How to Meal Plan During Pregnancy

Meal Planning During Pregnancy is a blessing in disguise especially when you’re having moments of exhaustion. During the first trimester, it might be a bit tougher just because your hormones and symptoms are all over the place. I know, myself, I was making food choices I normally wouldn’t just because I couldn’t fathom the idea of cooking eggs!

Literally for one month straight I would wake up, and make myself a toasted English Muffin with Cream Cheese and a glass of orange juice. Now, there isn’t necessarily anything wrong with that until I noticed the pounds quickly adding up… Too Fast, Too soon.

I realized if I wanted to stay within my maximum gains of 40lbs for my whole pregnancy, I’d have to make some changes quickly. Most doctors recommend gaining between 25-35lbs throughout your pregnancy. I gained about 40 lbs with my first so I knew I was capable of being active through my pregnancy with a steady gain and also capable of regaining my Pre-Pregnancy body back after birth.

Meal Planning for Pregnancy

During Pregnancy, Meal Planning can be done very easily. It’s a Lifestyle that includes Essential Foods to Nourish your growing baby. Meaning that a Healthy Meal Plan can be super easy and super delicious, so you don’t deprive yourself.

Folic Acid is especially important to consume throughout your pregnancy but most importantly during the First Trimester. It can help prevent birth defects of your baby’s brain and spinal cord. You can get this nutritious vitamin through Prenatals or consuming Folic Acid Rich Foods such as Legumes, Asparagus, Eggs,Citrus Fruits, and Broccoli.

Keep in mind, During Pregnancy, to not consume anything raw unless its a fruit or vegetable. Don’t be too hard on yourself when cravings are difficult to avoid. Treat yourself, and get back to eating right for your growing baby.

Food Categories for Meal Planning

Grains- It is recommended to eat at least 6 Servings of Grains a day. Enriched, whole-grain bread and cereals are fortified with folic acid and iron and have plenty of fiber. Oatmeal, Whole Grain Pastas, and Rice are great options to eat throughout the day.

Fruits and Vegetables – Aim for 5 Servings of Fruits and Vegetables a day. Berries are amazing to consume during pregnancy. Berries are packed with vitamin C, Potassium, folate, and fiber. Bananas, avocado, bananas, apples, and dried fruit are great options to mix it up during the week.  Broccoli and Dark, Leafy Greens. Broccoli and dark, green veggies, such as kale and spinach, contain many of the nutrients pregnant women need. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium.

Proteins- 3 Servings of protein is sufficient to nourish your growing baby. You can mix it up and eat a variety of Protein. This includes Meat, Poultry, Fish, Eggs, Tofu, Beans, and Cheese.

Dairy- Calcium is a Must During Pregnancy. This amazing mineral helps build baby’s bones and not to mention, great for mamas skeletal health. Yogurts, Cheese, and milk are great options to include in your Meal Plan.

Fats and Oils- Consuming 6 teaspoons of Healthy Fats and Oils help with baby developing Brain and Eye Health. Instead of butter, try using Olive Oil when cooking. As for food, avocado is amazing as well as Salmon and Nuts.

Sample Meal Plan:

Here’s an example of what I consume Throughout the Day:

Breakfast-

1 Cup of Oatmeal with 2 Cups Silk Almond Milk with 2 Tbsp Honey and a Handful of Strawberries/Blueberries

or

1 Toasted Whole Wheat English Muffin with a Sliced Piece of Avocado and Two Egg Whites Fried Over Easy in Olive Oil, Served with a Glass of OJ

Snack-

1 Cup of Lemon Noosa Yogurt with a Handful of Raspberries

or

A Banana with a Handful of Walnuts

or

An Apple with Almond Nut Butter

Lunch-

Tofurky (Meat alternative for sandwich lovers like me) Sandwich on Two Pieces toasted Ezekiel Bread with American Cheese and Veganaise (Mayo Alternative) Served with La Croix Sparkling Water

or

Salad with Butter Leaves, Chopped Carrots, Sliced Avocado, 1 Chopped Boiled Egg White and Cubed Cheddar Cheese with French Dressing

Dinner-

Lemon Black Pepper Salmon with Steamed Broccoli and a Bed of Rice mixed with Corn

or

Baked Chicken Breast with Sweet Potatoes or Mashed Potatoes served with Roasted Brussel Sprouts