6 Simple And Nourishing Pregnancy Dinner Ideas

December 4, 2023

Making healthy pregnancy dinners can be challenging! This is especially true if you’re experiencing nausea or any other pregnancy complications—or have other kiddos in the household! However, it’s helpful to prepare your meals around a pregnancy food guide in order to ensure you’re getting the vitamins and minerals your changing body and growing baby need. Putting pregnancy meal prep ideas together can go a long way in helping you follow a healthy pregnancy diet! 

What to Eat While Pregnant Guide

The Best Foods to Eat During Pregnancy

Get the Guide

Trying to figure out which foods are safe to eat during pregnancy? From fruits and vegetables to dairy and grains, this one-sheet guide lists out the most nutrient-rich foods to eat while pregnant. We suggest printing it for your fridge and saving it to your digital camera roll for easy reference. Dig in!

A peek inside:

  • Fruits
  • Veggies
  • Nuts
  • Legumes
  • Dairy 
  • Meat 
  • Herbs
  • Grains
  • Seafood
  • Seeds

What Should Be Included In Your Pregnancy Menu Plan? 

While you’re not technically eating for two, in your second trimester you need to consume an extra 340 calories per day and a bit more in the third trimester, according to the American College of Obstetricians and Gynecologists.

But, where should these extra calories come from? 

The NHS highlights the importance of fruits and vegetables for their vitamin, mineral, and fiber content; carbohydrates due to the energy they provide; protein from veggies and animals to support your baby’s growth; as well as dairy for the calcium content. 

Basing your pregnancy dinners on these four pillars can go a long way in maintaining the health of you and your baby.

Here are six pregnancy meal ideas to add to your dinner plan:

Spicy Smoky Black Bean Butternut Soup

Looking for healthy pregnancy soup recipes? This is a fan favorite! 

Thanks to the celery, tomatoes, and butternut, this soup is packed with vitamin C, a nutrient that assists in tissue repair and immune function. 

Vitamin C will also help your body absorb the iron in the black beans. Besides being a fantastic vegetarian source of protein, black beans are also high in iron which will help your body produce the extra blood that you need. 

Get the full recipe here

Easy Enchiladas with Turkey, Refried Beans, and Monterey Jack

This enchilada dish is super simple to whip up—no rolling required! 

You’ll get protein from the turkey in this dish. Protein is essential during pregnancy as it works as a building block for your baby’s development. Turkey is also a fantastic source of vitamin B6, which can potentially relieve morning sickness, making this a great first trimester meal. 

What to Eat to Alleviate Morning Sickness

Foods to Fight Nausea

Get the Guide

From how many meals to eat to which foods to skip, this guide’s got proven tips, helpful recommendations, and mama-approved suggestions to help ease your nausea when “morning sickness” strikes.

A peek inside:

  • The best way to start your day off to avoid nausea 
  • Recommendations for ways to split up your meals 
  • Tricks for staying hydrated
  • Foods to skip and ingredients to indulge in to fight off nausea 
  • Mama-approved suggestions that help with morning sickness and make life easier

Don’t skip on adding avocado to the enchiladas when they’re done cooking. Avocado is a source of healthy fats as well as folate which, “…supports healthy cell division and promotes proper fetal growth and development to reduce the risk of birth defects,” says Healthline

Other sources of folate to add to your pregnancy diet include legumes, eggs, leafy greens, and nuts

Get the full recipe here

Chicky Chicky Parm Parm

This chicken dinner is simple to make and nourishing. 

The lean protein can assist with increasing your energy, while Parmigiano-Reggiano is a pregnancy safe cheese that will give you a boost of calcium

Your baby’s skeleton relies on calcium to grow, and if you don’t consume enough of this nutrient in your diet, your body will take the resources it needs from your own bones leaving you at a greater risk of osteoporosis later in life. 

