7 Day Meal Plan

We have developed a dietitian-approved meal plan you can follow while you are trying to conceive and continue to use well after your baby arrives. The meal plans are designed with flexibility in mind – add to your current diet or make small changes to best suit your taste. Just remember sticking to portion sizes is important!

Get ready to eat healthy for you and your baby and have fun while doing it!

Breakfast:
AM Snack:
Lunch:
PM Snack:
Dinner:
Night Snack:

Baby Bump Breakfast Smoothie:
Start your day with a tasty, nutrient-dense liquid breakfast.

Wheat Toast And Egg:
Whole eggs and avocado are excellent sources of choline, and are a nutrient dense snack.

Black Bean Quesadilla And Granola Bar:
Beans and oats are excellent sources of fiber and iron.

Almonds And Cheese:
This duo is packed with the bone-building mineral calcium.

Rigatoni With Chicken And Grilled Vegetables:
This dinner is packed with tasty ingredients, providing lots of magnesium.

Chocolate Dipped Banana With Peanut Butter:
A girl must have some dessert when she’s pregnant. This dessert will satisfy a sweet craving, while delivering magnesium, calcium and potassium.

Breakfast:
AM Snack:
Lunch:
PM Snack:
Dinner:
Night Snack:

Overnight Oats:
Chia seeds are antioxidants and rich in omega-3 fatty acids.

Kefir With Blueberries:
Kefir delivers a wealth of probiotics while blueberries are rich in antioxidants.

Strawberry And Turkey Salad With Sweet Potato Side:
This lunch combo is a great choice at any stage of your pregnancy. The salad delivers an abundance of folic acid, while sweet potato is rich in vitamin A.

Hummus, Veggies And Cheese:
This convenient snack is packed with zinc, boosting your immunity.

Slow Cooker Coffee-Braised Brisket With Potato And Carrots:
This “comfort food” brisket dinner delivers vitamin B-12 and iron.

Chocolate Covered Almonds:
This protein packed snack delivers folate while satisfying those chocolate cravings.

 

 

 

 

 

Breakfast:
AM Snack:
Lunch:
PM Snack:
Dinner:
Night Snack:

Eggs And Avocado Toast:
This breakfast will quickly become ‘mom’s best friend’ thanks to choline found in eggs and avocados.

Apple:
Apples are rich sources of insoluble fiber and Vitamin C.

Personal Pregnancy Barbeque Chicken Pizza, Hummus And Veggies:
This pizza takes less time to make than delivery and is loaded with good-for-your toppings. The hummus and veggie side is rich in fiber, helping you to feel full longer.

Dates And Peanut Butter:
This snack provides a sweet but nutritious treat in the middle of the day.

Ginger Tummy Taming Stir Fry:
Incorporating ginger into your diet can be a helpful digestive aid. Eat up!

Frozen Yogurt With Walnuts:
Nuts are a great source of protein, healthy fats and fiber. Frozen yogurt provides calcium and probiotics.

 

 

 

 

Breakfast:
AM Snack:
Lunch:
PM Snack:
Dinner:
Night Snack:

Protein Power Egg Muffins And Banana With Almond Butter:
Eggs have choline, and potassium can be found in bananas, both important nutrients. Almond butter has vitamins and minerals like calcium, magnesium, and iron.

Peanut Butter Oatmeal & Bacon:
This sweet and savory snack gives you a balance of whole grains, fiber, protein, and iron.

Warmed Green And Grain Bowl:
Greens will give you calcium and fiber. To keep it easy on the tummy, this dish is more bland than spicy, but you can always add red pepper flakes for a flavor kick too.

Kiwifruit With Cottage Cheese:
Kiwi has prebiotic fiber that feeds the “good gut” bacteria in your body. Plus, it has more vitamin C than oranges and as much potassium as a medium banana. The tangy-sweet taste blends well with creamy, protein rich cottage cheese.

Sheet Pan Salmon:
Put it all on a tray and walk away! Omega-3 rich fish, like salmon, is important to have at least twice a week. If you have leftovers, use them the next day over salad greens.

