How To Meal Prep While Pregnant: Pregnancy-Safe Breakfasts, Lunches, And Dinners

July 31, 2023

Congratulations on your pregnancy, Mama! Chances are you may be feeling excited but also overwhelmed by all the information out there on pregnancy nutrition. When trying to make healthy pregnancy meals last minute, it can be a challenge to ensure you’re getting the nutrients and calories you need. 

This is why planning ahead can be so beneficial! Planning your breakfasts, lunches, and dinners ahead of time and doing some prep work can make eating healthy while pregnant way easier. 

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

Is It OK To Meal Prep While Pregnant? 

Yes! Not only is it OK, but it’s also healthy and makes your life simpler. Meal planning can contribute to an overall more nutritionally balanced diet (so important during pregnancy), and it can also help to reduce stress as you avoid last-minute decisions about what to eat.

“Meal planning is scientifically linked to a more diverse, higher-quality diet, which means it provides nutrients that you likely wouldn’t get otherwise. One study found that individuals who plan their meals are more likely to have better adherence to nutritional guidelines as well as increased food variety,” explains Everyday Health

What Is A Good Meal Plan For A Pregnant Woman?

You’re going to want to make sure that your pregnancy meal plan and grocery list includes extra protein, sources of calcium, foods rich in fiber as well as omega-3s, and colorful fruits and veggies that are high in vitamins. 

First up, protein! “Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy,” says Healthline

When you’re pregnant, calcium requirements increase to support the formation of a new skeleton as well as support the physiologic functioning of your baby. So, calcium-rich foods such as cheese, yogurt, anchovies, and spinach are all great to add to your grocery list for meal prep. 

Fiber-rich foods (think fruits and vegetables, beans, and leafy greens) tend to be high in micronutrients and vitamins, too! Plus, eating meals that are high in fiber is a fantastic way to prevent constipation and gestational diabetes

Besides being high in fiber, colorful fruits and veggies are fantastic sources of essential nutrients such as vitamin C, vitamin K, vitamin A, potassium, and much more. 

Here are six easy meal prep for pregnancy recipes that are freezer-friendly and include the above essential nutrients and more: 

Pregnancy Breakfast Meal Prep Ideas 

Morning Moxie Pancakes

With some bananas, eggs, oats, and a few other simple ingredients, you can have a plate of healthy pancakes. 

The chia seeds that this recipe calls for are high in omega-3 ALA, a nutrient that supports energy creation in the body, something that mamas certainly need!

Finish off these pancakes with a handful of berries (high in vitamin C) and a drizzle of maple syrup. 

Tip: Make a big batch and pour the batter into ice cube trays. When you make the pancakes, simply put the frozen cubes onto a low-heat, oiled pan to cook, about 3 minutes per side. Then, just add the fruit you have in the fridge, and viola! 

Get the full recipe here

Seedy Gluten-Free Banana Bread

This is another recipe that calls for bananas. This potassium-rich fruit is a fantastic addition to your pregnancy meal plan grocery list for breakfasts and snacks. “The high fiber content of bananas can help with pregnancy-related constipation, and there is some evidence to suggest that vitamin B-6 can help relieve nausea and vomiting in early pregnancy,” explains Medical News Today

Once baked and cooled, slice up the loaf and put the slices in a freezer-friendly bag and into a freezer to enjoy throughout the week. 

Get the full recipe here.  

Pregnancy Lunches Meal Prep Ideas

Let’s GO White Bean, Chicken, and Vegetable Soup

This soup is super nourishing and perfect for when you’re feeling like pregnancy is draining your energy

The navy beans and carrots that this recipe calls for will give you the fiber that your body needs, while the chicken is a fantastic source of lean protein

You’ll also need a few potatoes, which are rich in magnesium. This vitamin is associated with a decreased risk of preeclampsia, low birthweight, and preterm birth.

Get the full recipe here

Hot and Chili

Craving spicy food? This is definitely a meal to add to your meal plan! 

This chili includes three types of beans which will help vegan and vegetarian mamas meet their protein requirements. You’ll also get a healthy dose of vegetables through tomatoes, corn, bell peppers, and carrots.

Get the full recipe here

Tip: Both of these dishes can be poured into silicone molds to freeze, making them perfect for meal prep. 

Pregnancy Dinner Meal Prep Ideas 

Get! This! Baby! Out! Of! Me! Spicy Eggplant Parm

This vitamin-filled eggplant parm is definitely a must-make for vegetarians! The eggplant—the main star of this meal—will provide you with fiber, while tomatoes are rich in vitamin A. Your baby’s development of teeth and hair, their immune system and reproductive organ functions, as well as eye and bone health all rely on vitamin A

Even though there is no meat in this dish, you still get your protein through eggs, mozzarella, and whole milk.  

Once cooked and cooled, you can portion this parm out, place in freezer-friendly bags, and freeze for future dinners. 

Get the full recipe here.

We Put the Chill In These Pork Enchiladas

Besides being an excellent source of protein, pork also contains vitamin B12, a vitamin that humans don’t naturally make, so it has to be consumed in food. “Vitamin B12 is important for maintaining the health of your nervous system, but it’s also believed that when combined with folic acid during pregnancy, B12 supplements can help to prevent spina bifida and other spinal and central nervous system birth defects in your baby, too,” explains the American Pregnancy Association

Once cooked and cooled, you can store it in an airtight container and freeze. 

Get the full recipe here

Navigating pregnancy nutrition can be overwhelming, that’s why we’ve made it easy! Get unlimited access to recipes, create weekly meal plans, and generate grocery lists by subscribing—click here to start your free 14-day trial of Pregnant and Hungry.

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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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