Got Morning Sickness In The Evenings? Make These Healthy Pregnancy Dinner Recipes

November 27, 2023

The term ‘morning sickness’ makes it seem that the vomiting and nausea side effects of pregnancy are restricted to the start of the day. This is definitely not the case! Morning sickness can strike at any time, even in the evening. However, it’s still important to get the nutrients your changing body and growing baby need. 

Vomiting and nausea can happen during any trimester, but it’s most common during the first. Hormones are thought to be the main culprit behind morning sickness, as levels of estrogen, progesterone, and hcG (human chorionic gonadotropin) rise when you conceive.

Different things can trigger morning sickness in women. Feelings of nausea can come with having an empty stomach, eating fatty foods that are hard to digest, or certain scents. It’s a good idea to keep notes of what you do and how you’re feeling to pinpoint exactly what’s causing your nausea

Luckily, there are a few things you can do to find relief for a more comfortable pregnancy.

What to Eat to Alleviate Morning Sickness

Foods to Fight Nausea

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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

Why Is Pregnancy Nausea Worse In The Evening?

How your day goes can make pregnancy nausea even worse at night. 

Eating a lot of sugar and refined carbs during the day can disrupt your blood sugar levels, causing you to crash later and feel ill. 

Not eating enough can also trigger nausea, so sometimes not eating a nourishing lunch or skipping snacks can cause you to feel queasy in the evening. 

Having an exhausting day with little to no rest can further exacerbate morning sickness.  

What Helps Evening Nausea During Pregnancy?

Get Enough Rest 

Your body is going through a lot of changes during the first trimester. “It’s common to feel tired, or even exhausted, during pregnancy, especially in the first 12 weeks. Hormonal changes at this time can make you feel tired, nauseous and emotional. The only answer is to rest as much as possible,” explains the NHS

Have a relaxing night routine and try to incorporate a nap during the day.

The Best Energy-Boosting Foods to Eat During Pregnancy

A List of Nutrient-Rich Foods for Expecting Moms

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It’s not uncommon to feel exhausted or sleep-deprived during your pregnancy and postpartum period (also known as the fourth trimester). So, if you’re ready to add some energy-boosting ingredients to your daily meals, you’ll find this guide has exactly what you’ve been craving.

A peek inside:

  • Energy-boosting fruits
  • Vivacious vegetables
  • Packed proteins: meat, seafood, dairy
  • Supercharged seeds and nuts
  • Life-giving leafy greens, legumes, and grains
  • A few tips for other ways to naturally boost your energy that don’t include caffeine

Hydrate, Hydrate, Hydrate

You’ve got to drink water. Your hydration needs increase during pregnancy to form the amniotic fluid around the fetus, remove waste, and circulate nutrients. Being dehydrated can further aggravate feelings of nausea

Get into the habit of carrying a water bottle around with you. Also, make the switch from coffee and sodas to herbal and ginger teas. Ginger has been found to reduce morning sickness.

How to Stay Hydrated During Pregnancy

Hydration Tips While Pregnant

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Staying hydrated isn’t just about drinking water, it’s about eating the right foods, too! This guide gives you a full list of all the hydrating foods and liquids you can add to your diet to fight constipation, increase maternal blood volume, and keep you hydrated!

A peek inside:

  • The most hydrating fruits: citrus, melons, berries
  • The best veggies and leafy greens for pregnancy hydration
  • Pregnancy-safe herbal teas
  • Plus a list of liquids to sip on all day long

Pack Snacks 

An empty stomach can trigger nausea. When prepping nourishing breakfasts, lunches, and dinners, include some snacks in between.   

Tip: Create an emergency morning sickness survival kit to carry around with you. In it, you can have a herbal tea bags (make a batch of our No More Nausea tea blend!), peppermint or ginger candies, a toothbrush and toothpaste, and even a sprig of rosemary or lemon balm (a fresh smell you like) to sniff when the smells around you are triggering your nausea

What Foods Fight Nausea During Pregnancy At Night?

Even though you may not feel like eating in the evening when you’re struggling with morning sickness, it’s essential to still have a dinner that will give you important vitamins and minerals and settle your stomach. 

Opt for broths and soups to contribute towards your hydration, and foods rich in vitamin B6.  

What To Make For Dinner When Pregnant And Nauseous?

Souprise! It’s A Spiced Butternut Squash Soup

This soup calls for ginger to help fight morning sickness as well as sweet potatoes, a vegetable rich in vitamin B6. According to the American Pregnancy Association, vitamin B6 not only helps resolve morning sickness, but it also plays a vital role in the development of your baby’s brain and nervous system. 

Tip: This soup is the perfect freezer meal! Make a big batch and freeze in pre-portioned blocks for future lunches and dinners

Get the full recipe here

Ewe Got This Stuffed Zuccs

Lamb is the protein source in this recipe. This ingredient is rich in niacin (vitamin B3), which extracts fuel from food to give you energy. Ensuring you get enough niacin in your pregnancy diet is important to fight fatigue and increase energy

You’ll also get a dose of calcium from the mozzarella, an essential nutrient for pregnant women, “…if you aren’t consuming enough calcium for your growing baby, your body will deplete its own stores—placing you at high risk for bone loss during pregnancy and upping your risk of osteoporosis later in life,” explains What To Expect

Get the full recipe here. 

Nausea-Friendly Chicken Pho with Steamed Broccoli

If you struggle to keep food down, this pho is for you.

The broth consistency is easy to digest, the chicken will give you vitamin B6, and the broccoli will provide you with magnesium

Magnesium is associated with regulating blood sugar which can help prevent nausea, and it’s known to lower blood pressure. If you have hypertension, ensure to add sources of magnesium into your diet. 

Gestational Hypertension 101

Diet to Reduce High Blood Pressure During Pregnancy

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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

Get the full recipe here.

Fancy Pants Roasted Ratatouille with Olives and Basil

This ratatouille is a delicious way to consume a bunch of healthy veggies!

Bell peppers and tomatoes are rich sources of vitamin C, a crucial nutrient essential for tissue repair and enhancing iron absorption in the body. During pregnancy, your body requires an increased production of blood to support the growth of your baby, and iron plays a pivotal role in facilitating this process.

Get the full recipe here

You’re a Daal, Baby!

Protein can reduce morning sickness and boost your energy. However, if you’re a vegetarian or vegan, or your nausea may be triggered by the smell of meat, animal protein may be off the menu. 

One of the best sources of protein is lentils! This legume is considered a pregnancy superfood not just because of its protein content, but also because it’s rich in iron, magnesium, niacin, and folate.  

Get the full recipe here

If your morning sickness hits in the evenings, you may be tempted to skip dinner. Don’t! Instead, fill your pregnancy meal plan with nutritious meals that are easy on the stomach and have the vitamins you need.

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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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