Top 20 Healthy Meals During Pregnancy

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Eating regular and healthy meals during pregnancy is essential for both the mother and the baby. Inadequate nutrition intake in mothers can lead to low birth weight and various developmental issues in the baby. According to the United Nations International Children’s Emergency Fund (UNICEF), over 20 million newborns fall under the low-birth-weight category every year. Consequently, it is crucial for pregnant women to consume a wholesome, nourishing diet to support the proper growth and development of the fetus, while ensuring that they receive all the essential nutrients and energy necessary for carrying a baby.

While some pregnancies require pregnancy-specific meal planning, most pregnant women do not. However, it is vital to consume various foods every day to achieve the correct balance of nutrients that you and your baby require.

Read on to learn about some easy-to-prepare and delicious healthy recipes for pregnancy.

Top 20 Healthy Meals You Should Have During Pregnancy

Before you try any of the recipes for pregnant women below, make sure to check with your doctor about the ingredients that you may be using to make sure you are not allergic to any food item. Try out the following meal ideas that are not just healthy but will also keep your taste buds happy during these delicate nine months:

1. Apple Cinnamon Overnight Oats

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You Will Need:

• A cup of non-fat milk
• 2/3 cup of oats
• ¼ Tbsp cinnamon powder
• 2 Tbsp chopped walnuts
• 1 chopped apple

How To:

1. Mix the milk and the oats in a bowl. Cover the bowl using a plastic wrap and refrigerate it overnight.

2. Add the remaining ingredients in the morning to make a delicious power breakfast.

This breakfast recipe is a quick and easy option if you are trying to consume low-fat foods.

Health fact

Whole oats contain phenolic compounds and phytoestrogens, which act as antioxidants that help reduce chronic inflammation and decrease the risk of cardiovascular diseases and diabetes (2).

2. Portobello And Black Bean Burritos

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You Will Need:

• 4 flour tortillas
• 2 Tbsp olive oil
• 1 Tbsp minced fresh garlic
• 1 cup of diced onion
• 2 diced Portobello mushrooms
• 3 Tbsp lemon juice
• 1 Tbsp brown rice miso paste
• 1 Tbsp Hoisin sauce
• ½ Tbsp Kosher Salt
• A dash of Tabasco
• 1 cup of canned black beans
• 1 cup of cooked brown rice
• 4 egg whites
• ½ cup of grated cheese
• ½ cup of salsa

How To:

1. Preheat the oven to 350 degrees F.

2. Tightly wrap the tortillas in a sheet of foil and heat in the oven for about 15 minutes.

3. Heat the oil in a pan. Sauté the onion, garlic and mushroom.

4. Mix the lemon juice, miso paste, Hoisin sauce, Tabasco and salt in a bowl. Add this sauce and mushroom mix into a food processor to finely chop the veggies. Add them back into the pan and add the brown rice, black beans and egg whites. Cook over medium heat while stirring continuously.

5. Keep the warm tortillas on a plate and spoon 1/^4th of the mushroom mix, 1/^4th of the cheese and 1/^4th of the salsa on the center. Roll the tortillas and enjoy.

This is one of the most flavorful vegetarian recipes during pregnancy that you can try and stack up on some folate and Vitamin C.

3. Aloo Methi (Fenugreek) Tofu Paratha

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You Will Need:

• Soya Flour Dough
• ½ cup of grated and boiled potatoes
• ¾ cup of chopped Methi (Fenugreek) leaves
• ¾ cup of crumbled tofu
• ½ Tbsp turmeric powder
• 2 Tbsp dried mango powder
• 1 Tbsp finely chopped green chillies
• Salt as per taste
• 2 Tbsp Soya oil

How To:

1. Roll out the dough to make rounds for the paratha base.

2. Mix all ingredients together, except the oil. Place the stuffing in the center of the rolled out dough and fold the edges over. Pinch the sides to make a ball.

3. Flatten it using your hands and roll it again.

4. Heat a pan and cook the paratha. Once it starts to turn brown, add a little oil to make it crispy and golden brown.

Tofu is a great alternative for meat. It is low in calories and is an iron-rich food.

