Knowing what pregnancy meals to eat and what not to eat can be overwhelming. This post will help make sure you know everything you can for this new and exciting chapter in your life.
Are you newly pregnant or wanting to get pregnant soon but stressing about what healthy pregnancy meals and healthy pregnancy snacks you should be munching on?
I totally get it. There is so much information out there but it can still be overwhelming, especially as a first time mom.
This post will break it all down for you with information on what pregnancy foods to eat and what pregnancy foods to avoid, general pregnancy snack ideas as well as the best pregnancy snacks for nausea specifically, and suggestions for first trimester meals, second trimester meals and third trimester meals.
Pregnancy differs from mom to mom and baby to baby so know that this is just general guidelines and information. You should always check with your doctor if you have specific questions or concerns about what pregnancy meals are best for your growing body and baby.
This post is all about pregnancy meals.
Pregnancy Meals
First Trimester Meals
The first trimester of pregnancy is all about survival. Plain and simple.
Morning sickness is so common during this period and it can be rough. Nausea can also come on suddenly if an expectant mother becomes really hungry. For that reason, many women need to eat right when they wake up and some days it feels like they are eating every hour just to keep the nausea at bay.
But if I could tell you one thing about first trimester meals it is that you need to eat to survive. Carbs will probably be your best friend and you may not touch a vegetable. And that is ok. You can try your hardest to eat well balanced meals but this is just not always possible between pregnancy nausea and exhaustion.
Pregnancy Meals for Nausea / Pregnancy Snacks for Nausea
- Crackers/toast/English muffin with peanut butter
- Mac ‘n cheese (yup I said it!)
- Plain pasta
- Cereal
- Homemade muffins
- Eggs (if you can stomach them)
- Avocado toast with eggs (again if you can stomach eggs)
- Fresh fruit
- Yogurt with granola and fruit
- Bagel with cream cheese
- Bagel sandwich with egg, cheese and avocado
Plus lots and lots of water – especially if you are dealing with nausea!
Related: Everything You Need to Know About First Trimester Growth During Pregnancy
Second Trimester Meals
The second trimester is when you will get your groove back yay! Along with that comes more energy and usually much less nausea.
The second trimester is when I recommend really refocusing on healthy pregnancy meals. While you are not technically eating for two in terms of calories, recognize that you will gain weight during pregnancy. It comes with the territory and is a necessary part of pregnancy!
Instead of counting calories, I recommend constructing your pregnancy meals and pregnancy snacks with the following formula:
Protein + Carbohydrate + Vegetable + Healthy Fat
Vegetables usually have a small carbohydrate component to them but I am giving them a separate category. They are filled with lots and lots of vitamins for you and your growing baby and can really help you fill you up… (so you won’t eat all the chips and dip, am I right?!)
To be honest, your second trimester meals should mirror what you were eating before pregnancy, assuming any nausea has subsided.
You do not need to be perfect (we all love our treats pregnant or not) but building your plate with a protein, carb, healthy fat and vegetable will set you up well for healthy weight gain.
Examples of Protein:
- Meat (chicken, steak, ground turkey)
- Fish (but not high mercury fish)
- Eggs
- Greek yogurt
- Cheese
- Deli meat – Talk to your doctor before eating this. Some doctors are ok with it and others are not.
Examples of Carbohydrates:
- Bread
- Bagels
- Rice
- Pasta
- Quinoa (also a protein!)
- English muffin
- Muffins
- Cereal
- Chips/Crackers
- Pancakes/Waffles
Examples of Healthy Fats:
- Avocado
- Peanut butter
- Nuts
- Fish (also a protein!)
- Olive oil
This is my all time favorite pregnancy cookbook. I made so many of these recipes during my pregnancy and still go back to it even now.
Related: 22 Things To Do in the Second Trimester of Pregnancy
Third Trimester Meals
Pregnancy meals in the third trimester should more or less be similar to those you ate in the second trimester.
That formula again is:
Protein + Carbohydrate + Vegetable + Healthy Fat
The few caveats with the third trimester are that:
- Nausea can sometimes reappear
- You get to a point where the baby feels so big that there is not enough room to fit much food. It sounds dramatic but everything is getting compressed in there by this time.
Overall, aim for three healthy and nutrient dense pregnancy meals during this time and well balanced snacks, which we will talk about in more detail below. Your job is to fuel your body adequately for your growing body and baby.
But above all, do not focus on weight gain in the slightest. Weight gain is normal and supposed to happen. Leave it to your doctor to make sure you are gaining the appropriate amount of weight.
Related: 4 Easy Pregnancy Mocktails for Any Season
Pregnancy Snack Ideas
I like to think of snacks as mini meals although sometimes they can look like the size of a regular meal.
Regardless, you want to look for nutrient dense snacks with some protein and healthy fats to keep you full, carbs for energy and vegetables for the vitamins and sense of fullness. Snacks high in iron are a plus too!
Pregnancy Snack Ideas:
- Fruit – strawberries, raspberries, banana, blueberries, peaches, apple, etc
- Peanut butter with celery, apples, banana, toast or crackers – (great protein and healthy fat)
- Greek yogurt with fresh fruit, nuts, granola, hemp seeds, chia seeds, etc
- Nuts – peanuts, walnuts, pecans, pistachios, almonds, cashews or sunflower seeds
- Eggs – scrambled, hard boiled, omelettes, egg sandwich
- Fresh veggies (broccoli, celery, carrots, cucumber, pepper, grape tomatoes) with hummus or yogurt dip
- Avocado on toast or chips (great healthy fat!)
Pregnancy Foods to Avoid
There are also several pregnancy foods to avoid for a variety of reasons. I always recommend you speak with your doctor about what is best for you and your situation but the list below are the general pregnancy foods to avoid.
Pregnancy Foods to Avoid:
- Alcohol
- High amounts of caffeine (over 200mg)
- High mercury fish (swordfish, shark, king mackerel, big eye tuna, etc)
- Raw eggs
- Raw meat
- Raw seafood and sushi
- Deli meat (this is controversial between doctors)
- Unpasteurized/soft cheeses
- Pre-prepared foods
This post goes into detail about why you should be avoiding these foods during pregnancy.
This post is not intended to serve as medical advice. Consult your doctor with any specific questions relating to nutrition during pregnancy.
This post was all about pregnancy meals.
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