7-Day First Trimester Pregnancy Meal Plan Ideas: Recipes & Prep

Updated on November 04, 2022

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First trimester meal plan — Verywell / Amelia Manley

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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Nutrition plays an important role in a healthy pregnancy, so planning for nutritious meals and snacks is paramount. Particularly in the first trimester, you may want to plan ahead to combat morning sickness, satisfy cravings, keep energy high, and nourish your body.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for Pregnancy

In the first trimester, you generally do not need any additional calories as the fetus is still very small. However, nutrition remains important to ensure the baby gets all of the nutrients required for normal growth and development, and you stall well-nourished too.

The idea that you need to eat double the amount of food because you're "eating for two" is not accurate at this stage of pregnancy. Some women will experience nausea or morning sickness (which, despite the name, can happen at any time of day), which may decrease appetite.

A basic, nutritious eating plan based on the Dietary Guidelines for Americans, including vegetables, fruit, whole grains, healthy fats, and protein-rich foods, is ideal during the first trimester of pregnancy. In addition, there are a few vitamins and minerals that you'll need to pay special attention to, including calcium, vitamin D, folate, choline, and iron.

Folate helps prevent birth defects of the brain and spine, and iron helps red blood cells deliver oxygen to your fetus. Calcium and vitamin D contribute to normal bones, for both mom and baby. Choline plays a role in your fetus’s brain development and may also help prevent some common birth defects. Experts recommend that pregnant women get 450 mg of choline each day.

Choline can be found in chicken, beef, eggs, milk, soy products, and peanuts. Although the body produces some choline on its own, it doesn’t make enough to meet all your needs while you are pregnant. It’s important to get choline from your diet because it is not found in most prenatal vitamins.

A healthcare provider can recommend the appropriate vitamin and mineral supplements during pregnancy, to ensure you get enough of these important nutrients (especially if you are unable to consume them in your diet).

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. It is rich in nutrients such as calcium, vitamin D, and folate. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

This meal plan is based on three meals and three snacks per day. It has a good balance of carbohydrates (mostly from whole grains, vegetables, fruit and beans), protein, and healthy fats. It mirrors the recommendations from the Dietary Guidelines for Americans in the section specifically focused on nutrition during pregnancy.

If there are certain foods that you don't enjoy, feel free to swap them out and replace them with something that you prefer, but try to stay within the same category. For example, you can substitute a cup of rice with a cup of pasta. Or perhaps you will swap out cauliflower for broccoli, but keep cooking methods in mind (deep frying adds fat and calories).

Download the 7-Day First Trimester Meal Plan

Download the Meal Plan

Day 1

Breakfast

One packet plain oatmeal made with 2/3 cup of 2% milk
One banana
1 tablespoon walnuts

Micronutrients: 328 calories, 12 grams protein, 55 grams carbohydrates, and 9 grams fat

Snack

1 cup edamame (shelled)
1/4 avocado, diced, sprinkled with lime juice

Micronutrients: 407 calories, 20 grams protein, 27 grams carbohydrates, and 28 grams fat

Lunch

Two slices whole grain bread with 3 ounces canned light or skipjack tuna mixed with 2 teaspoons mayonnaise and once ounce cheddar cheese slice
1 cup spinach
1 cup red pepper sticks

Micronutrients: 470 calories, 40 grams protein, 43 grams carbohydrates, and 17 grams fat

It's important to be mindful of tuna consumption during pregnancy due to the potential mercury content. Choose a brand that tests for mercury levels and opt for skipjack or canned light varieties.