4. Pear And Cheese Sandwich

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You Will Need:

• English muffin
• 1 sliced pear
• Slices of cheese
• 2 Tbsp Almond butter

How To:

1. Split the muffins into two horizontally.

2. Place a few slices of pear on half the muffin. Add a few layers of cheese slices. On the other half, spread the almond butter.

3. Place both the halves on a pan or grill and cook until the cheese melts. Close the sandwich and enjoy.

This recipe is a quick and healthy option if you are snacking during the day.

5. Fiesta Salad

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You Will Need:

• 1 cup of Chopped lettuce
• 1 cup of canned black beans
• ½ baked and cubed sweet potato
• 1/3 cup of diced tomato
• ¼ cup of corn kernels
• ¼ cup of grated cheese

For The Dressing:

• 1 Tbsp lime juice
• 1 Tbsp olive oil
• ¼ Tbsp chopped garlic
• Salt and pepper to taste

How To:

1. Mix the ingredients for the dressing in a bowl. Add all the remaining ingredients in another bowl.

2. Add the dressing to the salad and toss well. Sprinkle cheese on top and serve chilled.

This bright mix of veggies and leafy greens will leave you feeling satisfied and healthy.

6. Bajra And Moong Dal Khichdi

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You Will Need:

• ½ cup of Bajra (black millet) soaked overnight and drained.
• ½ cup of yellow moong dal
• 2 Tbsp Ghee (clarified butter)
• Salt to taste
• 1 Tbsp cumin seeds
• A pinch of asafetida
• 1/4^thTbsp turmeric powder
• Water

How To:

1. In a pressure cooker, add the Bajra, dal, salt and water. Cook for four whistles.

2. Heat Ghee (clarified butter) in a pan and add the cumin seeds. Let them start to splutter. Add the asafoetida and turmeric powder. Sauté for a few seconds and remove the pan from the heat.

3. Once the steam releases from the pressure cooker, add the tempering and mix. Cook the khichdi over a medium flame for three more minutes and enjoy it hot.

This legume-based meal is protein-packed and is full of carbohydrates that would fuel your body during pregnancy.

Quick tip

You may add some vegetables to the khichdi for more fiber and antioxidants. Remember to add them while pressure cooking bajra and dal.

7. Mushroom Quinoa Risotto

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You Will Need:

• 3 cups of mushroom broth
• 3 Tbsp olive oil
• 2 Tbsp finely chopped shallot
• 1 Tbsp minced garlic
• 1 ½ cup of white quinoa
• 1 cup of Diced mushrooms
• Salt and pepper to taste
• 1/3 cup of grated cheese

How To:

1. Heat the broth and let it simmer.

2. Heat some olive oil and sauté the garlic and shallot. Add the quinoa and cook for about three minutes.

3. Add ½ cup of broth to the quinoa and cook until it evaporates. Keep repeating the process until the quinoa cooks. Your risotto is ready.

4. Heat remaining oil and cook the mushrooms until they turn brown. Add salt and pepper and remove from heat.

5. Add the mushrooms and the cheese to your risotto.

8. Cucumber And Yogurt Rice

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You Will Need:

• 1 cup of cooked rice
• 1 cup of yogurt
• ½ cup of chopped cucumber
• 1 cup of grated carrot
• ¼ cup of chopped coriander
• Salt as per taste

For Tempering:

• 1 Tbsp cumin seeds
• 2-3 Green chillies
• 1 Tbsp urad dal (split black lentils)
• ½ Tbsp asafetida
• Few curry leaves
• 1 Tbsp oil

How To:

1. Mix the rice, yogurt, cucumber, carrot, coriander and salt.

2. Heat oil and add the cumin seeds. Once they start to splutter, add the dal, green chillies, asafetida and curry leaves. Sauté for a minute and add the tempering to the rice. Mix well and serve it chilled.

Remember to always use fresh dairy products for meals during pregnancy.

