When you are pregnant, always remember that the foods you eat are being consumed by two people: you and your mini-me. Aside from the supplements and medications, foods are important to fill your body with essential nutrients because these nutrients will then be absorbed by the little human inside you.
1. Classic Apple-Cinnamon Overnight Oats
When you are pregnant, sleeping consumes some of your mornings and with this, you tend to eat your breakfast on time! Interestingly, there is a solution for that! Try preparing this meal before you go to bed so that when you get out of your comfy bed in the morning, it will just going to be a snack time for you!
To prepare this meal, you only need nonfat milk and a little bit of cinnamon. The measurements depend on your taste so you can do it freely. When you combined these two, cover the bowl using plastic wrap and leave it on your fridge overnight. When you consume it, add some chopped apples and walnuts.
Personally, I recommend Rachel’s Organic Superfood Oats. They are really delicious and healthy especially made for pregnant women.
Even when I am not pregnant, I always make sure that the plastic wrap I use is durable and elastic because a lot bacteria and germs can spoil the food if it is not properly covered.
2. Egg Wrap
You can have eggs any time and when you want to eat eggs as your breakfast while pregnant, you can consider doing this meal as a twist! Eggs are great as a source of prenatal protein and are great to improve maternal and baby development.
To prepare this meal, you have to scramble the eggs in a 1 tsp. of olive oil. When the egg is well scrambled, add some spinach and put this mixture in a whole wheat tortilla. You can add cheese if you want and use salsa to add taste!
For the wrap, I personally recommend the Mission Foods product because of its whole grain features that is healthy for everyone especially the pregnant women.
For the egg scrambler, I personally recommend the manual type because it makes everything easier for me.
3. Pear-Cheese Sandwich
A sandwich is good during breakfast but you can also eat this during merienda time! To prepare this, all you need are wheat bread, slices of pear, and cheese! Cheese is a dairy product that is one of the best sources of calcium and phosphorous which are needed for your and your baby’s digestive health. According to a study, consuming cheese while pregnant can give a quality life to both the mother and child until the adolescent years of the baby.
First, slice the pear and put it in a broiler. Next, put a slice of cheddar cheese on top of it. Broil these two for around 60 to 120 seconds and serve them by making a sandwich using the wheat bread.
If you want to have a hassle-free breakfast using this meal, I recommend the Charles Jacquin product. This product is delicious and healthy for pregnant people like you.
4. Hummus Pita with Egg Veggie
Aside from being cheap, eggs are a great source of folate, iron, omega-3, and choline which you and your little needs as they develop on your tummy especially brain development.
If you want a flavorful meal on your pregnancy days, you can try this flavorful recipe. To prepare this meal, you will need pita bread, veggies, eggs, and hummus. Freely, put a little bit of hummus on your pita bread. Then, slice a hard-boiled egg and placed it too. Chopped some tomatoes and baby spinach and add them! If you want it to be a little spicy, you can add some paprika. Heat it for 10 seconds on your lovely microwave and serve it with grapes and pine nuts.
5. Crab Salad Sandwich
Take note that consuming plates of seafood during pregnancy must be limited. But if you are a lover of these yummy foods, how will you enjoy them? Try this crab salad sandwich. For sure, your cravings will be satisfied!
To prepare this meal, you have to mix 5 ounces of drained crab meat with light mayonnaise and equal parts of carrots, spinach, and onion. Get some whole grain bread and spread this mixture onto it. Easy meal for a preggy!
If you want a canned crab meat, I recommend Chicken of the Sea Lump Crab. Although it is contained in a can, the crab meat still taste fresh and the flavor is always full!
For the bread, I recommend the whole grain bready by Stern’s bakery. Their breads are always fresh and delicious!
6. Veggie Burger
Before you got pregnant, you love those fast-food menus. Sadly, when you are pregnant, it is not recommended to eat much of these foods. So, what can you do to have it again? Simple: Try this burger with a twist of vegetables to make it healthier!
To prepare this meal, use a grill pan and grill a yellow onion and some mushrooms. Then, grill the burger meat. Using a healthy hamburger bun, place some lettuce, carrots, and tomatoes. Add the meat and the onions and mushrooms and add some cheese and grill it for a little while. Surely, you will save time and money, and you will avoid those fast-food menu calories.
