, especially after reaching the fifth month. An optimal meal plan should include vitamins, minerals, lean proteins, whole grains and plenty of fluids. Always follow your doctor's advice regarding proper nutrition during your pregnancy.
Sunday Meal Plan
For breakfast, eat whole grain toast with one to two eggs, one piece of fruit and a glass of orange juice. As a midmorning snack, eat a piece of fruit or vegetable with yogurt for improved regularity.
For lunch, eat a whole grain sandwich with chicken or turkey, spinach, tomato and cheese. Opt for spinach to add more iron to the diet and avoid fish such as tuna, which is potentially high in mercury. Drink a glass of milk for calcium. For a midafternoon snack, eat whole grain crackers topped with cheese.
For dinner, fix whole grain pasta with lean red meat meatballs or chicken, a side salad that includes spinach and dark leafy greens, and a glass of water or milk.
For an evening snack, try unsalted nuts.
Monday Meal Plan
For breakfast, fill a whole grain pita with an omelet. Omelets should contain vegetables such as spinach, tomatoes, onions or mushrooms, and cheese. Drink a glass of orange juice. For a midmorning snack, have a piece of fruit or a vegetable.
For lunch, eat a spinach salad with a range of yellow, red, green and orange vegetables, a little cheese and a lean meat. Add a piece of whole grain bread on the side and a glass of milk or water as preferred. For an afternoon snack, try whole grain crackers, yogurt, cheese or a vegetable.
For dinner, eat brown rice with poultry and a side of steamed vegetables. Add a glass of milk or water.
For an evening snack, eat whole grain crackers with cheese.
Tuesday Meal Plan
For breakfast, eat whole grain pancakes topped with fruit. Accompany with a glass of milk, and as a morning snack, try a piece of fruit and yogurt.
For lunch, eat whole grain pasta with a side salad topped with olive oil and vinegar, and for an afternoon snack, try nuts or peanut butter.
For dinner, eat baked chicken, steamed broccoli and carrots, and brown rice or whole grain pasta. For the evening snack, eat whole grain crackers with cheese.
Wednesday Meal Plan
For breakfast, eat eggs and whole grain toast or a whole grain bagel. Drink orange juice or milk on the side. For the morning snack, eat a piece of vitamin- C-rich fruit like oranges or grapefruit.
For lunch, eat a whole grain sandwich with lean meat, spinach, cheese and other vegetables as preferred. Drink a glass of milk on the side. For the afternoon snack, try nuts or peanut butter.
For dinner, eat whole grain pasta with lean meat, a side salad and a glass of milk, and for the evening snack, try cheese and crackers.
Thursday Meal Plan
For breakfast, eat whole grain pancakes topped with fruit and two eggs. Drink a glass of milk, and for the morning snack, try fruit and yogut.
For lunch, eat whole grain pasta or a sandwich with lean meat and vegetables, and for the afternoon snack, eat carrot sticks.
For dinner, eat brown rice with a side of steamed vegetables and topped with lean chicken or beef, and for the evening snack, try a spinach salad with olive oil and vinegar.
Friday Meal Plan
For breakfast, eat a whole grain bagel topped with an omelet. Accompany with a glass of milk. For the morning snack, eat fruit with yogurt.
At lunch, eat a spinach salad topped with vegetables such as peppers, carrots, broccoli and cucumber. Add a boiled egg or baked chicken for protein. Use olive oil and vinegar as dressing. For your afternoon snack, try cheese and whole wheat crackers.
For dinner, eat a whole grain pasta with a side salad. Try nuts for an evening snack.
Saturday Meal Plan
Whole grain pancakes with a fruit topping and a side of eggs and a glass of milk for breakfast. For a morning snack, try yogurt.
For lunch, eat a whole grain sandwich with lean meat and vegetables. For a afternoon snack, try nuts or fruit.
For dinner, try brown rice, a lean meat and a side of steamed vegetables.
