Pregnancy 30 Recipes for Your Pregnancy Meal Plan Making healthy meals can be challenging, but these nourishing, dietitian-approved recipes are delicious, easy to prepare, and perfect for your pregnancy meal plan. By Stephanie Clark, R.D. Updated on February 8, 2024 Medically reviewed by Katie Drakeford, MA, RD, CSP, LD, CLC Trending Videos Close this video player Getty Images. Art: Jillian Sellers. Why should you use a pregnancy meal plan? According to the American College of Obstetricians and Gynecologists (ACOG), you need an extra 340 calories a day in the second trimester and slightly more in the third. If you are carrying twins, you'll need an extra 600 calories. Triplets? You'll need 900 more. In addition to the extra calories, your body will need more of certain nutrients like folate, calcium, iron, choline, and vitamin B12. A meal plan can help ensure that you get those needed calories and nutrients through satisfying meals and snacks along with your prenatal vitamin. Since everyone's body and activity levels differ, the U.S. Department of Agriculture (USDA) recommends using the MyPlate Plan to determine your caloric needs and personalize your eating plan. Always talk to a health care provider to determine the right calories and nutrients for you. On average, the meals in this plan provide around 2,200 calories a day. Read on for 5 day's worth of single-serving recipes for breakfast, lunch, dinner, morning and afternoon snacks, and a treat. 27 Pregnancy Power Foods Breakfast 1: Classic Apple-Cinnamon Overnight Oats Jen Causey Remembering to prepare these oats before bed may not be easy, but you'll love waking up to a pre-made breakfast. Rolled oats are a whole grain, meaning they include the whole grain kernel. The USDA recommends making half of your grains whole grains. Oatmeal is a great choice to help you meet that goal. Pour 1 cup of nonfat milk over 2/3 cup of rolled oats and stir in 1/4 teaspoon of cinnamon. Cover with plastic wrap and let sit in the fridge overnight. In the morning, add 2 tablespoons of chopped walnuts and a small chopped apple. Nutrition Facts Calories: 448.3Protein: 19.6gCarbohydrate: 65.3gDietary Fiber: 9.148gTotal Sugars: 24.2gTotal Fat: 13.8gSaturated Fat: 1.84gCholesterol: 4.94mgTotal Omega-3 FA: 1.43gCalcium: 560.1mgIron: 3.147mgSodium: 132.1mgVitamin D: 0mcgFolate: 47.7mcgFolic Acid: 0mcg Oatmeal Breakfast Ideas When You're Eating for Two Breakfast 2: Egg Wrap Evan Sklar Are you craving some Mexican food? This pregnancy recipe will satisfy your early-morning hunger! Scramble one egg and one egg white in 2 teaspoons olive oil. Add 1 cup baby spinach and sauté until just wilted. Put the egg-spinach mixture on a 10-inch whole wheat tortilla, along with 1/4 cup shredded Mexican blend cheese and 1/4 cup salsa. Roll up and enjoy! Nutrition Facts Calories: 453.4Protein: 26.2gCarbohydrate: 44gDietary Fiber: 6.86gTotal Sugars: 0.941gTotal Fat: 21.2gSaturated Fat: 5.989gCholesterol: 231.5mgTotal Omega-3 FA: 0.164gCalcium: 353.8mgIron: 4.448mgSodium: 856.6mgVitamin D: 0.438mcgFolate: 123.6mcgFolic Acid: 16.8mcg Breakfast 3: Pear and Cheese Breakfast Sandwich Marty Baldwin An English muffin turns this traditional lunchtime sandwich into a fun breakfast option. Separate the two sides of a whole wheat English muffin. Place 1/2 of a large pear, sliced, on one half and top with a 1-ounce slice of cheddar cheese. Put both halves under the broiler for 2–3 minutes, until the top browns and the cheese is