Proper Diet Plan for Pregnancy
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.
For easy access jump to:
- Day one
- Day two
- Day three
- Day four
- Day five
- Day six
- Day seven
Day One
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
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
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
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
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
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
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!
Proper Diet Plan for Pregnancy
Source: https://www.australianeggs.org.au/nutrition/meal-plans/pregnancy-meal-plan