Adapting to a whole new way of eating for a healthy pregnancy can be a challenge, but focusing on a healthy diet will give your baby the essentials for development and keep you energized. This guide offers simple tips and tasty recipes to help you maintain a healthy diet during pregnancy. Together, we'll explore what to prioritize in each trimester of pregnancy through nourishing meal plans, specially designed to meet the unique needs of you and your growing baby.

We know life can get hectic during pregnancy, and that’s where Hungryroot comes in! Our expert chefs have crafted a fantastic selection of delicious recipes and wholesome, healthy groceries to keep you energized and your baby happy. Say goodbye to the grocery store, and let Hungryroot handle everything for you. Ready to get started? Take our personalized quiz here and discover the perfect family recommendations just for you!

Pregnancy Meal Planning Trips & Tricks

Navigating changes to your lifestyle throughout pregnancy can be challenging. With the right meal-planning tips, you’ll be able to plan meals tailored to each stage of your pregnancy in no time.  Below, we'll delve into pregnancy diet tips and tricks for each trimester, so you can make informed choices about what to eat. For more specific guidance, we recommend consulting with a registered dietitian or your favorite healthcare provider.

First Trimester: Building a Strong Foundation

In the first trimester, your body begins laying the foundation for your baby's development, making it crucial to consume the right calories with essential nutrients. Medical experts from Stanford recommend prioritizing folic acid, a B vitamin that aids in preventing neural tube defects. Dark leafy greens, citrus fruits, fortified breakfast cereals, and lentils are great sources of folic acid that you can incorporate into your diet. Additionally, Washington University recommends getting enough iron, calcium, and vitamin D by consuming lean meats, low-fat dairy products, and fortified orange juice or breakfast cereal. 

During this trimester, you may also start to feel morning sickness, so prioritize more frequent, lighter meals if you're feeling nauseous. According to medical specialists from Ohio State University, you can also supplement with ginger and Vitamin B6, available over the counter, to help lessen the effects of nausea. While your caloric needs may not increase significantly during this trimester, it's important to eat balanced meals to support your baby's health and overall well-being.

Second Trimester: Boosting Nutrition and Calories

As you enter the second trimester, your baby's growth accelerates, and your nutritional needs increase accordingly. According to UC Davis, you should aim to consume an additional 340 calories per day, focusing on high-quality protein sources like lean meats, poultry, beans, and tofu. Continue to prioritize iron, calcium, and vitamin D, as well as omega-3 fatty acids, which contribute to your baby's brain and eye development. Foods rich in omega-3s include fatty fish like salmon, walnuts, and chia seeds. 

Preventing iron deficiency is important for pregnant women, especially those following a vegan diet, so make sure to stock up on iron-rich foods like leafy greens (ex: kale, romaine lettuce), legumes, or supplement with a daily prenatal vitamin as recommended by your healthcare provider. Remember to continue to stay hydrated and consume sufficient fiber to support digestion and prevent constipation, which is common during pregnancy.

Third Trimester: Fueling Optimal Nutrition

The third trimester brings even more rapid growth for your baby, and it's essential to meet the increased demand for nutrients. Your caloric intake should increase by an additional 450 calories per day compared to your pre-pregnancy needs. Continue focusing on high-quality protein, iron, calcium, and omega-3s.

Stay well-hydrated and maintain a balanced diet, rich in sources of Vitamin C, Vitamin D, iron, and folic acid. Vitamin D will support your baby’s bone development, skin, and vision, while Vitamin C will help your body absorb iron and keep your immune system going strong. Continue consuming fruits, leafy greens, whole grains, and lean proteins to provide the best possible support for your baby's development.

‍

Pregnancy Meal Planning: Healthy and Simple Recipes

Below are some tasty and wholesome meal ideas that will not only satisfy your cravings but also provide the essential nutrients required for a healthy, happy pregnancy. 

Pregnancy Breakfast Recipes & Meal Ideas

Vegan Chorizo Breakfast Tacos: This recipe combines the bold flavors of vegan chorizo with the wholesome goodness of scrambled tofu, avocado, and fresh salsa, providing a delicious and well-balanced meal for you and your growing baby. Don't miss out on this scrumptious, protein-packed dish that's sure to become a staple in your pregnancy meal planning! 