melted. Sandwich the two halves together. Serve with the remaining half of the pear spread with 2 teaspoons of almond butter. Nutrition Facts Calories: 447.5Protein: 15.1gCarbohydrate: 64.5gDietary Fiber: 12.6gTotal Sugars: 23.2gTotal Fat: 17.5gSaturated Fat: 6.914gCholesterol: 29.8mgTotal Omega-3 FA: 0.149gCalcium: 314.7mgIron: 2.688mgSodium: 397.9mgVitamin D: 0.085mcgFolate: 88.7mcgFolic Acid: 0mcg All About Food Aversions During Pregnancy Breakfast 4: Crunchy Pumpkin Spice Parfait Christopher Gallo This pregnancy meal is so tasty that it practically doubles as a dessert. Stir 1/3 cup canned pumpkin puree (not pumpkin pie filling), 1/4 teaspoon pumpkin pie spice, and 2 teaspoons maple syrup into 1 cup of plain Greek yogurt. Put half of the pumpkin-yogurt mixture into a mug or glass and top with 2 tablespoons granola, 1 tablespoon raisins, and 2 teaspoons chopped cashews. Pour on the remaining yogurt mixture and top with another 2 tablespoons granola, 1 tablespoon raisins, and 2 teaspoons chopped cashews. Nutrition Facts Calories: 455.4Protein: 20.7gCarbohydrate: 68gDietary Fiber: 6.357gTotal Sugars: 21.9gTotal Fat: 13.7gSaturated Fat: 2.825gCholesterol: 4.41mgTotal Omega-3 FA: 0.027gCalcium: 552.2mgIron: 3.727mgSodium: 199.5mgVitamin D: 0mcgFolate: 71.2mcgFolic Acid: 0mcg Breakfast 5: Bacon and Egg Frittata Melanie Acevedo Eggs are an excellent source of protein, vitamins, and minerals. Research has found that egg consumption during pregnancy may improve birth outcomes, child nutrition, and brain development. With this baked dish, you get two breakfast faves—bacon and eggs—in one portable package. Preheat the oven to 350 F. In a medium bowl, whisk together eight eggs with 1/4 teaspoon salt and freshly ground pepper to taste; set aside. Cook and stir 1/4 pound chopped lower-sodium bacon in a 10-inch non-stick, oven-safe skillet over medium until crisp. Pour the eggs over the remaining bacon in the skillet. Sprinkle evenly with 1 tablespoon finely chopped chives. Transfer the skillet to the oven and bake for 10–12 minutes or until set. This recipe makes eight servings. Serve warm, cold, or at room temperature. Refrigerate for up to three days. Nutrition Facts Calories: 184Protein: 16gCarbohydrate: 1gFiber: 0gFat: 11gSaturated fat: 4gSugars: 0gCalcium: 38mgSodium: 456mg Lunch 1: Egg-Cellent Veggie and Hummus Pita Robyn Lehr This pita has veggies, eggs, hummus, and tons of flavor! Fill a 6-inch whole wheat pita with 1/4 cup hummus, one sliced hard-boiled egg plus one hard-boiled egg white, 1/3 cup chopped tomato, 1/2 cup baby spinach, a sprinkle of paprika, and 1 tablespoon toasted pine nuts. Serve with a cup of grapes. Nutrition Facts Calories: 553.8Protein: 22.4gCarbohydrate: 81.1gDietary Fiber: 9.963gTotal Sugars: 28.3gTotal Fat: 18.5gSaturated Fat: 3.116gCholesterol: 212mgTotal Omega-3 FA: 0.172gCalcium: 104.6mgIron: 5.154mgSodium: 620.7mgVitamin D: 0mcgFolate: 125.4mcgFolic Acid: 0mcg Lunch 2: Colorful Crab Salad Sandwich Alexandra Grablewski While some seafood is off-limits during pregnancy, the Food and Drug Administration (FDA) considers crab a safe choice for pregnancy because it is lower in mercury. You can indulge in your seafood cravings with this tasty crab salad sandwich. Mix a 6-ounce can of crab meat (drained) with 2 tablespoons light mayonnaise, 1/4 cup shredded carrot, 1/4 cup diced celery, and 1 tablespoon chopped red onion. Spread the mixture onto a slice of whole wheat bread and top with a second slice of bread. Serve