When you’re expecting, confusing situations can quickly become the norm. Why would a stranger think it’s appropriate to touch your belly? How about loved ones who feel the need to share their birth horror stories? You can’t always avoid those baffling moments, but coming up with your pregnancy meal plan should never be one of them.
The American College of Obstetricians and Gynecologists recommends eating a diet full of fresh fruits and vegetables, whole grains, lean proteins, low-fat dairy and healthy fats.
During your pregnancy, you and your baby will need higher amounts of vitamins and nutrients, so be sure to start a prenatal vitamin like this one from Best Nest Wellness ($30) and incorporate healthy foods. Look for foods rich in folate, iron, calcium, vitamin D and omega-3 fatty acids. Your iron needs double during pregnancy, so load up on iron-rich foods like leafy greens, beans and beef. Eat plenty of healthy fats from nuts, avocados and certain fish to boost your energy and nourish your baby’s growing organs, too.
Day 1 Breakfast: Loaded Quinoa Breakfast Bowl
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
Day 1 Lunch: Sesame Chicken Slaw Salad
I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here’s a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia
Day 1 Dinner: Sweet Potato Lentil Stew
I fell in love with the spicy aromas in this slow-cooked lentil stew. Add whatever ingredientsyou have on hand, like zucchini, spinach, kale and corn. —Heather Gray, Little Rock, Arkansas
Day 2 Breakfast: Southwest Breakfast Wraps
I always thought eating healthy wouldn't be as enjoyable as eating whatever I wanted. This recipe proved me wrong; healthy ingredients taste wonderful and are just as mouthwatering without the extra calories. —Nicole Hackley, Culbertson, Montana
Day 2 Lunch: Shrimp Avocado Salad
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
Day 2 Dinner: Tasty Turkey and Mushrooms
Sliced mushrooms star in this tender turkey recipe. It takes just minimal preparation and makes a healthy main dish when served with a side of brown rice. —Nancy Zimmerman, Cape May Court House, New Jersey
Day 3 Breakfast: Whole Wheat Pancakes
To fix a large batch of tender pancakes for my five children, I rely on this quick and wholesome recipe. It calls for whole wheat flour and buttermilk, which make the pancakes filling but also light. Serve them with hot chocolate for a breakfast that's sure to delight little ones. —Line Walter, Wayne, Pennsylvania
Day 3 Lunch: Almond Chicken Salad
My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas
Day 3 Dinner: Quinoa Unstuffed Peppers
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer's stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York
Day 4 Breakfast: Classic Avocado Toast
This is such an easy way to add avocados to your diet. Use healthy multi-grain bread and top with sliced radishes and cracked pepper or lime zest, chipotle peppers and cilantro for extra flavor. You'll want to make this avocado toast recipe every morning! —Rachel Seis, Milwaukee, Wisconsin
Day 4 Lunch: Turkey Dumpling Stew
My mom made this stew when I was young, and it was always a hit. Since it's not time-consuming to make I can fix it on a weekend for our children, who love the tender dumplings. —Becky Mohr, Appleton, Wisconsin
Day 4 Dinner: Tropical Chicken Cauliflower Rice Bowls
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
Day 5 Breakfast: Peanut Butter Banana Oatmeal
The classic flavors of peanut butter and bananas come together in this kid- and adult-friendly oatmeal. Debbie Perdue of Westland, Michigan writes, “I tweaked one of my diet recipes to fit my husband's taste buds. We have eaten it many mornings.”
Day 5 Lunch: Salmon and Spinach Salad with Avocado
We eat a power salad packed with salmon and spinach at least once a week. It’s a cinch to make, even after a hard day’s work. —Jenny Dawson, Fond du Lac, Wisconsin
Day 5 Dinner: Healthier-than-Egg Rolls
Frying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll—without the mess. If you prefer a traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas
Day 6 Breakfast: Breakfast Bruschetta
My family loves bruschetta, so why not have it for breakfast? This gives us a healthy start to the morning, and takes very little effort. You get all the traditional flavors, and with egg added, it makes a great meal. —Kallee Krong-McCreery, Escondido, California
Day 6 Lunch: Mediterranean Bulgur Bowl
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
Day 6 Dinner: Simple Grilled Steak Fajitas
After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
Day 7 Breakfast: Breakfast Sweet Potatoes
Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen
Day 7 Lunch: Peanutty Asian Lettuce Wraps
This recipe packs so much flavor into a beautiful, healthy presentation. I love to serve it as an hors d'oeuvre or as the main dish when I have folks over. It's always a hit! I usually serve it with a little extra hoisin on the side. —Mandy Rivers, Lexington, South Carolina
Day 7 Dinner: Salmon with Spinach & White Beans
My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
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Carrie Madormo