9. Pizza Salad

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You Will Need:

• 1 Frozen organic pizza slice
• 1 cup of mixed green vegetables
• ½ sliced cucumber
• 1 cup of halved grape tomatoes
• ½ cup of canned chickpeas
• 2 Tbsp olive oil
• 2 Tbsp vinegar
• Garlic powder to taste

How To:

1. Thaw the pizza in the oven.

2. Mix all the remaining ingredients In a bowl, and spread the mix over the pizza slice. Heat the pizza in the oven.

You may think pizzas are unhealthy, but this green version contains a healthy dose of magnesium, Vitamin C, and iron.

10. Chicken And Tomato Pasta With Snow Peas

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You Will Need:

• 350 g penne pasta
• 100 g diagonally halved snow peas
• 500 g single chicken breast fillets
• 1 Tbsp olive oil
• 1 cup of tomato basil pasta sauce
• Salt and pepper as per taste

How To:

1. Cook the pasta in water as per the instructions on the packet.

2. Now, add the snow peas and let it boil for a minute. Drain the water and keep them aside.

3. Heat a frying pan over medium heat. Brush oil on the chicken fillets and season with some salt and pepper. Cook the chicken until tender. Remove and keep on a plate and cover it with foil. Let it stay aside for about five minutes.

4. Add the sauce to the cooked pasta. Heat the pasta in a pan and add the shredded chicken to it. Mix well and serve.

11. Broccoli And Pea Soup

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You Will Need:

• 2 Tbsp olive oil
• 1 chopped onion
• 500 g chopped broccoli
• 250 g frozen peas
• 500 ml unsweetened soya milk
• 500 ml vegetable stock
• Salt and pepper as per taste

How To:

1. Heat the oil and saute the onion in a pan. Next, add the peas and the broccoli. Cook until the vegetables turn tender.

2. Add the soya milk and the stock. Let it come to a boil. Now, reduce the heat and let it simmer for about 20 minutes. Add the seasoning.

3. Pour the contents into a food processor and blend to get a smooth consistency. Heat the soup and enjoy.

These two ingredients are a healthy option to include more zinc into your diet.

Quick tip

If you prefer, you may replace olive oil with coconut oil in the recipe. Also, add fresh basil or mint while blending the soup for a refreshing taste.

12. Beef And Black Eyed Bean Casserole

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You Will Need:

• 150 g cubed lean bacon
• 1 chopped onion
• 500 g stewing beef
• 1 can of black eyed peas
• 1 Tbsp smoked paprika
• 2 Tbsp chopped sun-dried tomatoes in oil
• 1 Tbsp plain flour
• 400 ml water
• 2 bay leaves
• Salt and pepper as per taste
• Water

How To:

1. Preheat the oven to 320 degrees F.

2. Add the bacon and onion to a pan and cook until the bacon releases its fat and the onion turns brown.

3. Remove the onion and the meat from the pan and transfer to a casserole. Add the beef, peas, paprika and the sun-dried tomatoes. Sprinkle the flour and mix everything together.

4. Add water and the bay leaves and seasoning. Stir well. Cover and cook in the oven for about 90 minutes.

13. Spanish Omelet With Peppers

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You Will Need:

• 1 peeled and diced potato
• 1 Tbsp olive oil
• 1 finely sliced red onion
• 1 sliced red pepper
• 4 sliced hot Peppadew
• 4 eggs
• 500 g grated cheddar cheese
• Salt and pepper as per taste
• Water

How To:

1. Steam the potato pieces until they turn tender.

2. Heat the oil in a pan and sauté the onion. Add the red pepper and the Peppadew. Cook for some time. Keep stirring. Add the potatoes and mix well.

3. Beat the eggs and add some salt, black pepper, and water. Pour the eggs over the vegetables and cook on low heat. Do not stir. Cover the pan and cook until the eggs set.

