10 Healthy Pregnancy Meals For Each Trimester - Mumberry

If you’re worried that your new pregnancy means you’ll be missing out on super satisfying and delicious meals, don’t even think about it! The tiny human in your bump is more of a reason than ever to enjoy your favorite healthy pregnancy meals and know that they are contributing towards growing the healthiest baby possible. While you might not need double the calories when eating for two, there’s no reason to skimp on the flavor! 

We found the best of the best flavorful, totally yummy, and healthy pregnancy meals for you to indulge in the whole nine months. These 30 meals (10 for each trimester) are full of power foods that will benefit you and your little bun in the oven!

Table of Contents:

• First Trimester Meals
• Second Trimester Meals
• Third Trimester Meals

 

1^st trimester Meals

In the first trimester you may only gain one to five pounds, therefore your focus is on a healthy and balanced diet.

Registered Dietitian Stephanie Beaudette M.Ed.,RD emphasizes that “eating for two should not be taken literally but rather we want women to look at pregnancy as a time to eat twice as healthy.”

The first trimester may cause a lack of appetite, nausea, and a decrease in energy.  For this trimester, we picked meals that pack in the nutrients, have subtle and mild flavors, and are simple to prepare.

1. Creamy green smoothie – The Petite Professional

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. The Best Everyday Smoothie – Thriving Home

 

 

3. Cinnamon Spice and Pear Smoothie - Mumberry

 

 

4. Simple Garlic Lemon Zoodles – Champagne Nutrition

 

  

5. Banana Cinnamon Zoats – PopSugar

 

 

6. Zucchini, Banana, and Flaxseed Muffins – Martha Stewart

 

 

7. Avocado Toast – What’s Gaby Cooking

 

  

8. Turkey Burger Pitas with Avocado & Feta – Ambitious Kitchen

 

 

9. Healthy Pan-Grilled Chicken and Squash Nuggets – Indulge in Nutrition

 

10. Skinny Chicken Salad – Skinny Mom

 

 

2^nd trimester Meals

If you’ve survived the morning sickness, welcome back to the land of the living! ;) The second trimester should bring with it your energy, appetite, and productivity. Woohoo!

 During the second and third trimester, when you are gaining about a pound a week, you will need to add more calories to your diet.

For this trimester, we picked healthy pregnancy meals that might require some more prep (before the third trimester hits and you feel like doing ~nothing~ in the kitchen) and meals with more flavors you may be craving!

1. Sun Butter, Banana + Chia Seed Toast – The Skinny Fork

 

 

2. Raspberry Banana Smoothie – Baker by Nature

 

 

3. The Pregnant Gal’s Brunch Enchiladas – Mumberry

 

  

4. Spinach, Egg, and Avocado Stuffed Sweet Potato – Hello Glow

 

  

5. Cauliflower Rice Burrito Bowl – Minimalist Baker

 

  

6.  Healthy Pesto Tomato and Broccoli Pasta - iFOODreal

 

 

7. Zucchini and Corn Quesadillas – Damn Delicious

 

 

8. Turkey & Kale Baked Ziti (Greek Style) – My Texas Kitchen

 

 

9. Crockpot Chicken Veggie Quinoa Soup – Chelsea’s Messy Apron

 

 

 

10. Grilled Chili Lime Chicken Fajita Salad – Café Delites

 

 

3^rd trimester Meals

Hooray! Your little muffin is almost done baking in that tummy of yours. These meals are similar to the ones we picked for the first trimester, in the fact that they don’t require a ton of preparation. They do have a whole lot more flavor though, and we even threw some higher calorie meals in there to make sure you’re meeting your 450 calorie/day increase.

1. Breakfast Egg Muffins – Hurry the Food Up

 

 

2. Sweet Potato, Black Bean, & Egg White Breakfast Burritos – Ambitious Kitchen

 

 

3. Blueberry Pie Overnight Oats – The Kitchn

 

  

4. Vanilla Latte Protein Smoothie - Celebrating Sweets

 

 

5. Chicken and Wild Rice Casserole with Butternut Squash and Cranberries – Well Plated

 

  

6. Creamy Broccoli and Chicken Quinoa Casserole – Cooking Classy

 

  

7. Chinese Chicken Power Salad – Mumberry

 

 

8. Late Summer One-Pot Minestrone – In My Bowl

 

  

9. Caprese Stuffed Chicken Foil Packs – The Wholesome Dish

 

 

10. Baked Chicken Parmesan Over Zucchini Noodles

 

 

 

What can I do when I don't feel like eating?

Unfortunately, many women suffer from nausea, vomiting or excessive fatigue in the first trimester and eating anything, let alone something healthy, may not be high on your list.

For most this improves after the first trimester but until then, here are some tips to help you eat healthy while feeling less than fantastic. And remember to keep taking your prenatal vitamin daily unless advised otherwise by your healthcare provider, and exercise and stay socially active.

Related Articles:

• 5 Fitness Exercises for All Expecting Moms
• Top 10 Prenatal Pilates Exercises

 

How To Reduce Nausea & Vomiting

Small, frequent meals are touted by health care professionals as one way to minimize your nausea during pregnancy. Keep graham or other crackers on your nightstand to snack on first thing before getting out of bed or late at night.

Include some protein with each of your mini meals or snacks. Cheese and whole grain crackers, peanut butter on apple slices or celery, yogurt topped with granola or berries are just a few ideas.

Read Best Foods for beating pregnancy nausea for more tips

In Conclusion

I hope that enjoyed these 30 recipes for each trimester of pregnancy. Would you like more easy, healthy prenatal recipes formatted for easy printing? Click here to download  Healthy Bump Prenatal Nutrition Guide & Meal Plan

 

References:

• American College of Obstetrics and Gynecology-Nutrition During Pregnancy
• U.S. Department of Agriculture National Institute of Health