Pork Hash English Muffin Avocado Toast: Indulge in a creamy, delicious meal perfect for expecting mothers. This healthy recipe features crunchy toasted English muffins topped with a mashed avocado spread with a side of warm, hearty pork hash. Great for those days when you want to treat yourself to a flavorful, and filling breakfast to give you energy for the day ahead.

Vegan Good Morning Plate: This delectable dish pairs fluffy, scrambled plant-based eggs with golden, puffed blueberry rounds to offer a high-protein delight. Indulge in this nourishing and invigorating meal that will elevate your mornings and support your pregnancy journey.

Veggie Sausage Potato Skillet: Savor the comforting flavors of this hearty and nutritious one-pan meal that's packed with essential nutrients. This dish brings together delicious veggie sausage, tender potatoes, and wholesome veggies, creating a satisfying and nutrient-rich meal you and your baby will love.

Blueberry Almond Superfood Cereal: Looking for a healthy breakfast cereal? This berry-filled delight is infused with superfoods to give you energy and keep you feeling great all day long. Pair with plant-based, almond milk for a creamy delight.

Ancient Grain Pancake Mix: Whip up a stack of wholesome and fluffy Ancient Grain Pancakes that are perfect for a nourishing breakfast or brunch. This versatile mix is made with nutritious grains and provides expectant mothers with a delicious way to enjoy a classic favorite while supporting their baby's growth and development.

Banana Bread Overnight Oats: Indulge in the delightful taste of our Banana Bread Overnight Oats, a scrumptious and convenient breakfast option for busy moms-to-be. Packed with the goodness of whole grains, natural sweetness from bananas, and a hint of cinnamon, this delicious and easy-to-prepare meal is sure to become a go-to during your pregnancy.

Pregnancy Lunch Recipes & Meal Ideas

Zesty Hummus Beyond Meatball Rice Bowl: For mothers who are looking to follow a plant-based diet, this rice bowl is a welcoming and nutritious lunch treat. This delectable dish combines protein-packed Beyond Meatballs, zesty hummus, and a medley of fresh vegetables over a bed of brown rice and quinoa, offering a balanced meal to fuel your body and support your baby's growth.

Carnitas Avocado Sweet Potato Boat: Tender carnitas are paired with creamy avocado and zesty salsa atop a nutritious baked sweet potato. Treat yourself to a sweet and savory balance packed with Vitamin A, Vitamin C, and fiber with this mouthwatering and nutrient-packed meal for you and your baby.

Chicken n’ Guac Rainbow Protein Bowl: A perfect way to get the right balance of carbs, healthy fats, and lean proteins, this dish combines juicy chicken, creamy guacamole, and a medley of fresh vegetables. A nourishing and visually stunning dish, this protein bowl is a nutrient-dense meal that’s ideal for expecting mothers.

Pesto Grilled Pork Sweet Potato: If you love the combination of hearty, sweet, and savory flavors, look no further than this well-balanced pork and sweet potato meal. Elevated by a dollop of zesty pesto, flavorful grilled pork is combined with tender sweet potato to create a delectable dish that’s filling and nutrient-rich to keep you energized until dinner. 

Classic Falafel + Tahini Pita Sandwiches: A perfect option for days when you’re having lunch on-the-go, this pita pocket recipe is not only flavorful but high in Iron and calcium, both critical for a healthy pregnancy meal plan. These protein-packed quinoa bites are paired with creamy hummus and fresh veggies, all tucked into a soft pita pocket for a healthy, delicious meal that supports your baby’s growth. 

Multigrain Grass Fed Cheeseburger with Sauteed Onions: This hearty and delicious burger class is a great choice for pregnant moms. A juicy grass-fed beef patty is topped with melted cheese and caramelized onions, all nestled between a wholesome multigrain bun for a truly satisfying and nutrient-rich meal.

Simple Southwestern Salad with Goat Cheese: Get ready with a burst of color, nutrition, and flavor with this Southwestern-inspired salad high in protein, calcium, and iron. This crisp, colorful salad is loaded with fresh vegetables, tangy goat cheese, and a zesty dressing that brings it all together to provide you and your baby with a delicious, pregnancy-approved meal.