4. Now, add the cheese on top. Keep the dish in a preheated oven until the cheese melts.

14. Spinach And Feta Filo Pie

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You Will Need:

• 2 eggs
• 1 finely chopped onion
• 1 bunch of fresh spinach
• 225 g cubed feta cheese
• 100 g chopped cashew nuts
• Salt and pepper to taste
• A pinch of grated nutmeg
• 300 g filo pastry
• Cooking spray

How To:

1. Preheat the oven to 370 degrees F.

2. Steam and chop the spinach.

3. Mix the spinach and the feta cheese. Add the cashew nuts and the onion.

4. Beat the eggs and add it to the mixture. Add black pepper, salt, and grated nutmeg.

5. Grease a sheet of filo pastry with the cooking spray. Place it in a pie dish.

6. Add the spinach and cheese filling and fold the filo pastry.

7. Lightly grease the filo pastry on top.

8. Bake the filo pastry until it turns golden and crispy.

15. Spaghetti With Butternut Squash And Pine Nuts

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You Will Need:

• 1 lengthwise halved butternut squash
• 40 g rocket leaves
• 100 g spaghetti
• 75 g pine nuts
• 1 clove crushed garlic
• 2 Tbsp olive oil
• Salt and pepper as per taste
• ½ cup of grated Parmesan cheese

How To:

1. Put the butternut squash in the microwave and cook it on a high temperature for ten minutes.

2. Cook the spaghetti as per the package instructions. Mix the rocket leaves, garlic and olive oil in a bowl.

3. Toast the pine nuts until they turn brown. Scoop out the flesh of the squash using a spoon and add it to the garlic mix. Add a dash of seasoning.

4. Drain the pasta and add it to the squash mix. Add the toasted pine nuts and grated cheese on top before serving.

You can always sprinkle some nuts and seeds on your spaghetti to add a bit of crunch. Ensure you consult with your doctor before adding these to your diet.

16. Low Fat Creamy Chicken Pasta

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You Will Need:

• 375 g spaghetti
• 3 Tbsp olive oil
• 500 g chicken breast fillet
• 1 finely chopped brown onion
• 2 thinly sliced garlic cloves
• 250 g cherry tomatoes
• 375 ml creamy and evaporated milk
• 2 Tbsp fresh thyme leaves
• 2 Tbsp chopped fresh chives
• 100 g baby spinach
• ½ cup of grated parmesan cheese
• Salt and pepper as per taste

How To:

1. Cook the spaghetti as per the instructions on the packet.

2. Heat oil in a pan and cook the chicken until it turns tender. Mince the cooked chicken.

3. Again heat oil in a pan and sauté the onion and garlic. Add the tomatoes and cook until they turn soft. Add the milk, thyme, spinach, and the chives. Season with salt and pepper and bring the mix to a boil. Add the chicken and spinach mix to the pasta. Stir well and garnish with cheese before serving.

17. Creamy Chicken Pasta With Sun Dried Tomato

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You Will Need:

• 400 g pasta
• 2 Tbsp olive oil
• 300 g thinly sliced chicken breast fillet
• 2 thinly sliced green onions
• ½ cup of chopped semi-dried tomatoes
• ¼ cup of pitted black olives
• 1 Tbsp cornflour
• 375 ml creamy and evaporated milk
• 50 g baby spinach
• 1 Tbsp cold water
• Crusty bread for serving
• Salt and pepper to taste

How To:

1. Cook the pasta as per instructions on the package. Drain and keep it aside.

2. Heat the oil and sauté the chicken and onion. Add the tomatoes and olives and mix well.

3. Mix the cornflour and water to form a paste. Add the milk to the paste. Add the milky paste to the pan and cook until the mix begins to thicken. Add salt and pepper.

4. Add the chicken mix and spinach to the pasta. Cook for about two minutes. Serve with crusty bread.

18. Avocado And Chicken Salad

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You Will Need:

• 1 ripe peeled and chopped avocado
• Juice of a lemon
• 2 Tbsp pomegranate seeds
• 1 cup of Salad leaves
• 100 g chopped chicken
• Chopped quarter of a cucumber
• 1 Tbsp olive oil
• 1 Tbsp cider vinegar
• 2 Tbsp apple juice
• Salt and pepper to taste
• Fresh thyme

How To:

1. Place the salad leaves in a bowl. Add the chicken, cucumber and avocado to the bowl. Sprinkle the pomegranate seeds.

2. Now, mix olive oil, lemon juice, vinegar, and apple juice in a bowl. Add some thyme, salt, and black pepper. Pour the dressing over the salad and toss well. Refrigerate the salad before serving.

