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PREGNANCY MEAL PLAN WEEK THREE

Week 3: Fresh Flavors, Easy Prep

Week 3 introduces fresh, vibrant meals with a focus on simplicity and variety. These recipes feature plenty of folate, iron, and omega-3s to nourish your growing baby while supporting your energy levels. Batch-cooking proteins and veggies allows you to repurpose ingredients, making mealtime effortless for both you and your family.

Tips for Success:

  • Plan for Leftovers: Double recipes like soups or roasted veggies for easy reheats.

  • Use One-Pan Meals: Simplify cleanup with sheet pan recipes or casseroles.

  • Snack Prep: Keep healthy snacks like hard-boiled eggs, nuts, or fruit prepped for quick bites.

Week 3 Meal Plan

  • Monday

    • Breakfast: Scrambled eggs with spinach and whole-grain toast.

    • Lunch: Mediterranean chickpea salad with cucumber, tomatoes, and olive oil dressing.

    • Dinner: Sheet pan salmon with roasted sweet potatoes and Brussels sprouts.

  • Tuesday

    • Breakfast: Oatmeal with almond milk, cinnamon, and diced pears.

    • Lunch: Turkey and avocado wrap with a side of raw veggies.

    • Dinner: Shrimp stir-fry with snap peas, carrots, and brown rice.

  • Wednesday

    • Breakfast: Smoothie with almond milk, frozen mango, spinach, and protein powder.

    • Lunch: Leftover chickpea salad with whole-grain crackers.

    • Dinner: Baked cod with roasted zucchini and mashed cauliflower.

  • Thursday

    • Breakfast: Greek yogurt with granola and fresh strawberries.

    • Lunch: Grilled chicken Caesar salad with whole-grain croutons.

    • Dinner: Turkey meatballs in marinara sauce over spaghetti squash.

  • Friday

    • Breakfast: Whole-grain toast with almond butter and sliced banana.

    • Lunch: Lentil soup with a small side salad.

    • Dinner: Garlic butter shrimp with roasted asparagus and quinoa.

  • Saturday

    • Breakfast: Pancakes made with whole-grain mix, topped with almond butter and fresh fruit.

    • Lunch: Tuna salad lettuce wraps with a side of veggie sticks.

    • Dinner: Veggie-packed turkey chili with a side of cornbread.

  • Sunday

    • Breakfast: Smoothie bowl topped with granola and sliced peaches.

    • Lunch: Leftover turkey chili with a small salad.

    • Dinner: Baked salmon patties with roasted green beans and mashed sweet potatoes.

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PREGNANCY WEEK TWO
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PREGNANCY WEEK FOUR