This meal plan is designed for one pregnant woman for 2 weeks. Since eating a variety of foods is important during pregnancy, there are a variety of foods presented. This meal plan does assume you have basic kitchen essentials like oil and spices. I may be overestimating how hungry a pregnant woman is and this meal plan may even last 3 weeks! Or maybe you need to feed a husband or kids with this meal plan.
Related: WIC Meal Plan
General Pregnancy Food Tips
Eat all the food groups: Fruits, vegetables, grains, dairy, protein
Focus on whole foods
Reduce your sugar intake
Avoid soft cheese, unheated deli meats, undercooked eggs, and high mercury fish
Important nutrients
Make sure that you are getting important nutrients while growing a human.
Calcium
Folic acid
Iron
Omega 3’s
To buy
Baked beans- $1.46
Black beans – $1.78 1 lb
Lentils – $2.28 1 lb
Spinach – $1.58 x 2 frozen
Eggs – $3.36 x 2
Yogurt – $3.38 32 oz
Hummus – $3.38 10 oz
Apples – $5.47 3 lbs
Bananas – $.36 x 5
Peanut butter – $2.38 16 oz
Cheese – $3.94 1 lb
Chicken – $12.34 3 lbs
Salmon – $15.72 2 lbs
Broccoli – $3.58 32 oz
Sweet potato – $4.48 3 lbs
Cauliflower – $1.44 12 oz
Carrots – $2.68 2 lbs
Onion- $3.47 3 lbs
Diced tomatoes – $1.92 28 oz
Whole grain Crackers – $3.68
Whole grain bread – $2.98
Total: $91.02
Meals
Breakfast
Eggs and toast
Cook eggs however you like and serve with toasted bread, buttered or plain.
Veggie omelette
Sauté vegetables until soft, pour in beaten eggs, and cook until set. Fold and serve warm.
Egg on a sweet potato
Bake or microwave a sweet potato until tender, then top with a fried or soft-boiled egg.
Yogurt and banana
Slice a banana and stir it into yogurt, or serve it on top for a quick, no-cook meal.
Baked beans and toast
Warm baked beans on the stove and spoon over toasted bread.
Lunch & Dinner
Sweet potato curry
Simmer diced sweet potatoes with curry spices, and garlic until tender. Finish with coconut milk and serve over rice.
Veggie skillet
Sauté mixed vegetables in oil with salt, pepper, and garlic until tender and lightly browned. Add eggs or beans if you want extra protein.
Chicken sandwich
Cook seasoned chicken until done, then serve on bread with mayo.
Chicken soup
Simmer chicken with broth, carrots, celery, potatoes, and seasonings until everything is tender. Shred the chicken and return it to the pot before serving.
Lentils and salmon
Cook lentils in broth until tender, then top with pan-seared or baked salmon.
Lentil stew
Simmer lentils with onion, garlic, vegetables, and spices until thick and hearty. Add chicken for more protein.
Black bean chili
Simmer black beans with onion, garlic, chili spices, and tomatoes until thick and flavorful.
Black beans over sweet potatoes topped with an egg
Roast or microwave sweet potatoes, top with warmed black beans, and finish with a fried or soft-boiled egg.
Chicken and broccoli
Cook chicken in a pan until browned, add broccoli and a splash of water or broth, cover, and steam until tender.
Snacks
Hummus & crackers
Hummus & veggies
Apple & pb
Banana & pb
Yogurt
Hard boiled eggs
Cheese & crackers