with a white bean salad made with 1/2 cup rinsed and drained canned white beans, 1 tablespoon chopped red onion, 1 teaspoon olive oil, and 1 tablespoon balsamic vinegar. Nutrition Facts Calories: 564.4Protein: 33.2gCarbohydrate: 69.6gDietary Fiber: 11.9gTotal Sugars: 9.441gTotal Fat: 20.8gSaturated Fat: 2.286gCholesterol: 110.5mgTotal Omega-3 FA: 1.186gCalcium: 183.2mgIron: 6.462mgSodium: 1103mgVitamin D: 0mcgFolate: 87.6mcgFolic Acid: 0mcg Lunch 3: Fiesta Salad Blaine Moats Hold the margarita and enjoy this fun, Mexican-inspired, healthy pregnancy meal. Top 2 cups chopped romaine lettuce with 1 cup canned black beans (rinsed and drained), half of a medium baked (or microwaved) sweet potato (cubed, with skin), 1/3 cup diced tomato, and 1/4 cup frozen and thawed corn kernels. Drizzle with a simple lime vinaigrette made with 1 tablespoon lime juice, 1 tablespoon olive oil, 1/4 teaspoon chopped garlic, and salt and pepper to taste. Sprinkle with 1/4 cup of shredded Mexican blend cheese. Nutrition Facts Calories: 542.7Protein: 27.4gCarbohydrate: 66.9gDietary Fiber: 20.7gTotal Sugars: 7.892gTotal Fat: 21.4gSaturated Fat: 5.26gCholesterol: 20mgTotal Omega-3 FA: 0.401gCalcium: 360mgIron: 5.411mgSodium: 394.3mgVitamin D: 0mcgFolate: 415.8mcgFolic Acid: 0mcg Lunch 4: Loaded Pesto Veggie Burger Andy Lyons Skip the fast food restaurant and make this burger at home to save time and money but also treats your body to a nutritious version of a drive through favorite. Cook a frozen veggie burger according to the instructions. Using a grill pan sprayed with cooking spray, grill a thick slice of yellow onion and a Portobello mushroom cap. Place the veggie burger onto half of a whole wheat hamburger bun spread with 2 teaspoons of prepared pesto. Top with a slice of Swiss cheese, Portobello mushroom, onion, and the second half of the bun. Serve with two carrots, cut into sticks, and with 2 tablespoons of hummus for dipping. Nutrition Facts Calories: 549.1Protein: 33.2gCarbohydrate: 55.4gDietary Fiber: 11.8gTotal Sugars: 13.3gTotal Fat: 22.2gSaturated Fat: 7.257gCholesterol: 30.1mgTotal Omega-3 FA: 0.356gCalcium: 413.5mgIron: 3.905mgSodium: 867.8mgVitamin D: 0.312mcgFolate: 125.3mcgFolic Acid: 0mcg Lunch 5: Panera Bread's "You Pick Two" Menu Ken Wolter/Shutterstock Choosing a healthy pregnancy lunch when you're out can be daunting, but Panera Bread's "You Pick 2" menu makes it easy to eat well. Order half of a Napa Almond Chicken sandwich, half a Strawberry Poppyseed & Chicken salad, and an apple. Nutrition Facts Calories: 550Total Fat: 20gSaturated Fat: 3gCholesterol: 60mgSodium: 780mgCarbohydrate: 72.5gFiber: 7gProtein: 29g Dinner 1: Stuffed Acorn Squash Kritsada Panichgul Stuffed acorn squash has tons of nutrients you need during pregnancy, but it's especially great for vegetarians. Yes, vegan and vegetarian diets can be safe during pregnancy. Researchers have found that omnivores, vegetarians, and vegans can all fulfill nutritional requirements as long as they eat a balanced diet with supplements and fortified food products. Cut one medium acorn squash in half horizontally; remove seeds. Place on a baking sheet sprayed with cooking spray, cut side down. Bake at 375 F for 45 minutes or until tender. While squash is cooking, sauté 1/2 cup chopped onion, 1/2 cup chopped mushroom, 1/3 cup white beans, and one clove of chopped garlic in 2 teaspoons olive oil until soft, about 3–5 minutes. Add 1 cup of cooked wild or brown rice and 1 tablespoon