Pregnancy Dinner Recipes & Meal Ideas

Herby Butter Sheet Pan Veggies: If you’re looking for an easy-to-prepare and cleanup recipe, consider making this flavorful veggie dish. Bursting with a rainbow of fresh, vitamin-packed veggies tossed in a delectable herby butter, providing a scrumptious and wholesome meal that will keep you and your baby healthy and happy.

Garlic Chicken Sausage Broccoli Protein Bowl: This protein-packed dish pairs juicy garlic-infused chicken sausage with fiber and folate-rich broccoli, creating a well-rounded meal to keep you and your pregnancy cravings satisfied. 

Classic Chicken Alfredo Veggie Noodles: If your having pregnancy cravings for a creamy, comforting dinner, look no further than this classic twist on chicken alfredo. This recipe features tender chicken, creamy alfredo sauce, and healthy kohlrabi noodles for a lighter twist on a classic favorite. Rich in folate, iron, and calcium, this dish is sure to provide the right nutrition for a healthy pregnancy.

Steakhouse Style Herby Sirloin Spinach: Bring a gourmet, restaurant-worthy meal into the comfort of your kitchen. This expert chef-created recipe features juicy sirloin steak served with tender spinach, high in iron and folate, all seasoned with a mouthwatering herby blend of parsley.  

Pesto Grilled Chicken Potato Plate: Delight in a well-balanced and tasty meal perfect for pregnant moms who want a filling dinner. This delightful dish offers juicy grilled chicken and tender, creamy potatoes, topped with a zesty pesto sauce filled with healthy fats. 

Healthy Pregnancy Dessert Options

When it comes to enjoying desserts during pregnancy, it's essential to opt for healthier choices that provide essential nutrients for both you and your growing baby. Dates, fresh fruit salads, fresh-cut melons, and organic dark chocolate banana bites are excellent choices, as they offer natural sweetness and a variety of essential vitamins, minerals, and antioxidants. Sweet potato cups, key lime cups, and chocolate chip cookies made with wholesome ingredients can also be a delicious and nutritious addition to your pregnancy dessert menu. Sweet potatoes are a great source of vitamin A, fiber, and other essential nutrients. While indulging in desserts, it's important to limit your intake of high-sugar, high-fat desserts, as excessive sugar consumption can lead to unhealthy weight gain and increase the risk of gestational diabetes during pregnancy.

Foods to Avoid While Pregnant

When you're pregnant, it's important to be cautious of certain foods to minimize the chances of a foodborne illness and promote the health and well-being of both yourself and the baby. Below, we cover a few foods to avoid during your pregnancy:

• Steer clear of raw or undercooked meats, fish, and eggs, as they can harbor harmful bacteria such as Salmonella, Listeria, or Toxoplasma, which can lead to severe complications during pregnancy. 
• Refrain from consuming high-mercury fish like shark, swordfish, king mackerel, and tilefish, as exposure to high levels of mercury can negatively impact your baby's developing nervous system. 
• Limit your intake of caffeine to 200 mg per day, equivalent to about one 12-ounce cup of coffee, as excessive caffeine consumption has been associated with an increased risk of miscarriage and low birth weight. 
• Avoid unpasteurized dairy products, soft cheeses, and deli meats, as they can also contain harmful bacteria.
• Avoid unwashed fruits and vegetables that can carry foodborne illnesses.

Enjoying a Stress-Free Pregnancy Meal Planning Routine

Pregnancy meal planning plays a crucial role in ensuring the health and well-being of both the expectant mother and the growing baby. Focusing on nutrient-dense foods, prioritizing a balanced and varied diet, and supporting your body with prenatal vitamins are essential steps in preventing pregnancy complications.

As your calorie needs increase during the second and third trimesters, it's important to eat frequent meals and make mindful choices that provide the necessary energy and nourishment for you and your baby. Hungryroot, a good-for-you grocery service, can be a valuable ally in this journey, simplifying the meal planning process and allowing you to focus on enjoying this special time. With their extensive selection of wholesome and delicious recipes, Hungryroot helps take the guesswork out of meal planning so you can have access to nutritious and satisfying meals throughout your pregnancy. 

‍