Tip: Pair this recipe with Spicy Crunchy Broccoli Salad for an extra dose of fiber and folate

Get the full recipe here

Crispy Garlicky Yogurty Dreamy Potatoes

There are many reasons to include potatoes as part of a healthy pregnancy meal plan. Not only are they rich in fiber, but they’re also a good source of magnesium. This mineral is known for lowering blood pressure and reducing the risk of preeclampsia. 

Gestational Hypertension 101

Diet to Reduce High Blood Pressure During Pregnancy

Get the Guide

If you’re a mama who is experiencing high blood pressure during your pregnancy, we’ve created a guide just for you. Inside it, you’ll learn what gestational hypertension is, ways to control it, and which ingredients help reduce high blood pressure.

A peek inside:

  • The difference between gestational hypertension and chronic hypertension 
  • Who’s most at risk 
  • Contributing factors that help control high blood pressure
  • Lists of foods that are high in calcium, fiber, magnesium, protein, and potassium

The potatoes are paired with feta cheese and Greek yogurt. Besides being full of calcium, yogurt is also a way to incorporate vitamin B12 into your diet. According to the American Pregnancy Association, vitamin B12 can help improve your energy, mood, and stress levels, and it is, “Essential for baby’s neural tube formation, brain and spine development.”

Get the full recipe here

Sail Away Mediterranean Salmon Bowl

This recipe includes a pregnancy superfood: Salmon!

Salmon is considered a superfood because of its content of omega-3 fatty acids. Omega-3 DHA supports the brain and visual development of your baby. It’s also associated with a lower incidence of preterm birth and low birth weight.

The chickpeas in this bowl are high in folate, magnesium, and iron

Get the full recipe here

It’s So Easy Being Green Salad

The star of this healthy pregnancy salad is broccoli! This simple vegetable is packed with fiber, folate, magnesium, and potassium. What To Expect explains that potassium works with sodium to maintain proper fluid balance in cells which is important as your fluid levels need to increase during pregnancy. Potassium also helps your body maintain its muscles, reducing cramping. 

Get the full recipe here

Pregnancy safe recipes that are both healthy and satisfying don’t have to be difficult to put together. Use the above recipes with their simple ingredients to have mineral-rich and vitamin-packed dinners that will help both you and your growing baby thrive!

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Kendra Aronson

Hi Mama, I’m Kendra!

Founder of Pregnant and Hungry, and a mama on a mission to provide other mamas with delicious, nutritious, and easy recipes for pregnancy and motherhood. If that’s what you’re craving, make sure to dig into the blog or learn more about the Pregnant and Hungry subscription.
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Our recipes are developed under the caring guidance of an RDN (Registered Dietitian Nutritionist) in addition to a Licensed Midwife in good standing with the California Medical Board who’s also a Certified Professional Midwife as granted by the North American Registry of Midwives and a professional Lactation Consultant as certified by the IBCLC (International Board of Lactation Consultant Examiners). While we refer to trusted sources from peer-reviewed medical journals to information from highly regarded worldwide health institutions, this website is not intended to replace medical advice. Consult your personal midwife, doctor, or nutritionist with health questions related to your pregnancy and postpartum journey.

I'm so happy you're here, Mama!


Before getting pregnant with my daughter, I spent a ton of time scouring the internet for easy, pregnancy-safe recipes and nutrition advice tailored to my taste preferences, unique dietary needs, and anticipated ailments—only to realize that no such resource existed. I knew I wasn’t the only one who could benefit from this information, so I set out to create this site from scratch for all of us mamas-to-be!

Today, Pregnant and Hungry is not only the sole searchable collection of pregnancy-friendly recipes on the internet, but our website is packed full of helpful resources and free information for any mama who finds herself asking the same questions I was: what do I need to know about nutrition and pregnancy, and where can I find the answers and recipes?

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Whether you’re looking for answers about what to eat when you’re pregnant, the best cures for pregnancy ailments (we’re talking about you, constipation, heartburn, and morning sickness!), or ways to handle trickier topics like asking for help with meals or handling gestational diabetes, we’ve put all of our best (and free!) resources in one place so you can find exactly what you’re searching for. You’ve got this, Mama!

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