of chopped pistachios to the mixture and continue to stir until heated through, about 1 minute more. Set aside. Remove squash from the oven, stuff each half with the rice and bean mixture, then top each half with 2 tablespoons of Parmesan cheese. Place in the oven again and cook for an additional 10 minutes. Nutrition Facts Calories: 641.7Protein: 23.6gCarbohydrate: 110.2gDietary Fiber: 16.2gTotal Sugars: 6.101gTotal Fat: 16.5gSaturated Fat: 3.59gCholesterol: 6.8mgTotal Omega-3 FA: .438gCalcium: 362.5mgIron: 7.457mgSodium: 763.8mgVitamin C: 55.4mgFolate: 198.2mcgFolic Acid: 0mcg Dinner 2: Parmesan Chicken Tenders With Marinara Dipping Sauce Blaine Moats When you're pregnant, doctors recommend at least 60 grams of protein each day. That shouldn't be a problem with a meal like this—it's packed with more than 50 grams! To make this pregnancy recipe, preheat the oven to 475 F. Bread 5 ounces of chicken tenders by dipping in an egg wash made with two egg whites lightly beaten with a fork. In 2 tablespoons bread crumbs (preferably whole wheat) mixed with 1 tablespoon parmesan cheese, 1/2 teaspoon oregano, 1/4 teaspoon dry mustard, and 1/4 teaspoon garlic powder. Bake chicken tenders on a wire rack or baking sheet sprayed with cooking spray for 15 minutes or until chicken is cooked to 165 F internally. Serve with 4.5 ounces of baked sweet potato fries (about 18 fries) and 1 cup of steamed broccoli drizzled with 1 teaspoon olive oil and a squeeze of lemon juice. Nutrition Facts Calories: 649.2Protein: 50.9gCarbohydrate: 69.6gDietary Fiber: 10.7gTotal Sugars: 19.7gTotal Fat: 22.8gSaturated Fat: 4.002gCholesterol: 92.5mgTotal Omega-3 FA: 0.222gCalcium: 231.4mgIron: 3.678mgSodium: 1171mgVitamin C: 68.1mgFolate: 86.5mcgFolic Acid: 11.1mcg Dinner 3: Pork and Pineapple Kebobs Marty Baldwin Throw some of these kebobs on the grill for a healthier alternative to standard BBQ fare. First, cut 4 ounces of pork tenderloin or boneless top loin roast into 1.5-inch pieces. In a plastic baggie, add the juice of half a lime, a half clove of chopped garlic, 1/4 cup juice from pineapple canned in its juices, and 1 teaspoon olive oil. Let marinate for about 30 minutes. Next, cut half of a medium red bell pepper and one-fourth of a medium onion into 1-inch pieces. Thread pork, pepper, onion, and 1/2 cup canned pineapple chunks onto two skewers. Grill on a medium-high flame until pork is cooked to an internal temperature of 145 F. Serve over 1.5 cups of cooked bulgur wheat tossed with 2 teaspoons olive oil, 1/8 teaspoon salt, and pepper to taste. Nutrition Facts Calories: 640.6Protein: 35.6gCarbohydrate: 86.8gDietary Fiber: 15.2gTotal Sugars: 28.6gTotal Fat: 19.2gSaturated Fat: 3.429gCholesterol: 71.4mgTotal Omega-3 FA: 0.187gCalcium: 75.1mgIron: 4.212mgSodium: 366.8mgVitamin C: 103.2mgFolate: 101.5mcgFolic Acid: 0mcg Dinner 4: Pizza and Salad Blaine Moats You've probably heard that you need more iron during pregnancy, but did you know pizza can be a great place to get it? Heat a single-serve frozen pizza (we like the ones by Amy's) according to the instructions. Serve with a salad made with 1 cup mixed greens, half of a sliced cucumber, 1 cup halved grape tomatoes, 1/2 cup canned chickpeas (rinsed and drained), 2 teaspoons olive oil, 2 teaspoons red wine vinegar, and garlic powder to taste. Nutrition Facts Calories: 640.4Protein: 21.1gCarbohydrate: 85.1gDietary Fiber: 13.6gTotal Sugars: 9.939gTotal Fat: 24.1gSaturated Fat: 5.74gCholesterol: 15mgTotal Omega-3 