Snack

1/2 cup plain 2% Greek yogurt
1 cup strawberries
2 tablespoons granola

Micronutrients: 166 calories, 15 grams protein, 16 grams carbohydrates, and 5 grams fat

Dinner

3 ounces grilled chicken
1 cup broccoli and 1 cup kale stir-fried in 2 teaspoons olive oil
1 cup pasta with 1/4 cup tomato sauce

Micronutrients: 501 calories, 39 grams protein, 59 grams carbohydrates, and 15 grams fat

Snack

1 medium apple
1-ounce cheddar cheese

Macronutrients: approximately 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Daily Totals: 2,055 calories, 135 grams protein, 227 grams carbohydrates, and 81 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

Smoothie made with 3/4 cup plain 2% Greek yogurt, one banana, 2/3 cup 2% milk, and 1 tablespoon of peanut butter

Macronutrients: 452 calories, 27 grams protein, 45 grams carbohydrates, and 20 grams fat

Snack

1 cup grapes
2 tablespoons almond butter
3 whole grain crackers

Macronutrients: 200 calories, 4 grams protein, 29 grams carbohydrates, and 10 grams fat

Lunch

Two slices whole grain bread with 2 hard-boiled eggs mixed with 2 teaspoons mayonnaise
1 cup spinach
1 cup red pepper sticks

Micronutrients: 442 calories, 24 grams protein, 43 grams carbohydrates, and 21 grams fat

Snack

1/2 cup plain 2% Greek yogurt
1 cup strawberries
2 tablespoons granola

Micronutrients: 166 calories, 15 grams protein, 16 grams carbohydrates, and 5 grams fat

Dinner

3 ounces grilled chicken
1 cup cauliflower and 1 cup kale stir-fried in 2 teaspoons olive oil
1 cup brown rice
2 tablespoons guacamole

Micronutrients: 535 calories, 4 grams protein, 61 grams carbohydrates, and 18 grams fat

Snack

1 cup strawberries
1/2 cup vanilla ice cream

Macronutrients: 239 calories, 3 grams protein, 35 grams carbohydrates, and 11 grams fat

Daily Totals: 2,034 calories, 109 grams protein, 229 grams carbohydrates, and 85 grams fat

You may not be able to tolerate many foods during the first trimester due to morning sickness, so you may need to pause on meal planning and eat what you can tolerate, like simple carbohydrates. While it can be challenging, try to incorporate nutrient-dense foods when possible. Foods like bread, dry cereal, crackers and rice may be more easily tolerated during this phase.

Day 3

Breakfast

1 cup 2% plain Greek yogurt
1 cup blueberries
2 tablespoons almond butter

Macronutrients: 443 calories, 23 grams protein, 34 grams carbohydrates, 26 grams fat

Snack

2 cups air-popped popcorn
1 tablespoon dark chocolate chips
1 tablespoon walnuts

Macronutrients: 184 calories, 4 grams protein, 22 grams carbohydrates, 10 grams fat

Lunch

3 ounces grilled chicken
2 cups kale salad with 2 teaspoons olive oil vinaigrette and 1 tablespoon walnuts
1 small whole grain roll

Macronutrients: 403 calories, 34 grams protein, 33 grams carbohydrates, 17 grams fat

Snack

1/4 cup hummus
1 cup carrot sticks
2 tbsp mixed nuts

Macronutrients: 235 calories, 10 grams protein, 27 grams carbohydrates, 20 grams fat

Dinner

1 cup black beans
1 cup brown rice
1 cup diced red pepper
1 medium diced tomato
1/4 cup guacamole

Micronutrients: 578 calories, 23 grams protein, 102 grams carbohydrates, and 11 grams fat

Snack

One banana
1 tablespoon peanut butter

Micronutrients: 200 calories, 5 grams protein, 30 grams carbohydrates, and 8 grams fat

Daily Totals: 2,045 calories, 99 grams protein, 248 grams carbohydrates, and 92 grams fat

Day 4

Breakfast

Smoothie made with 3/4 cup plain 2% Greek yogurt, one banana, 2/3 cup 2% milk, and 1 tablespoon of peanut butter

Macronutrients: 452 calories, 27 grams protein, 45 grams carbohydrates, and 20 grams fat

Snack

2 tablespoons almonds
2 tablespoons raisins

Micronutrients: 137 calories, 3 grams protein, 19 grams carbohydrates, and 8 grams fat

