Vegetarian Pregnancy Meal Plan

Even if you don't eat meat, you can get all the nutrients you need with our delicious recipes.

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Five Day Meal Plan

Even if you don't eat meat, you can get all the nutrients you need with our five-day meal plan and delicious recipes. This meal plan provides all of the nutrients you and your growing baby need. During the second and third trimesters, include two snacks daily. Each day's meals total approximately 2,200 calories without snacks, and 2,500 with two snacks.
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Day 1

Breakfast
1 whole-wheat pita pocket (2 halves) filled with 2 tablespoons cashew butter and 1 apple, cut into slices
1 cup 2 percent milk

Lunch
1 serving Napa Cabbage Salad with Sesame Dressing
1 cup cooked udon (Japanese) noodles sprinkled with 1 tablespoon chopped green onions
1 orange
1 cup 2 percent milk

Dinner
1 serving Chickpea, Potato and Tomato Stew with Chard
2 slices multigrain bread
2 teaspoons butter
1 cup mango chunks
1 cup 2 percent milk
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Day 2

Breakfast
1 1/2 cups cooked oatmeal topped with 1 tablespoon each chopped dates and dried cherries and 1 teaspoon brown sugar
1/2 cup 2 percent milk
1 cup orange-pineapple juice

Lunch
1 serving leftover Chickpea, Potato and Tomato Stew with Chard
Romaine Lettuce Salad: Toss together 11/2 cups chopped romaine lettuce, 1/4 cup sliced red onion, 6 fresh orange wedges and 2 tablespoons olive oil-vinaigrette dressing.
1 whole-grain dinner roll with 1 teaspoon butter

Dinner
2 Refried-Bean Burritos: Divide all ingredients between 2 whole-wheat flour tortillas: 1/2 cup vegetarian refried beans, 1/2 cup shredded Monterey Jack cheese, 1/2 cup diced tomatoes with green chiles and 2 slices avocado.
1 serving Baked Rhubarb with Berries and Candied Ginger
1/2 cup 2 percent milk
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Day 3

Breakfast
1 sesame seed bagel, toasted and topped with 1/2 cup leftover Baked Rhubarb with Berries and Candied Ginger
1 cup 2 percent milk
1 cup orange juice

Lunch
1 serving Red Lentil Soup with Lime and Spinach
1 roasted-onion veggie burger (such as GardenBurger or Boca Burger) on 2 slices whole-wheat bread or a whole-wheat hamburger bun with lettuce, tomato and 2 teaspoons mayonnaise
1 cup 2 percent milk

Dinner
1 serving Braised Curried Tofu in Coconut Milk with Peas over brown rice
1 cup steamed sugar snap peas with 1 teaspoon butter
1 cup grapes
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Day 4

Breakfast
1 cup vanilla yogurt
1 English muffin, toasted and topped with 2 tablespoons peanut butter or other nut butter
1 cup sliced fresh strawberries

Lunch
1 whole-wheat pita pocket (2 halves) stuffed with 2 ounces sliced cheddar cheese, 1 sliced apple and 2 teaspoons mayonnaise
1 serving Broccoli and Roasted Pepper Salad
1 cup 2 percent milk

Dinner
1 1/2 cups whole-wheat spaghetti topped with 3/4 cup pasta sauce and 1/2 cup canned cannellini beans
Spinach Salad: 1 cup fresh spinach leaves, 1/4 cup sliced red onion, 5 chopped marinated artichoke hearts and 1 tablespoon olive oil-vinaigrette dressing
1/2 cup raspberry sorbet topped with 1/2 up fresh raspberries and 1 tablespoon chocolate sauce
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Day 5

Breakfast
11/2 cups raisin bran cereal
1 cup 2 percent milk
1 banana

Lunch
Tofu Stir-Fry: 2 ounces baked Oriental-flavored tofu, cubed; 1/2 cup snow pea pods; 1 cup bok choy; and 1 tablespoon teriyaki sauce. Stir-fry until vegetables are tender. Serve over 1 cup cooked udon noodles.
1 kiwi fruit
2 Chinese fortune cookies

Dinner
1 serving leftover Red Lentil Soup with Lime and Spinach served over 1 cup cooked brown rice
1 serving leftover Broccoli and Roasted Pepper Salad
1 cup cantaloupe chunks
1 cup 2 percent milk
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