FA: 0.087gCalcium: 316mgIron: 8.733mgSodium: 1059mgVitamin C: 31.9mgFolate: 92.3mcgFolic Acid: 0mcg 4 Healthy Salads Packed With Prenatal Nutrients Dinner 5: Healthier Nachos Lucy Schaeffer Cheese and yogurt turn these nachos into a calcium-rich dinner for pregnancy. Layer 1-ounce corn chips with 1/3 cup kidney beans, 2 tablespoons chopped olives, and 1/4 cup shredded cheese. Bake in the oven or toaster oven for about 10 minutes or until all ingredients are hot and the cheese is melted. Top with 1/2 cup shredded lettuce, 1/4 cup chopped tomatoes, 1/3 cup salsa, and 1/2 cup nonfat Greek yogurt. Nutrition Facts Calories: 656.8Protein: 36.9gCarbohydrate: 70.4gDietary Fiber: 11.9gTotal Sugars: 9.806gTotal Fat: 29gSaturated Fat: 7.082gCholesterol: 30mgTotal Omega-3 FA: 0.44gCalcium: 712.1mgIron: 4.461mgSodium: 1517mgVitamin C: 9.557mgFolate: 140.6mcgFolic Acid: 0mcg Calcium-Rich Snack 1: Crackers and Cheese Courtesy of Amazon Soft cheeses may be off the menu while pregnant, but pasteurized and hard cheeses are a great way to get the extra calcium you need. Spread five whole-grain crackers with two cheese wedges like those from The Laughing Cow and top with 1 tablespoon of dried cranberries. Nutrition Facts Calories: 202.2Protein: 7.205gCarbohydrate: 24.8gDietary Fiber: 3.017gTotal Sugars: 4.561gTotal Fat: 8.394gSaturated Fat: 0.855gCholesterol: 20mgTotal Omega-3 FA: 0.096gCalcium: 133.2mgIron: 0.806mgSodium: 685mgVitamin C: 0.014mgFolate: 7mcgFolic Acid: 0mcg Calcium-Rich Snack 2: Crunchy Granola and Yogurt Blaine Moats If you weren't a yogurt fan before pregnancy, now is an ideal time to convert. Greek yogurt will provide lots of protein and calcium but not much sugar—a perfect combination for a pregnancy meal plan. Plus, yogurt provides probiotics, which are important for gut health. A 2021 study even found that probiotics during pregnancy reduced the severity of nausea and vomiting. Grab a 6-ounce container of Greek yogurt and mix it with 2 teaspoons of flaxseeds and 1 tablespoon of granola. Look for brands that have less than 10 grams of sugar. Nutrition Facts Calories: 198.7Protein: 15.7gCarbohydrate: 25.2gDietary Fiber: 2.002gTotal Sugars: 19.1gTotal Fat: 3.854gSaturated Fat: 0.503gCholesterol: 0mgTotal Omega-3 FA: 1.065gCalcium: 216.2mgIron: 0.543mgSodium: 67.1mgVitamin C: 1.298mgFolate: 9.679mcgFolic Acid: 0mcg Calcium-Rich Snack 3: Blueberry Almond Smoothie Scott Little Store-bought smoothies can be loaded with sugar and are often lacking in nutrients. To make a nutritious version at home, replace the traditionally high-in-sugar frozen yogurt—a smoothie staple—with unsweetened soy milk. Blend 3/4 cup frozen blueberries, 2 teaspoons almond butter, 1 teaspoon honey, and 3/4 cup unsweetened soy milk for a delicious and nutritious homemade smoothie. Nutrition Facts Calories: 202.5Protein: 6.878gCarbohydrate: 25.6gDietary Fiber: 5.758gTotal Sugars: 6.495gTotal Fat: 9.478gSaturated Fat: 1.004gCholesterol: 0mgTotal Omega-3 FA: 0.045gCalcium: 271.2mgIron: 1.835mgSodium: 68.4mgVitamin C: 1.895mgFolate: 25.3mcgFolic Acid: 0mcg Calcium-Rich Snack 4: Smores Luna Bar Courtesy of shop.clifbar.com You can keep nutritional bars in your bag or the car for a perfect on-the-go pregnancy snack. Many bars are on the market, but Luna Bars are made with natural ingredients.Nutrition Facts Calories: 190Protein: 8gCarbohydrate: 28gFiber: 3gTotal Fat: 6gSaturated Fat: 2.5gCalcium: 78mgSodium: 115mg Calcium-Rich Snack 5: Parmesan and Black Pepper