Healthy Pregnancy Lunches You Can Make In Under 10 Minutes

September 11, 2023

Looking for lunch options for pregnancy that are delicious, simple to make, and give both you and your growing baby the nutrients you need? Look no further; these five recipes check all the boxes! Keep reading for easy pregnancy lunches that you can whip up in just 10 minutes or less. 

Jalapeño Business Watermelon, Tomato and Cucumber Salad

In the first trimester and struggling with morning sickness? Vomiting can cause dehydration, that’s why it’s essential to make sure you’re getting an adequate level of fluids. Being dehydrated can also make your morning sickness symptoms even worse.

How to Stay Hydrated During Pregnancy

Hydration Tips While Pregnant

Get the Guide

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

While water and herbal teas are fantastic ways to stay hydrated, you can also incorporate hydrating fruits and veggies into your pregnancy meal plan. This salad has two hydrating ingredients: Watermelon and cucumber

Watermelon is also a healthy addition to your pregnancy diet because it is high in vitamin C. “During pregnancy, vitamin C is vital for both mom and baby. You need it for tissue repair and wound healing, and it helps your baby’s bones and teeth develop, too. Vitamin C also aids in the body’s production of collagen, [and] helps bolster immunity,” explains What To Expect

Get the full recipe here

Pasta-Less Pasta Salad

Craving pasta but trying to have a gluten-free pregnancy? This salad will give you the flavors you’ve been craving sans the gluten! 

While the tomatoes and bell peppers will give you the vitamin C that you need, this recipe also calls for artichokes, a vegetable rich in magnesium. Not only does magnesium help prevent nausea, but it’s also associated with a decreased risk of preeclampsia, low birthweight, and preterm birth. 

Don’t skip the mozzarella in this salad! This is a healthy pregnancy-safe cheese to include in your diet as it’s a great source of calcium. According to the American Pregnancy Association, “It’s important to consume adequate amounts of calcium in pregnancy to support the musculoskeletal, nervous, and circulatory systems.” Also, women who do not include enough calcium in their diet are at greater risk of developing osteoporosis later in life.

If you’re having a vegan pregnancy, other sources of calcium include chickpeas, red beans, dark leafy greens, fortified plant-based milks, and dried figs

Tip: This recipe is an excellent addition to your rotation of packed-for-work pregnancy lunches. Chop all the ingredients up and throw them in a container to marinate overnight. 

Get the full recipe here

Thai-riffic Tofu Lettuce Wraps

This is a must-try if your pregnancy has got you desperately needing a nap around lunchtime!

Fatigue during pregnancy is due to the increased demand being put on your body—you need extra nutrients to keep up with fluctuating hormones and your growing baby. 

These wraps are energy-boosting thanks to tofu, a vegetarian source of protein that’s high in vitamin B3 (also known as niacin). This incredible nutrient extracts fuel from the food you eat to give you energy, manage cell repair and maintenance, and regulate communication between cells.

The cabbage, peanuts, and bell peppers in this recipe will also give you the fiber that you need! When it comes to sustaining your energy levels, fiber is essential as it regulates your blood sugar levels. 

The Best Energy-Boosting Foods to Eat During Pregnancy

A List of Nutrient-Rich Foods for Expecting Moms

Get the Guide

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

Get the full recipe here

California Coleslaw

This coleslaw is the perfect side to leftover chicken you’ve got in the fridge or it can be enjoyed on its own!

It’s bursting with nutrients from the ingredients: Cabbage, carrots, avocado, and apples are all rich in fiber. Plus, carrots also have the magnesium you need, while cabbage is a fantastic source of vitamin K. Vitamin K plays an important role in blood clotting as well as calcium regulation and bone health. 

The dressing for this coleslaw calls for calcium-rich Greek yogurt. Calcium isn’t the only reason to ensure your pregnancy meal plan includes this ingredient – yogurt is also a source of riboflavin (also known as vitamin B2). Riboflavin aids in the development and growth of baby’s bones, muscles, and nerves, while also giving mama’s skin a healthy glow!

Tip: This coleslaw can stay fresh in the fridge for several days, making it an ideal pregnancy meal prep lunch. Leave the dressing off of the coleslaw and store separately; squeeze a little bit of lemon juice onto the shredded veggies and fruit to keep the apple and avocado from going brown. 

Get the full recipe here

Spicy Crunchy Broccoli Salad

This salad cannot be left off of your list of pregnancy lunch ideas if you’ve got a spicy craving! It gets its heat from the red Fresno chili pepper—you can adjust how much you add based on your taste.

Broccoli is the star of this salad, as it’s rich in fiber and magnesium, as well as folic acid. “Folic acid is very important because it can help prevent some major birth defects of the baby’s brain (anencephaly) and spine (spina bifida),” says the CDC

Although a seemingly small ingredient, the pepitas add a delicious crunch as well as more healthy nutrients to this salad. They’re a good source of potassium, a mineral that assists in blood pressure regulation and can help prevent aches and cramps. 

Get the full recipe here

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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?

If you’re looking for free resources, dig into the blog, and if you want unlimited access to hundreds of recipes, check out the Pregnant and Hungry subscription. 

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