During pregnancy, it is important to prioritize a healthy diet to support your chances of conceiving and having a healthy pregnancy. Certain nutrients like folate, iodine, calcium, iron, omega-3 fatty acids, and choline are particularly important during this time. Planning your meals can be overwhelming, but a 6-day pregnancy meal plan curated by accredited dieticians can help ensure you meet your nutritional requirements. This meal plan will guide what to eat to support your health and well-being, as well as provide the necessary nutrients for your growing baby.
Day 1
Breakfast
Let’s start with day one. Kickstart your day with a heavy and delicious breakfast with porridge prepared with milk, rolled oats, and mixed seeds, plus one serving of fruit (such as a medium banana or two cups of berries).
Lunch
After having a plate of breakfast, it’s time to have lunch. At lunch, one can have a small tin of tuna or salmon. One small can of tuna or salmon combined with salad greens, avocado, and a low-GI wrap
Dinner
Canola oil (for stir-frying) + brown rice + veggies + trim lamb = lamb stir-fry.
Day 2
Breakfast
Muesli and Linseeds with Yoghurt for Breakfast: + 1 serving of fruit (such as 2 tablespoons of sultanas or 6 dried apricot halves).
Lunch
Homemade Toasted Chicken, Cheese, and Avocado Sandwich, which consists of toasted multigrain bread, fresh chicken, cheese, avocado, and margarine It also includes a side salad dressed with olive oil.
Dinner
One serving of fried rice and a sliced egg omelet
Day 3
Breakfast
Baked Beans on Multigrain Toast: +1 glass of milk; +1 serving of fruit (such as 2 cups diced watermelon or 4 small plums).
Lunch
Fried rice leftovers from last evening were served with sliced egg omelets.
Dinner
Steamed green vegetables (such as broccoli and green beans) and sweet potato mash are served alongside grilled salmon and vegetables.
Day 4
Breakfast
Wholegrain Flaky Cereal: + milk + 1 serving of fruit (such as 6 dried apricot halves or 1 cup of homemade fruit salad).
Lunch
One serving of wild rice, dukkah egg, and pomegranate
Dinner
Chicken, vegetables, and quinoa are all combined in a salad called Roast Vegetable, Chicken, and Quinoa.
Day 5
Breakfast:
4 small plums or 1 small mango, plus 1 serving of fruit (multigrain bread with peanut butter). a single milk glass.
Lunch
Grilled chicken, salad greens (cucumber, tomato, and carrot), avocado, shredded cheese, and a multigrain wrap combine to make the Grilled Chicken and Salad Wrap.
Dinner
Feta Frittata with Lentils
Day 6
Breakfast
Mixed Seeds and Muesli with Yoghurt: + 1 serving fruit (2 tbsp. sultanas or 6 dried apricot halves).
Lunch
Baked Fish: Accompanied by baked potato wedges, vegetables, and one serving of fruit (such as two cups of diced watermelon).
Dinner
End your day with an easy and lightweight dinner with 1 or 2 slices of multigrain toast, avocados, and one cup of baked beans. Here is the complete 6-day pack meal for every pregnant woman.
NOTE*
Drink plenty of water throughout the day and include a variety of foods rich in essential nutrients like folic acid, iron, calcium, and fiber. Also, it’s important to avoid undercooked or raw seafood, unpasteurized dairy products, and excessive caffeine during pregnancy. Always consult with your healthcare provider to ensure your diet aligns with your specific needs and any dietary restrictions you may have. If you have any doubts about anything, feel free to contact us.