Pregnancy 7 Day Meal Plan
Pregnancy 7 Day Meal Plan
If you’re trying for a baby or have just fallen pregnant, it’s important to start taking care of your diet as eating healthy foods will help with your chances of conceiving and having a healthy pregnancy.
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.
As you're not only feeding yourself and aiming to boost your own health and wellbeing, but you are also providing all the nutrients needed for your growing baby, planning your meals can be confusing at first.
This 7-day pregnancy meal plan, curated by Accredited Dieticians, will help you meet your nutritional requirements during this wonderful time of life.
Notes About This Meal Plan
- This meal plan provides 10 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. Eat leftovers within 24 hours of cooking. For advise on food safety in pregnancy visit http://www.foodstandards.gov.au/consumerinformation/pregnancyandhealthyeating/
Want to find out more?
VIEW MORE INFORMATION ABOUT EGGS AND PREGNANCY
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Day One
Breakfast
Porridge made with Rolled Oats, Milk and Mixed Seeds: + 1 serve of fruit (eg. 2 cups berries or 1 medium banana).
Lunch
Tinned tuna or salmon wrap: Small tin tuna or salmon + salad vegetables + avocado + low GI wrap.
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 + 1 tub of yoghurt.
Snacks
Wholegrain crackers with 1 slice cheddar cheese + 1 serve of fruit (e.g. a medium apple or orange or pear).
Day Two
Breakfast
Muesli and Linseeds with Yoghurt: + 1 serve fruit (eg. 6 dried apricot halves or 2 tbsp 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
Fried rice with sliced egg omelette (1 serve)
Dessert/Supper
Homemade smoothie: Made with milk + fruit + yogurt + chia seeds (e.g. banana or berries or mango).
Snacks
1 serve of fruit (eg. 3/4 cup grapes or 5 prunes) + 1 cup veggie sticks.
Day Three
Breakfast
Baked Beans on Multigrain Toast: + one glass of milk. + 1 serve of fruit (eg. 4 small plums or 2 cups diced watermelon).
Lunch
Leftover Fried Rice with Sliced Egg Omelette from night before.
Dinner
Grilled Salmon and Vegetables: served with sweet potato mash + steamed green vegetables (e.g, broccoli and green beans).
Dessert/Supper
Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season and hard 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
Grilled Chicken & Salad Wrap: made with grilled lean chicken + salad vegetables (carrot, tomato, cucumber) + avocado + shredded cheese + multigrain wrap.
Dinner
Healthy Lentil and Feta Frittata
Dessert/Supper
Fruit Salad & Yoghurt: 1 cup fresh fruit salad with 200g vanilla yoghurt.
Snacks
Wholegrain crackers with 1 slice cheddar cheese + sliced tomato + 1 hard boiled egg
Day Six
Breakfast
Muesli and Mixed Seeds with Yoghurt: + 1 serve fruit (eg. 6 dried apricot halves or 2 tbsp sultanas).
Lunch
Leftover Lentil & Feta Fritatta from night before served with salad.
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
Boiled Eggs with Avocado on Sourdough Bread.
Lunch
Baked Fish: Served with vegetables and baked potato wedges + 1 serve of fruit (e.g. 2 cups diced watermelon)
Dinner
Easy Dinner: 1-2 slices multigrain toast with 1 cup baked beans + avocado.
Dessert/Supper
Homemade Smoothie: Made with milk + fruit +chia seeds (eg. a banana or berries or a mango).
Snacks
1 tub of yoghurt + handful of mixed nuts.
Choline - The Forgotten Nutrient
Choline plays a crucial role during pregnancy, helping support brain and spinal cord development – modifying development pathways into childhood and potentially adulthood. Low choline intake levels are associated with an increased risk of neural tube defects in women with adequate folate levels and a failure to provide choline during the first 1000 days post-conception could result in lifelong deficits in brain function even if adequate choline is consumed subsequently.
Latest research shows that if women consumed the equivalent of one extra egg a day, the percentage of women with adequate choline intakes would increase from 39% to 80%.
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!