Trail Mix:
When you want something crunchy or chocolatey, reach for trail mix to get a boost of fiber and good fats in your snack.

 

 

 

 

Breakfast:
AM Snack:
Lunch:
PM Snack:
Dinner:
Night Snack:

Blueberry Yogurt Parfait With 2 Hard-Boiled Eggs
Yogurt gives your body calcium and probiotics. Blueberries (or your favorite fruit provides some sweetness with added fiber, vitamins, and minerals). Hard boiled eggs make for a convenient way to make this meal-worthy.

Snack Bar:
Instead of sweets, pick a bar that contains mostly nuts with a hint of chocolate and less than 5 grams of sugar.

Tuna Wrap With Pita Chips:
This tuna salad offers a bit of crunch with walnuts and sweetness from dried cranberries, which also have flavonoids.

Tuna Stuffed Avocado:
Avocados are a nutrient and energy dense snack with nearly 20 vitamins and minerals.

Cauliflower Mac And Cheese:
Who doesn’t love mac-n-cheese, especially with a baby on board? This version adds flavor and fiber with roasted cauliflower in the sauce.

Chocolate Covered Raspberry Smoothie:
Smoothies can be a delicious way to get your calcium and dessert fix at the same time.

 

 

 

 

 

 

Breakfast:
AM Snack:
Lunch:
PM Snack:
Dinner:
Night Snack:

Blueberry Yogurt Pancakes With Butter And Hard-Boiled Eggs:
Pancakes are easy on the tummy and yogurt adds a boost of protein and calcium. You can freeze extras for busy weekday mornings.

Pear Or Fresh Fruit & Cheese:
Fruit is a good source of fiber, vitamins, and minerals. It’s an easy grab-and-go snack.

Greek Salad With Red Wine Vinaigrette And Whole Wheat Pita:
This meatless salad gets protein from hummus, chickpeas, and feta cheese and it’s loaded with veggies plus a salty bite from the olives and feta cheese.

Tuna Stuffed Avocado:
This afternoon snack is rich in omega-3 and dietary fibers. A scoop of cooked tuna with half an avocado is the fiber rich snack that will be sure to satisfy you until dinner.

General Tso’s Chicken With Brown Rice:
Make this in the slow cooker to give yourself a break from cooking. Tastes better than the take-out version with many more vegetables and brown rice for fiber, vitamins, and minerals.

Popcorn Chocolate Nut Crunch:
When you want to munch, popcorn and nuts make a winning punch of nutrition. Chocolate chips add something sweet to satisfy your cravings.

 

 

 

Breakfast:
AM Snack:
Lunch:
PM Snack:
Dinner:
Night Snack:

Special Egg Muffin:
Start your morning off right with a yummy and nutritious egg sandwich that kicks off your day with protein and calcium.

Peanut Butter Toast:
Peanut butter toast is easy on the stomach and easy for you to make.

Chicken Salad Sandwich And Banana:
Make chicken salad with leftover chicken or grocery store rotisserie. You’ll get protein and veggies. Make it a wrap to fit even more veggies inside.

Hummus, Veggies And Cheese:
This protein dense snack is great to munch on. The best part – this combo of fruits, veggies and hummus are guilt-free.

Spaghetti And Beef Meatballs With Sautéed Zucchini And Tomato:
Make a big batch of these meatballs and freeze. Zucchini, mushrooms, and beef come together for a delicious veggie-filled meatballs.

Frozen Yogurt With Walnuts:
Nuts are a great source of protein, healthy fats and fiber. Frozen yogurt provides calcium and probiotics.

 

 

 

These meal plans were developed by Rebecca Scritchfield, MA, RD. Rebecca Scritchfield is a paid spokesperson for Vertical Pharmaceuticals, LLC, the maker of the OB Complete® family of prescription prenatal dietary supplements.

The contents of this website, including audio, text, graphics, images, and other material (“Content”) are for informational and educational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, pediatrician, or other qualified health provider with any questions you may have regarding diet and exercise during and after pregnancy, or other medical condition.