Lunch

1 cup pasta mixed with 1/2 cup tomato sauce
3/4 cup cooked brown lentils
1 cup broccoli
1 tablespoon Parmesan cheese

Macronutrients: approximately 509 calories, 29 grams protein, 91 grams carbohydrates, and 6 grams fat

Snack

2 tablespoons sunflower seeds
1 cup strawberries

Micronutrients: 152 calories, 4 grams protein, 16 grams carbohydrates, and 9 grams fat

Dinner

3 ounces grilled trout (or any fish)
1 cup green beans
1 cup cooked brown rice
One small mixed green salad with 1 tablespoon olive oil and 1 1/2 teaspoons balsamic vinegar

Macronutrients: 560 calories, 32 grams protein, 58 grams carbohydrates, 24 grams fat

Snack

1/4 cup roasted chickpeas
2 tablespoons raisins

Macronutrients: approximately 190 calories, 5 grams protein, 32 grams carbohydrates, and 6 grams fat

Daily Totals: 2,000 calories, 100 grams protein, 261 grams carbohydrates, and 72 grams fat

Day 5

Breakfast

Two slices 100% whole wheat bread
2 scrambled eggs prepared in 1 teaspoon butter
One sliced tomato

Macronutrients: 373 calories, 22 grams protein, 36 grams carbohydrates, 17 grams fat

Snack

One orange
2 tablespoons mixed nuts

Macronutrients: 171 calories, 7 grams protein, 29 grams carbohydrates, 14 grams fat

Lunch

1 cup cooked pasta mixed with 2 teaspoons pesto
1 cup broccoli stir-fried in 1 teaspoons olive oil
3 ounces grilled chicken

Macronutrients: 420 calories, 37 grams protein, 43 grams carbohydrates, 14 grams fat

Snack

1 ounce cheddar cheese
1 medium apple

Macronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, 7 grams fat

Dinner

6 ounces tofu stir-fried in 1 teaspoon olive oil
1 cup cooked brown rice
1 cup broccoli and 1 cup cauliflower roasted with 1 tablespoon of olive oil

Micronutrients: 590 calories, 26 grams protein, 62 grams carbohydrates, and 29 grams fat

Snack

1 cup strawberries
1/2 cup vanilla ice cream
1 tbsp peanut butter

Macronutrients: 334 calories, 7 grams protein, 38 grams carbohydrates, and 19 grams fat

Daily Totals: 2,071 calories, 108 grams protein, 234 grams carbohydrates, and 100 grams fat

Day 6

Breakfast

3/4 cup plain 2% Greek yogurt
1/4 cup granola
1 cup strawberries

Macronutrients: 368 calories, 20 grams protein, 32 grams carbohydrates, and 17 grams fat

Snack

1 pear
2 ounces Swiss cheese

Micronutrients: 319 calories, 15 grams protein, 31 grams carbohydrates, and 16 grams fat

Lunch

Two slices 100% whole wheat bread
3.5 ounces canned salmon mixed with 2 teaspoon mayonnaise
1 medium tomato
1 cup carrot sticks

Micronutrients: 429 calories, 32 grams protein, 54 grams carbohydrates, and 13 grams fat

Snack

Three whole grain crackers
2 tablespoons hummus
1 cup carrot sticks

Micronutrients: 160 calories, 5 grams protein, 26 grams carbohydrates, and 6 grams fat

Dinner

1 cup lentils
1 cup cooked pasta mixed with 2 teaspoons olive oil plus a few pinches of herbs and spices (oregano, cumin, etc.)
1 cup diced red pepper
1 medium diced tomato
2 tablespoons guacamole

Micronutrients: 572 calories, 28 grams protein, 90 grams carbohydrates, and 15 grams fat

Snack

2 tablespoon sunflower seeds
2 tablespoon walnuts
1 cup strawberries

Micronutrients: 230 calories, 6 grams protein, 18 grams carbohydrates, and 17 grams fat

Daily Totals: 2,078 calories, 106 grams protein, 251 grams carbohydrates, and 97 grams fat