If you do not want to spend a lot of effort in grilling and cooking your burger, you can try this ready-made veggie burgers.
There are many ways to cook veggie burgers and you can check out this recipe book.
7. Panera Bread
Have you heard of Panera bread? If not, I tell you, this is a must-try meal while you are pregnant. Panera bread has a unique menu called “You Pick 2” and this menu is easy to eat. This menu includes Napa Almond Chicken Sandwich and Salad and it also has strawberry poppy seed and some slices of apples.
8. Stuffed Acorn Squash with White Beans and Mushroom
Squash has full of nutrients and you need these nutrients during your pregnancy days. To prepare this meal, you need to cut a medium-sized acorn squash horizontally. It is important to remove the seeds, of course. Place the squash on a baking sheet and bake it 345 degrees for 40 minutes. While waiting for your squash, stir-fry ½ chopped onion and mushroom. Add some white beans and garlic and cooked them using a little amount of olive oil for 60 seconds. After this, get your squash and stuff it with some rice and your mushroom and white beans mixture. Bake your stuffed squash again for 7 minutes and enjoy your meal after!
Another way to consume squash is by eating a soup. So, if you want consume squash in a faster way, I recommend Imagine Organic Soup. Aside from the cheap price, it is tasty and delicious.
9. Parmesan Chicken Tenders
According to a study, protein is very important especially for pregnant women. Usually, pregnant women need 50-60g of these proteins every. Well, you do not have to worry to get this amount! Preparing this meal will actually complete the whole grams of protein you need.
To prepare this meal, pre-heat your oven to 475 degrees. While waiting for this, bread your chicken into a mixture of 2 egg whites and bread crumbs. Then, mix your chicken with parmesan cheese, oregano, dry mustard, and garlic powder. Finally, bake your chicken using a wire rack for 15-20 minutes or until you see that your chicken is cooked.
For the parmesan cheese, I personally recommend this specific product. The cheese is already shredded and it comes in a handy pack.
After cooking, there are really excess oils and I always think that these oils can be reused. With this, I have found out a great utensil.
10. Quick and Easy Pizza Salad
When I was pregnant with my little boy, I am so in love with pizzas and I have to make sure that the pizzas I consume are healthy. Because of this, I found a great healthy recipe called pizza salad.
To prepare this meal, use an Amy’s Organic Single Serve Pesto Pizza. Cook this pizza according to the instructions given on its packaging. Then, spread some veggies on the top. I recommend green peas, cucumber, tomatoes, and chickpeas. To add more taste, add some garlic! Surely, you will eat a delicious and healthy meal as well because this meal consists of a relative amount of iron that a pregnant person needs.
11. Pumpkin Crunch Parfaits
When you are pregnant, there are many foods you need to avoid and this includes sugar! According to a study, consuming too much sugar while pregnant may give you pregnancy-induced diabetes. So, if you want to eat some sweet, healthy dessert, try this meal! Additionally, this meal may be used as your breakfast and not just an ordinary dessert to feed you and the little one inside you!
To prepare, mix a ½ cup of pumpkin puree, ¼ tsp. pumpkin spice, and nonfat plain yogurt in a mug or a glass. Then, put your toppings (raisins and cashews are great but you can add more). If you have more ingredients, you can make another layer!
12. Healthy Pork and Pineapple Kebab
If you love BBQ parties but you are pregnant! Do not worry about it! Trying this pork and pineapple kebab can be your alternative meal. Preparing this meal is easy! Cut some tenderloin or boneless pork and place them in a zip-lock bag. This zip-lock bag should contain your juice. To prepare this juice, put ½ lime juice, ½ chopped garlic, ¼ pineapple juices, and 1 tsp. olive oil. Marinate for about 20-25 minutes. After marinating, it is time to prepare your BBQ. In a stick, put the pork, pineapple chunks, and onions. Spread some pepper and now, it is time to grill!
Interestingly, if you are not in the mood to cook because of your pregnancy symptoms, you can try considering a ready-made marinated sauce. Personally, I recommend Wild Garden Ready-To-Go Gourmet because it really keeps the kebabs juicy.
There are many ways to make a healthy kebab meal and you try reading recipe book to lean more!