Popcorn Jason Donnelly The next time you want to munch on something salty, pick popcorn instead of potato chips. You'll satisfy your craving for salt without the unhealthy fats. Toss 1/2 bag of simply salted microwave popcorn with 2 tablespoons of parmesan cheese and black pepper to taste. It's the perfect addition to a pregnancy meal plan! Nutrition Facts Calories: 208.4Protein: 8.357gCarbohydrate: 30.5gDietary Fiber: 6.026gTotal Sugars: 0.091gTotal Fat: 5.114gSaturated Fat: 1.731gCholesterol: 8.8mgTotal Omega-3 FA: 0.019gCalcium: 111.3mgIron: 1.199mgSodium: 527.9mgVitamin C: 0.021mgFolate: 1.01mcgFolic Acid: 0mcg Snack 1: Peanut Butter Crackers Scott Little If you're not a big meat eater, finding other ways to get your protein is important, and peanut butter is full of it. Evenly distribute 1 tablespoon of peanut butter on top of seven whole grain crackers, then top each with another cracker to make seven sandwiches. Nutrition Facts Calories: 206.1Protein: 7.748gCarbohydrate: 20.9gDietary Fiber: 3.76gTotal Sugars: 5.208gTotal Fat: 11.3gSaturated Fat: 1.647gCholesterol: 0mgTotal Omega-3 FA: 0.012gCalcium: 44.2mgIron: 1.307mgSodium: 152.1mgVitamin C: 0mgFolate: 11.8mcgFolic Acid: 0mcg Snack 2: Cashew Trail Mix Quentin Bacon Heart-healthy unsaturated fats, like those found in nuts, help your baby's brain develop while keeping you full. Research has found that early pregnancy nut consumption is associated with long-term child neuropsychological development. Mix 2 tablespoons of cashew pieces with 1/2 cup of whole grain cereal and four dried apricot halves, chopped. Nutrition Facts Calories: 212Protein: 5.763gCarbohydrate: 30.4gDietary Fiber: 4.869gTotal Sugars: 11gTotal Fat: 8.675gSaturated Fat: 1.571gCholesterol: 0mgTotal Omega-3 FA: 0.028gCalcium: 15.4mgIron: 2.36mgSodium: 90.8mgVitamin C: 0.14mgFolate: 13.2mcgFolic Acid: 0mcg The Best Foods for Baby Brain Development Snack 3: Hummus Many dips and dressings are loaded with unhealthy fats and not many nutrients. As part of a healthy pregnancy meal plan, try dipping veggies or pretzels in homemade hummus instead. In a food processor, puree one 15-ounce can of rinsed and drained chickpeas, 3 tablespoons lemon juice, 3 tablespoons sesame tahini, 3 tablespoons water, 1 tablespoon olive oil, one clove of finely minced garlic, and 1/2 teaspoon salt. Serve 1/4 cup with 1 ounce of pretzels. Nutrition Facts Calories: 210Protein: 6gCarbohydrate: 32gFiber: 3gFat: 7gSaturated fat: 1gSugars: 2gCalcium: 24mgSodium: 597mg Snack 4: Heat and Eat Courtesy of Instacart. Getting ready for a baby takes a lot of time and energy, which means you might not always have the time—or desire—to cook. So instead, try Amy's Light and Lean Pasta & Veggies dish for a healthy and satisfying microwavable snack. Nutrition Facts Calories: 210Protein: 10gCarbohydrate: 33gFiber: 3gFat: 5gSaturated fat: 1.5gCalcium: 150mgSodium: 470mg Snack 5: Soup and Bread Scott Little The next time you need a break, have a snack that forces you to sit down and just relax. For example, try 1 cup of ready-to-eat minestrone soup with 1/2 whole wheat English muffin topped with 1/2 teaspoon whipped butter. Nutrition Facts Calories: 200.7Protein: 7.689gCarbohydrate: 33.7gDietary Fiber: 3.416gTotal Sugars: 2.67gTotal Fat: 4.44gSaturated Fat: 1.277gCholesterol: 3.283mgTotal Omega-3 FA: 0.892gCalcium: 126.4mgIron: 2.498mgSodium: 625.9mgVitamin C: 0.723mgFolate: 76.5mcgFolic Acid: 4.82mcg Treat 1: Dark Chocolate Marty Baldwin Treats can also be