Day 7

Breakfast

1 cup 2% plain Greek yogurt
1 cup blueberries
2 tablespoons almond butter

Macronutrients: 443 calories, 23 grams protein, 34 grams carbohydrates, 26 grams fat

Snack

1 cup edamame (shelled)

Micronutrients: 189 calories, 17 grams protein, 15 grams carbohydrates, and 8 grams fat

Lunch

Two slices 100% whole wheat bread
2 hard-boiled eggs mashed with 2 teaspoons mayonnaise
1 medium tomato
1 cup carrot sticks

Micronutrients: 469 calories, 23 grams protein, 54 grams carbohydrates, and 21 grams fat

Snack

1 medium apple
1 ounce cheddar cheese
3 whole grain crackers

Micronutrients: 243 calories, 10 grams protein, 36 grams carbohydrates, and 10 grams fat

Dinner

3 ounces broiled salmon
1 cup cooked quinoa
2 cups kale salad with 2 teaspoons of olive oil and 1 teaspoon of balsamic vinegar
2 tbsp guacamole

Micronutrients: 544 calories, 35 grams protein, 55 grams carbohydrates, and 20 grams fat

Snack

1 cup red pepper sticks
1 cup broccoli florets
1/4 cup hummus

Micronutrients: 160 calories, 8 grams protein, 20 grams carbohydrates, and 6 grams fat

Daily Totals: 2,048 calories, 116 grams protein, 214 grams carbohydrates, 91 grams fat

How to Meal Plan for Pregnancy (First Trimester)

Enjoy fish: Fatty fish such as salmon and trout contain beneficial omega-3 fats, which help with baby's brain development. However, some types of fish contain mercury, which can harm the developing fetus. Avoid bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, or tilefish. Limit white (albacore) tuna to only six ounces per week. Choose light or skipjack tuna, which is lower in mercury.

Keep bland foods handy: If you experience nausea, try bland foods such as crackers, toast, bananas and applesauce. It may also help to avoid large meals, and aim for several small meals throughout the day. Fatty foods may further delay gastric emptying and lead to nausea, so avoid very high-fat choices, such as deep-fried or oily foods.

Add eggs for choline: Choline is essential for a healthy pregnancy. Good sources include egg yolks, meat, beans and lentils. Choline may not be added to your pre-natal vitamin, so it's important to get it through food. Ask your healthcare provider if you need a choline supplement, especially if you avoid eggs (which are the best food source of choline).

Choose milk alternatives carefully: If you forego cow's milk and opt for plant-based milk alternatives, make sure they are fortified with calcium and vitamin D. Be sure to shake the beverage container vigorously before pouring, since the calcium fortification sinks to the bottom as sediment. Studies found that unshaken almond and soy samples had 14 and 18% lower calcium contents vs. well-mixed samples; unshaken rice and oat samples had 96 and 97% lower calcium contents than the well-mixed samples.

A Word From Verywell

Nutrition during pregnancy should remain top of mind, and can be easier focus on if you plan meals and snacks in advance. Eating throughout the day and keeping snacks handy can help ward off nausea and ensure that you and baby get all of the nutrients that are required.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

7 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Academy of Nutrition and Dietetics Eat Right. Healthy weight during pregnancy.
American College of Obstetricians and Gynecologists. Nutrition during pregnancy.
USDA. Dietary Guidelines for Americans 2020-2025
The American College of Obstetricians and Gynecologists. Nutrition During Pregnancy.
Academy of Nutrition and Dietetics. How much water do you need?
Lee NM, Saha S. Nausea and vomiting of pregnancy. Gastroenterol Clin North Am. 2011 Jun;40(2):309-34, vii. doi: 10.1016/j.gtc.2011.03.009. PMID: 21601782; PMCID: PMC3676933.
Smith NW, Dave AC, Hill JP, McNabb WC. Nutritional assessment of plant-based beverages in comparison to bovine milk. Front Nutr. 2022;9:957486. https://doi.org/10.3389/fnut.2022.957486

By Cara Rosenbloom, RD
Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.

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