13. Fortified Breakfast Cereal
Aside from oats, cereals can work too as your meal when you are pregnant because cereals can provide you the micronutrients your body needs. According to some experts, it is recommended to consume 400mcg of vitamin B per day when you are pregnant. Interestingly, fortified cereals can provide this for you!
14. Dried Beans and Lentils
Beans and lentils are other great sources of iron, folate, fiber, and protein. Additionally, consuming them will also give you generous amounts of calcium. Interestingly, when you consume baked versions you also consume larger amounts of zinc! Eating these meal help you avoid giving birth to a child with low birth weight and surprisingly when you are expecting a normal delivery, having this meal will help you reduce your labor hours!
To get some extra protein per day, incorporating dried beans and lentils into your meal is a great way! Additionally, these two foods are rich in fiber and folic acid. Making a meal using these two is very easy. You can use them as your side dish, put them on your salads, or eat them together with your rice!
If you want an instant one, you can try Amy’s Organic Soups. All you have to do is to heat it.
15. Stir-fried Broccoli
Broccolis are a great source of nutrients and are perfect for you and your baby’s development while they are inside your tummy. In fact, broccoli is an antioxidant that keeps your and your baby’s cells healthy and reduces the chances for your baby to develop brain injury.
Making stir-fried broccoli is very easy and you can even consider it as your meal for breakfast, lunch, or dinner! To prepare this meal, season your broccoli and mushroom with salt and pepper. Then, eat your pan and put a little olive oil. After, place your seasoned broccoli and mushroom and add some soy sauce. Stir-fry it then until it is cooked.
You can also try broccoli supplements which you can take every day.
16. Nonfat Milk
Okay, this may not be a meal but you can call it “Mealk”. Everyone needs milk because milk is a great source of calcium and when you are pregnant, remember that there are 2 people who will consume the milk you drink. Any milk is good but not all milk has a high amount of calcium. For this reason, nonfat milk is the best choice.
Anmum materna is the one I used when I was pregnant and up to today, I see its wonderful effects on my child.
17. Banana Smoothie
Pregnancy may cause you unpleasing symptoms such as fatigue and to overcome this, you must have some banana smoothie every day. Aside from this, bananas also ease your stomach when you feel like you want to vomit.
To prepare, peel a ripe banana and chop it into small pieces. Place them then on a blender and pour the milk. When you see that the mixture is frothy, it is already done!8
Another way to eat these bananas is by adding them to your oats and cereals together with some other fruits such as berries and apples.
When you are pregnant, your kinda feel not doing anything even simple smoothies like these and that is normal. Lucky for you, there is a delicious ready-to-drink banana smoothie!
Personally, when I make smoothies, I use this portable blender. The reason at first why I bought it is because I find cute and eventually, when used it, I found how amazing it works.
Drinking a glass of orange juice can fill up your vitamin K, vitamin C, and folate requirements for you and the little one inside you. Drinking orange juice per day can ensure a healthy pregnancy because the nutrients oranges give can help in preventing birth defects. So, to maximize this opportunity, drink and eat oranges during the first semester of your pregnancy. Oranges do not just give you vitamin C but also helps you fight the colds you need to avoid during pregnancy.
If you wonder what meals you can do with oranges, then, do not wonder too much. Simply add these oranges beside your plate and eat one or two after consuming your main meal.
Back when I was pregnant, vitamin C is always part of my day because I was so afraid of getting sick. I personally recommend this vitamin C because it really helps in fighting colds. Remember that you cannot be sick when you are pregnant because your child inside you will also be affected.
19. Smashed Avocado and Tomato on Toast
Use one avocado and scoop it. Of course, it is a must to remove avocado seed! Put the scooped avocado on a bowl which you can use to smash your avocado. To add some taste, squeeze a little bit of lemon juice. Toast some whole grain bread and put a scoop of your smashed avocado on top. Then, add some tomatoes to make it more delicious and healthier!
For an easy meal preparation, you can the sabra breakfast avocado spread. The great thing about it is that it is a 2-in-1 product: it has a avocado spread and at the same, it has a ready toast.
20. Berry Smoothie
Berries may be small but they are filled with many vitamins and nutrients such as vitamin C, fiber, antioxidants, and healthy carbohydrates. Interestingly, berries have low amounts of sugar and for this reason, this is a perfect meal when you are pregnant.