19. Creamy Haddock And Salmon Pie

Image: Shutterstock

You Will Need:

• 350 g Haddock fillet
• 200 g salmon fillet
• Sliced white part of a leek
• 500 ml skimmed milk
• 3 bay leaves
• 20 g butter
• 1 Tbsp plain flour
• Salt and pepper to taste
• 1 Tbsp chopped parsley
• 800 g potatoes
• 2 Tbsp butter

How To:

1. Preheat the oven to 350 degrees F.

2. Add bay leaves to the milk and poach the salmon, haddock and leek in it for ten minutes. Discard the bay leaves.

3. Take the fish out and chop them fine. Place the fish in a greased dish and place the pieces of the leek on top.

4. Melt the butter and add the flour in a pan. Add milk and stir well to make the white sauce. Let it simmer until it thickens. Season the sauce and add parsley. Pour it over the fish.

5. Boil the potatoes and mash them in a bowl. Add butter and a little milk. Mix well. Add a layer of potatoes over the fish and bake for 30 minutes.

If you’re looking to add some Omega-3 fatty acids and Vitamin D into your diet, this is the perfect dish for you.

20. Gujarati Curry

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You Will Need:

• 2 Tbsp besan (Bengal gram flour)
• 1 ½ cup of yogurt
• 1 Tbsp ginger and green chili paste
• 2 Tbsp sugar
• 2 Tbsp chopped coriander
• Water
• Salt to taste

For The Tempering:

• Oil
• ½ Tbsp cumin seeds
• ½ Tbsp mustard seeds
• Pinch of asafetida
• 1 dry red chilli
• 2 curry leaves

How To:

1. Mix the besan, yogurt and water in a pan.

2. Add ginger chili paste, sugar, and salt to the mix and bring it to a boil.

3. For tempering, heat the oil in a pan and add the cumin and mustard seeds. As they start to crackle, add the asafetida, red chili and curry leaves. Cook for 15 seconds. Pour the tempering over the curry and let it simmer for another two to three minutes.

4. Garnish with freshly chopped coriander and serve with steamed rice.Try the healthy recipes shared above to tantalize your taste buds in a healthy way during your pregnancy.

Infographic: Healthy Meals To Have During Pregnancy

Maintaining a healthy and balanced diet during pregnancy is crucial for the mother and baby’s health. It can be challenging to resist cravings and stick to a nourishing diet, but it is possible to indulge your cravings in moderation while still prioritizing a healthy diet routine. Check out our infographic for nutritional and delicious meal ideas to incorporate into your pregnancy diet.

Illustration: Momjunction Design Team

Illustration: Top 20 Healthy Meals During Pregnancy

Image: Stable Diffusion/MomJunction Design Team

Eating well during your first trimester is essential for a healthy pregnancy. Learn how to make nutritious meals and snacks to nourish your body and baby.

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Reviewer Author Editor Fact Checker

Jyoti BenjaminMS, RD, CSO, FAND, CD

Jyoti Benjamin has 25 years of experience as a clinical dietitian and currently works in Seattle. She focuses on teaching people the value of good nutrition and helping them lead healthy lives by natural means.Benjamin has a masters in Foods and Nutrition, and has been a longtime member and Fellow of AND (Academy of Nutrition and Dietetics) and the International Confederation of Dietetic Association.

Read full bio of Jyoti Benjamin

Ria SahaB.Tech

Ria is a techie-turned-writer and writes articles on health, with special emphasis on nutrition. She did her B.Tech from West Bengal University of Technology and was previously associated with IBM as SAP ABAP technical consultant.

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Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Lorraine TeronMSc

Lorraine is a postgraduate in Life Science from Mount Carmel College and previously worked as a freelance scientific illustrator. As a project associate and lab technician at the Centre for Cellular and Molecular Biology, Lorraine received valuable insights into Covid-19, transgenerational epigenetic inheritance, and neuro-degenerative diseases.

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