Pregnancy Meal Plan for a Week (Food-Safety Friendly)
During pregnancy, the goal is varied, balanced meals and strict food safety. This plan uses well-cooked meat, fish and eggs, pasteurised dairy, plenty of vegetables, fruit, whole grains and legumes. It avoids raw or undercooked meat, fish and eggs, liver, and unpasteurised or soft mould-ripened cheeses. Always follow the advice of your midwife or doctor, which may differ depending on your situation and country.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Porridge with milk, banana and ground almonds | Lentil and vegetable soup with wholegrain bread | Baked salmon (cooked through) with potatoes and green beans |
| Tuesday | Wholegrain toast with fully cooked scrambled eggs | Leftover salmon and potato salad with cooked vegetables | Chicken and vegetable stir-fry with rice |
| Wednesday | Yogurt (pasteurised) with oats and kiwi | Chickpea and roasted pepper wrap | Beef and bean chili (well-cooked) with rice |
| Thursday | Wholegrain cereal with milk and berries | Leftover chili with a jacket potato | Whole-wheat pasta with spinach, ricotta (pasteurised) and peas |
| Friday | Toast with peanut butter and apple slices | Hard-boiled egg and quinoa salad | Roast chicken with roasted root vegetables |
| Saturday | Pancakes with fruit and yogurt | Chicken and vegetable soup | Cod fillet (cooked through) with sweet potato mash and broccoli |
| Sunday | Omelette (cooked through) with mushrooms and cheddar | Red lentil curry with rice | Homemade beef burgers (well-done) with salad |
Grocery list
Produce
- Bananas
- Kiwis
- Berries
- Apples
- Spinach
- Green beans
- Broccoli
- Peppers
- Mushrooms
- Carrots
- Onions
- Garlic
- Root vegetables
- Sweet potatoes
- Potatoes
- Salad (washed well)
- Frozen peas
Meat, fish & eggs
- Salmon fillets
- Cod fillets
- Chicken breasts
- Whole chicken
- Minced beef
- Eggs
Dairy (pasteurised)
- Milk
- Plain yogurt
- Ricotta
- Cheddar
Pantry
- Rolled oats
- Ground almonds
- Wholegrain cereal
- Rice
- Quinoa
- Whole-wheat pasta
- Red lentils
- Canned chickpeas
- Canned kidney beans
- Canned tomatoes
- Peanut butter
- Flour
- Stock cubes
Bakery
- Wholegrain bread
- Wraps
- Burger buns
Tips for this week
- Cook meat, poultry, fish and eggs thoroughly, and wash fruit, vegetables and herbs carefully.
- Keep leftovers in the fridge and eat them within a day, reheated until piping hot.
- Choose oily fish such as salmon, within the limits advised by your health professional.
- Prepare a few snacks (fruit, yogurt, nuts) for nausea or hunger between meals.
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Download on the App StoreFrequently asked questions
Which foods should be avoided during pregnancy?
Advice commonly includes avoiding raw or undercooked meat, fish and eggs, liver, unpasteurised dairy and soft mould-ripened cheeses, and limiting caffeine. Your midwife or doctor will give you the advice that applies to you.
Do I need to eat for two?
No. Energy needs increase only moderately, mainly later in pregnancy. Focus on quality and variety rather than quantity.
Is this plan a substitute for medical advice?
No. It is an example of balanced, food-safety friendly meals. Gestational diabetes, anaemia or other conditions require personalised advice.
More meal plans
- Healthy Weekly Meal Plan for Beginners
- 7-Day Mediterranean Diet Meal Plan
- Budget Family Meal Plan for a Week (Family of 4)
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