Some love bananas smoothies and others love berries but when preparing a berry smoothie, you do not just use nonfat milk. Instead, you also use yogurt. Chop a generous amount of strawberries and raspberries and place them in your blender add 50 ml of milk and 150 ml of yogurt. Blend and make a mixture and when you see that it is frothy, it is done!
If you are not a fan of preparing fruits just to make a smoothie, you can try a powdered berry smoothie. I personally recommend Vega Protein Smoothie because of its no added sugar feature.
You can also get all the nutrients of berries by trying berry supplements and for pregnant women, I personally recommend the product Organics Prenatal Gummy Vitamins.
21. Crunchy Oat and Nut Yogurt
Yogurt contains high amounts of calcium and when you consume this during pregnancy, you are also helping your child develop healthy bones and teeth. If you do not consume enough calcium, after pregnancy, you might actually get osteoporosis!
Mix your oats, 1 tsp. of olive oil, and 2 tbsp. of maple syrup into a bowl. Then preheat your oven to 180 degrees. While waiting, transfer your mixture into a baking tray and when the oven is ready, bake your mixture for 300 seconds. After, add equal amounts of chopped pecans and almonds and bake again for 300 seconds. By this time, your mixture is already crispy. Transfer your mixture into a bowl and add your dried fruits. Put some yogurt to make it healthier!
If you want to eat some snacks like this without preparing, you can try this fruit bars. They are healthy and you can even eat them in the middle of the night when the baby inside you feels like snacking too!
22. Vegetables and Bacon Frittata
Bacon is my other favorite food back when I was pregnant but some kinds of bacon are being bought with preservatives which are very unhealthy for me and my baby inside me especially when I consume larger amounts. So, to eat bacon in a healthy way, I discovered this meal!
To prepare, remove the fats from your bacon and grill both sides until browned. Then, remove the bacon and fry 100g of mushrooms for around 5 minutes. Remove the mushrooms and fry the tomatoes and potatoes for around 5 minutes. After, beat 2 eggs. When the eggs are well beaten, add the bacon and mushrooms, followed by the tomatoes and potatoes. Season, stir and fry for 10 minutes.
23. Chicken Pesto Pasta
Chicken is a great source of protein and when you eat chicken, you are also giving way to the proper development of your baby’s muscle. When you are pregnant, your blood level requirement increases as well because there is another human inside you. Fortunately, chicken gives iron to you and your baby which will aid in the proper development of tissues, nerves, and red blood cells.
Make your pasta unordinary by trying this meal. To prepare this meal, boil your pasta and follow the instructions on its packaging. Then, drain the pasta but keep the water you just used. Add tomatoes, pesto, and 300ml cream. Stir all the ingredients and it is done!
24. Fish Pie
According to a study, eating fish is very healthy for you and the little baby inside you. To add a twist, you can try this Fish Pie meal. To prepare, pre-heat your oven to 100 degrees. While preheating, prepare your fishes by removing the bones. Flake and poach your fishes. Next, boil 500g of potatoes and when they are done, mash the potatoes using 40 ml nonfat milk. Get 1 tbsp. vegetable spread and heat it in a saucepan together with 1 tbsp. flour. Add some milk and stir well to make a sauce. When the sauce is ready, add your fishes to it and put the mashed potato on top of the fishes. It is tastier when you add cheese but it up to you. When the oven is ready, bake it for 15-20 minutes.
Another alternative and fast way to make a fish pie is by trying a fish mix and I personally recommend the product crawfish pie mix by Mam Papaul.
When you are pregnant and you are not a fan of fishes, you can still get the nutrients of this meal by having supplements. Personally, I recommend the brand Nordic Naturals. Even when I was not pregnant, this brand is what my family use.
25. Chili con Carne
Personally, I find this meal super delicious and if I ever get hungry back when I was pregnant, I buy a ready-to-go pack at a nearby store. Gladly, I found a way to prepare this yummy meal!
To prepare, get your favorite saucepan and heat 1 tbsp. of olive oil. At low heat, add 2 chopped garlic and cook them for 60 seconds. Then, add 250g of beef meat and cook it until it gets brown. Next, you can add chili flakes depending on your taste, and after, add some chopped tomatoes. Stir and simmer this mixture for few minutes and then, pour some drained kidney beans and simmer the mixture for 30 minutes.
