Pregnancy 7 Day Meal Plan

Eating a healthy diet is especially important during pregnancy. Not only are you feeding yourself and aiming to boost your own health and wellbeing, but you are also providing all the nutrients needed for your growing baby.

During pregnancy, daily requirements for some nutrients are higher than those for non-pregnant women and extra attention is needed to ensure you are getting enough key nutrients, including folate, iodine, calcium, iron, omega-3 fatty acids and choline. This 7-day pregnancy meal plan will help you meet your nutritional requirements across the week during this exciting time of life!

NOTES ABOUT THIS MEAL PLAN

• This meal plan provides 7 eggs per week and provides at least 2 serves of fruit and 2.5 serves of dairy per day.

• Your needs may be higher or lower, therefore, for tailored advice please speak to an Accredited Practising Dietitian.

• It is important to follow the food safety recommendations during pregnancy to avoid the risk of food-borne illnesses. Make sure eggs are cooked through. Raw and undercooked eggs should be avoided. For advice on food safety in pregnancy visit: http://www.foodstandards.gov.au/consumerinformation/pregnancyandhealthyeating

Want a version of this meal plan to print and use offline? Download the entire pregnancy meal plan by clicking on this link.

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DAY ONE

egg salad

Breakfast

Porridge Made Rolled Oats with Milk and Mixed Seeds: + 1 serve of fruit (eg. 2 cups berries or 1 medium banana).

LUNCH 

Egg Salad: Made with 2 boiled egg + salad vegetables with an olive oil and vinegar dressing. + 1 serve of fruit (eg. a medium apple or orange or pear). + 1 tub yoghurt.

DINNER

Lamb Stir-fry: Made with trim lamb + vegetables + brown rice + canola oil (for stir frying).

DESSERT/SUPPER

Chocolate Drizzled Banana: Made with half a banana and 2 teaspoons melted dark chocolate.

SNACKS

Cheese and wholegrain crackers + handful of mixed nuts.

 

DAY TWO

red strawberry and raspberry on white ceramic bowl 128865

BREAKFAST

Muesli and Linseeds with Yoghurt: + 1 serve fruit (eg. 6 dried apricot halves or 2 tbsp raisins, currants or sultanas).

LUNCH

Homemade Toasted Chicken, Cheese & Avocado Sandwich: Made with multigrain bread (toasted) + chicken (ensure chicken is fresh) + cheese + avocado + margarine. + a side salad served with an olive oil based dressing.

DINNER

Grilled Salmon & Vegetables: Served with sweet potato mash.

DESSERT/SUPPER

1 tub yoghurt + mixed seeds.

SNACKS

1 serve of fruit (eg. 3/4 cup grapes or 5 prunes).

 

DAY THREE

Fried rice with omelette egg web

BREAKFAST

Baked Beans on Multigrain Toast with a Thin Spread of Margarine: + one glass of milk. + 1 serve of fruit (eg. 4 small plums or 2 cups diced rockmelon or watermelon).

LUNCH

Fried Rice with Sliced Egg Omelette.

DINNER

BBQ Steak with Baked Vegetables: Sprinkled with olive oil for cooking + corn on the cob.

DESSERT/SUPPER

Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese.

SNACKS

1 tub yoghurt + handful of mixed nuts.

 

DAY FOUR

grain pomegranate salad 0072

BREAKFAST

Wholegrain Flaky Cereal: + milk + 1 serve of fruit (eg. 1 cup homemade fruit salad or 6 dried apricot halves).

LUNCH

Wild Rice, Dukkah Egg and Pomegranate (1 serve).

DINNER

Roast Vegetable, Chicken & Quinoa Salad: Made with chicken + vegetables roasted in olive oil + quinoa + mixed seeds.

DESSERT/SUPPER

Fruit Pop: Made with frozen fruits (eg. bananas or mangos) blended with Greek yoghurt and frozen.

SNACKS

1 serve of fruit (eg. 1 medium apple or orange) + 1 tub yoghurt.

 

DAY FIVE

frittata caprese 2449

BREAKFAST

Multigrain Bread with Peanut Butter: + 1 serve of fruit (eg. 4 small plums or 1 small mango). + 1 glass of milk.

LUNCH

Chicken & Cous Cous Salad: Made with sliced chicken + cooked cous cous + vegetables + walnuts + sesame oil as a dressing. +1 tub yoghurt.

DINNER

Frittata Caprese with Spinach, Tomato and Ricotta: Serve with additional salad vegetables + olive oil dressing.

DESSERT/SUPPER

Fruit Salad & Yoghurt: 1 cup fresh fruit salad with 200g vanilla yoghurt.

SNACKS

Multigrain Bread (toasted) with Baked Beans + Avocado

 

DAY SIX

Banana Souffle 2

BREAKFAST

Muesli and Mixed Seeds with Yoghurt: + 1 serve fruit (eg. 6 dried apricot halves or 2 tbsp raisins, currants or sultanas).

LUNCH

Roast Beef & Salad Wrap: Made with beef + salad vegetables (carrot, tomato, cucumber) + avocado + shredded cheese + mountain bread.

DINNER

Chicken Thigh Fillets Baked in a Tomato & Vegetable Sauce: Served with rice and a side salad, including olive oil based dressing.

DESSERT/SUPPER

Banana Souffle (1 serve): + 1 glass of milk.

SNACKS

1 serve of fruit (eg. 1 medium pear or orange) + mixed nuts.

 

DAY SEVEN

poached eggs on toast

BREAKFAST

Poached Eggs with Avocado on Sourdough Bread: + 1 serve of fruit (eg. 3/4 cup grapes or 5 prunes). + 1 glass of milk.

LUNCH

Minestrone Soup: Made with vegetable stock + vegetables + kidney beans. + a multigrain bread roll with margarine. + 1 tub yoghurt.

DINNER

Baked Fish in Lemon: Served with vegetables and baked potato wedges.

DESSERT/SUPPER

Homemade Smoothie: Made with milk + fruit (eg. a banana or berries or a mango).

SNACKS

1 serve of fruit (eg. 2 cups diced watermelon/rockmelon) + seed and nut mix.

LEARN MORE ABOUT EGGS AND NUTRITION

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our weight loss or low cholesterol meal plan today!