a part of a pregnancy meal plan. Take a break from prepping the nursery and reward your hard work with a square of dark chocolate (about 1 ounce). Because this treat is packed with natural antioxidants, you can satisfy your sweet tooth and meet your nutritional needs all at once. Nutrition Facts Calories: 168Protein: 2gCarbohydrate: 13gFiber: 3gFat: 12gSaturated fat: 7gSodium: 6mg Are Heavy Metals in Your Dark Chocolate Cause for Concern? Treat 2: Frozen Yogurt Pops Courtesy of Amazon Every pregnancy meal plan should include a creamy frozen treat. We like Yasso's Sea Salt Caramel Frozen Greek Yogurt Pops. Nutrition Facts Calories: 100Protein: 5gCarbohydrate: 18gFiber: 0gFat: 0.5gSaturated fat: 0gSugars: 16gSodium: 105mg Treat 3: Bagged Popcorn Courtesy of Amazon Save the microwave popcorn for movie night and grab a 1-ounce bag of popcorn like Smartfood's white cheddar. when you're in a rush. Bonus: This white cheddar-flavored popcorn is tasty, so you won't need salt or butter. Nutrition Facts Calories: 160Protein: 4gCarbohydrate: 13gDietary Fiber: 2gTotal Sugars: 2gTotal Fat: 10gSaturated Fat: 2gCholesterol: 5mgTotal Omega-3 FA: 0gCalcium: 60mgIron: 0.5mgSodium: 240mgVitamin C: 0mgFolate: 0mcgFolic Acid: 0mcg Treat 4: Creamy Strawberry Mousse Bruce Wolf This five-ingredient dessert tastes decadent and is made with protein-rich Greek yogurt. The night before you want to serve it, place 1.5 cups of vanilla-flavored Greek yogurt in a strainer over a bowl in the refrigerator to drain. The next day, place the strained yogurt in a large bowl. Add 1 tablespoon honey, 3 tablespoons orange juice, and 2 teaspoons vanilla. Stir well. Puree 10 ounces of frozen strawberries in a blender until smooth. Fold the strawberries into the yogurt. Taste for sweetness, adding more honey if you'd like. Divide between four glasses or bowls. Keep extras in the fridge for two or three days. Nutrition Facts Calories: 132Protein: 8gCarbohydrate: 25gFiber: 2gFat: 0gSaturated fat: 0gSugar: 20gCalcium: 10mgSodium: 29mg Treat 5: Fresh-Baked Chocolate Chip Cookie Aleksandrs Samuilovs/Shutterstock Are you craving a chocolate chip cookie? To keep cookies fresh and portions small, break out the refrigerated dough and bake one or two cookies at a time instead of whipping up a whole batch. We like Nestlé Toll House Chocolate Chip Cookie Dough for a pregnancy meal plan! Nutrition Facts Calories: 90Protein: 1gCarbohydrate: 11gFiber: 0gFat: 4gSaturated fat: 2gSugars: 7gSodium: 85mg Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Parents uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Nutrition during pregnancy. American College of Obstetricians and Gynecologists. 2023. Nutrition During Pregnancy. American College of Obstetricians and Gynecologists. 2023. MyPlate Plan. U.S. Department of Agriculture. n.d. Make half your grains whole grains. U.S. Department of Agriculture. n.d. The potential of a simple egg to improve maternal and child nutrition. Matern Child Nutr. 2018. Advice about eating fish. U.S. Food and Drug Administration. 2022. Micronutrient status and intake in omnivores, vegetarians and vegans in Switzerland. Eur J Nutr. 2017. Nutrition recommendations in pregnancy and lactation. Med Clin North Am. 2016. Probiotics improve gastrointestinal function and life quality in pregnancy. Nutrients. 2021. Maternal nut intake in pregnancy and child neuropsychological development up to 8 years old: a population-based cohort study in Spain. Eur J Epidemiol. 2019.