If you plan to get an instant chili con carne, I personally recommend the brand Nalley because you will really be able to taste the different flavors of the ingredients.
There are many instances when you need to chop and mince garlic, onion or any other spices and I found a great utensil for this.
26. Stir-fried Black Bean Beef
First, cut your beef steak into strips and when they are ready, use a wok and add some oil and grated ginger. Cook the beef strips until they turn brown and add some green beans and cook for 60 seconds. Next, pour 4 tbsp. of black bean sauce and make sure that all the ingredients are covered by the sauce. Cook further and serve this meal with rice or noodles.
27. Mediterranean Tray Bake
Preheat your oven to 400 degrees and while pre-heating, place 900g of new potatoes, your choice of vegetables, and pine nuts into a large oven bowl. Drizzle some olive oil onto your dish and bake for 20 minutes. After 20 minutes, stir your pesto and bake again for another 5 minutes.
Because this meal contains pine nuts, it is interesting to know that when you eat this meal, you are also supplying your and your child’s body with magnesium. Magnesium will help you avoid premature labor. Additionally, your baby’s nervous system will be well-developed as well.
28. Beef Stew and Dumplings
To prepare, add 2 tbsp. of vegetable oil into a large saucepan and heat this. Next, add 300g of beef and cook this until the beef gets browned. Add chunks of carrots and diced onions and let the mixture boil for 1 and a half hours. It is important to always check if there is still water left. While waiting, make your dumplings by using flour and butter. Rub these two until you create a crumb. Then, add 2 tbsp. of water to turn this into a dough. Shape this dough into balls and add them to the stew. Continue cooking for 30 minutes and then serve.
For the ground beef, I personally recommend the Mountain House Brand.
29. Savoury Rice
Turn your ordinary rice by making a savoury one. To prepare this meal, heat 1 tbsp. of vegetable oil and fry some onions for 60 seconds. Then, add 100g of mushrooms and cook it for another 60 seconds. Add rice followed by chicken stock, 1 tsp. curry powder, and 100g sweetcorn. Boil the mixture and let it simmer for 20 minutes.
30. Sweet Potato and Lentil Soup
When you are pregnant, always consider the sweet potato. This meal is a healthy meal because sweet potatoes are full of fiber vitamin B6, vitamin K, vitamin C, iron, copper, and beta-carotene. Knowing this, you would choose to provide these nutrients to the baby inside you! Additionally, sweet potatoes have antioxidants and vitamin A which are needed for your baby’s eye development and skin nourishment.
On a large saucepan, put 2 tbsp. of curry powder and toast for 60 seconds. Then, add 1 tbsp. olive and stir. Next, add equal amounts of onions, garlic, apples, chunks of chicken, and ginger, and gently cook for 5 minutes. Then, peel and grate the sweet potatoes into the mixture and let it simmer for 15-20 minutes. Blend using a stick blender and add some lime juice to make it tastier.
I am a fan of Amy’s Organics and if you want an instant lentil soup, you can try it.
31. Honey Garlic Salmon
Aside from giving protein, salmon is also a great source of omega-3 fatty acids which help in boosting your baby’s brain and that may lead to having higher IQ levels when they grow up. Additionally, eating salmon while pregnant can help your child develop better motor skills and in the future, your child’s risk of having neuro problems will be reduced.
Preparing honey garlic salmon meal is very easy. All you need is to season the salmon fillet with salt, pepper, and cayenne pepper. Then, make a honey garlic sauce by mixing garlic, honey, and apple cider vinegar or lemon juice. Lastly, broil the salmon and serve!
32. Quinoa Shawarma
If you want to prepare a healthy meal on time, try this quinoa shawarma. Because of the beef and quinoa pita bread, your body will be filled with protein which is actually needed when you are pregnant. Just recently, my husband made a different twist with shawarma. We bought quinoa pita bread and we used this instead of regular pita bread.
Using a pan, add some olive oil and fry some onions and garlic. Add your beef and cook it until it gets browned. Then, chop some tomatoes and lettuce. Heat your quinoa pita bread until some of its parts get golden and create your dish by putting generous amounts of the ingredients on the pita bread. Add some cheese to make it more delicious and then roll and fold your dish! The result: healthier shawarma.
