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Eating for pregnancy may seem complicated — so many nutrients to squeeze in! And, you don’t want to gain too much weight…or spend too much money on food! Wouldn’t it be great if someone wrote a menu for you so you’d know what to eat each day? Well, we did the work for you in this article!

Keep in Mind These 6 Easy Tips for Meal Planning:

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Eat Regularly

This can help you keep tummy problems like heartburn and nausea away.

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Eat A Variety

This means don’t eat the same things every day. Eat different types of protein — some days choosing chicken, some meatless like beans, sometimes eating fish, lean beef or pork.

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Eat Fruits

Have fruit or veggies at each meal.

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Eat The Rainbow

Eating different colored fruits and veggies at each meal will make your plate more inviting and your meals healthier. Wash fruits and vegetables well before eating.

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Cook with Leftovers in Mind

Cook once; eat two to three times.

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Watch The Fat And Sugar

They can add extra calories you probably don’t need.

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MENU IDEAS

BREAKFAST

PLANNING TIP: Protein in the morning will help keep you full longer!

  • Breakfast smoothie: Greek yogurt, frozen peaches and pineapple, with a tablespoon of uncooked oats or ground flax seed. (Optional: small handful of kale or spinach, washed well)
  • Peachy French toast: Top French toast with light cream cheese and fresh or canned peaches. Great way to use stale bread!
  • Pumpkin-Yogurt Sundae: Mix ½ cup pumpkin puree with ½ cup vanilla yogurt. Top with your favorite breakfast cereal.
  • Egg and spinach breakfast burrito. (Spinach helps baby’s eye development!)
  • Peanut butter n' banana oatmeal. Cook per directions. Stir in 1 tablespoon of peanut butter, ½ chopped banana and a sprinkle of cinnamon.

LUNCH

PLANNING TIP: Pack your lunch the night before so you’re not tempted by fast food!

  • Lentil and carrot soup; whole wheat toast; cucumber spears; tangerine.
  • Grilled cheese sandwich on whole wheat bread; tomato soup; tangerine.
  • Bean burrito with guacamole, lettuce and tomato; peaches.
  • Baked chicken; mashed sweet potato; cooked spinach or greens; apple slices.
  • Pasta salad with tuna, cucumber, avocado, sliced tomatoes and bell peppers over lettuce; pineapple slices.
  • Spinach salad with sliced pork chop strips, dried fruit, sliced tomatoes; wheat crackers.

DINNER

PLANNING TIP: Cooked meat, pork, poultry and seafood can only be kept refrigerated for 3-4 days after cooking. If you don’t think you will use it in that time, freeze it.

  • Pork chops; brown rice; broccoli; apple slices.
  • Salmon patties made with canned salmon; corn relish (corn, bell pepper, tomato, onion, cilantro); avocado, cornbread, cabbage salad; tangerine.
  • Pumpkin Chili; cornbread; pear slices with yogurt.
  • Black or pinto beans with squash and rice, carrots with dip, apple slices.
  • Rotini (curly) pasta; meat sauce; spinach salad with sliced pear.
  • Lentil soup; cabbage salad; garlic bread; grapes.
  • Baked or grilled chicken; grilled pineapple slices; cooked spinach or mustard greens; pinto or black beans.
  • Stir-fry with lean pork, beef, tofu or chicken, bell pepper, carrots and broccoli; brown rice; frozen yogurt with peaches.

SNACKS

PLANNING TIP: Always keep some healthy snacks handy in your refrigerator or purse.

  • Black bean dip (or hummus) with veggies.
  • Yogurt with fruit.
  • Graham crackers or oatmeal cookies with milk.
  • Cheese with crackers or fruit.
  • Baby carrots and celery with dip.
  • Cereal with milk.
  • Dry cereal, nuts and dried fruit.
  • Banana or apple with peanut or nut butter. green leg