33. Avocado Drink
Even when I was not yet pregnant, having this meal as my breakfast or late night dinner is my favorite. Avocadoes are rich in monounsaturated fatty acids, fiber, vitamin B, vitamin K, copper, vitamin E, and vitamin C. So, when you eat avocadoes, you are also giving a way to help your child develop great skin, brain, and tissues. Additionally, consuming this food will reduce your child’s risk of developing birth defects.
You can eat your avocado alone but that would not be tasty at all. So, peel and chop your avocadoes, add some milk, and make it cold by adding ice. Finally, enjoy it! You can also make an avocado shake if you prefer.
Interestingly, there is also an available avocado smoothie which you can easily prepare without doing much things. Personally, I recommend the product Avolov Avocado Smoothie because it taste like real, fresh avocado.
34. Soy and Edamame
My mother-in-law used to prepare this meal together with fried chicken when I was still pregnant and she prepares it for me because she believes that vegetables are good. Edamame actually gives a lot of nutrients and now that my child is 2 years old, I see him very healthy and strong and I give credit to this meal!
To prepare, boil your edamame for 3 minutes and then drain them after. Next, heat another pan and add some olive oil and put back the edamame, and fry them until they are a little charred. Lastly, add some soy sauce and simmer for 30 seconds and serve it!
When you drain foods, the tendency is that some will be thrown away onto your sink. For this reason, I found a great utensil that you can use!
35. Ginger Tea
When you are pregnant, you usually feel emetic and to eliminate this symptom, a ginger meal could help. Another thing is that ginger can help your digestion to be better. You can make ginger tea at home by peeling some ginger and cutting them into cubes. Deep in a glass of water and add some honey and lemon juice to make it more tasteful.
To instantly have a ginger tea, you can also buy one. Personally, I recommend the adanim bio product.
36. Cheese, Bacon and Fig Toast
Figs are great to support your teeth and eventually when you consume these foods, you are also supporting the growth of the teeth of the baby inside you.
To prepare a simple fig recipe, put 4 strips of bacon in a frying pan and cook until they become crispy. Then, drain your bacon. On a separate small bowl, mix your grated cheese and onion with pepper. Then, get your bread and fill it with butter and sprinkle some sesame seeds. After, get your onion marmalade and spread it on the bread. Add the bacon and sliced figs. Finally, put the bread back on to the pan and cook the sandwich for 60-80 seconds.
If you do not want to prepare figs anymore, you can consider trying this fig spread product.
Tahini is composed of sesame seeds that help in building cell integrity and a healthy nervous system for you and the baby inside you. Interestingly, eating this meal will help you boost your immune system. Additionally, the placenta and the uterus will be able to develop properly because of the fats from this meal.
It is very easy to make homemade tahini. First, you have to toast your sesame seeds by heating the tahini in a dry saucepan. It is important to continually stir the sesame seeds. Process these on a food processor and you will see a crumbly result. Then, add some oil. This oil will help in making a smooth paste. After, process it again and it is done! You can add this tahini to any recipe you want.
If you want a hassle-free tahini, you can try this product. It offers the same quality taste like a homemade tahini.
38. Pickled Herring
I found a very interesting fact about herring so I looked for a perfect meal in order to get the nutrients and benefits. Herring is actually good not just while the baby is inside you but you will also see the benefits when you get out of your tummy. People who consumed herring while they are pregnant showed that their babies had better sleeping patterns. Additionally, herring has this DHA which is required for your baby’s brain to mature.
To prepare a pickled herring, heat 4 cups of water to dissolve ¼ of salt. Let this mixture cool and then submerge the herring fillets and refrigerate them overnight. While waiting for time, mix ¼ cup of sugar, 2 cups vinegar, 1 cup water, mustard seeds, peppercorns, 2 bay leaves, and 3 cloves. The next day, combine the refrigerated herring mixture with the other mixture and squeeze some lemon or lime.
When you are pregnant, your feet and ankle tend to be swollen. Interestingly, molasses can reduce this the swelling! Just put this food on top of your muffins or cookies and enjoy.
Before you consume any food, it is important to communicate with your healthcare professionals especially when you have food allergies. Additionally, eating good foods during your pregnancy days but it is important to always eat in moderation. You can also try this pregnant recipe book which can help you choose more delicious meals.
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