5 Healthy Recipes for Pregnant Women: Easy, Nourishing Meals

Eating well during pregnancy can be easier said than done. Between changing appetites, food aversions, nausea and sudden cravings, the meal you planned yesterday may be the last thing you want today.

These healthy recipes for pregnant women are designed to be flexible. Each one includes simple, nutrient-rich ingredients that can be swapped or adjusted depending on what sounds good, what you have on hand and what your prenatal care provider has recommended for you.

From a hearty salad to an easy breakfast bowl, these pregnancy-friendly recipes can help you work more vegetables, whole grains, protein and other nourishing foods into your day without making mealtime complicated.

A quick pregnancy food-safety reminder: Wash fruits and vegetables thoroughly, cook meat, poultry, seafood and eggs completely, choose pasteurized dairy products and avoid raw sprouts. Individual nutrition needs can vary during pregnancy, so talk with your doctor, midwife or registered dietitian if you have questions about your diet or specific foods.

1. Pregnancy Powerhouse Salad

A big salad can be an easy way to combine vegetables, protein, healthy fats and plenty of flavour in one meal. The best part about this one is that almost every ingredient can be switched depending on what you feel like eating that day.

Ingredients

• 4 cups romaine, green leaf lettuce, spring mix or other thoroughly washed greens
• 3 to 5 ounces fully cooked chicken or fully cooked low-mercury salmon, or 2 fully cooked hard-boiled eggs
• 1/4 cup dried cherries, raisins, chopped dried apricots or your favourite dried fruit
• 1/4 cup shredded or diced cheese made with pasteurized milk
• 1/4 cup toasted nuts or seeds
• 1/4 cup diced red bell pepper
• 8 sliced olives
• 1/4 cup sliced marinated artichoke hearts, optional
• 1 tablespoon chopped fresh dill or 1/4 teaspoon dried dill
• 1 small clove garlic, minced
• 3 tablespoons balsamic vinegar
• 3 tablespoons extra virgin olive oil
• Salt and pepper to taste

Directions

1. Place the lettuce in a large bowl.
2. Add your choice of cooked protein, dried fruit, cheese, nuts or seeds, bell pepper, olives and artichoke hearts.
3. Add the dill and garlic and season lightly with salt and pepper.
4. Pour the balsamic vinegar over the salad and toss.
5. Drizzle with olive oil and toss again until everything is evenly coated.
6. Serve immediately.

Easy swap: If salad suddenly sounds completely unappealing — pregnancy has a way of doing that — use the same ingredients to make a grain bowl with cooked brown rice or quinoa instead.

2. Easy Chicken Fried Rice

Fried rice is a useful pregnancy meal because it is easy to customize. Leave out an ingredient that’s suddenly turning your stomach, add whatever vegetables sound good and use leftover cooked rice to get dinner on the table quickly.

Ingredients

• 3 tablespoons cooking oil, divided
• 1 egg
• 1 boneless, skinless chicken breast, diced
• 1 cup broccoli florets
• 1/2 cup chopped carrots
• 1/2 cup frozen peas or shelled edamame
• 1 1/2 cups cold cooked brown rice
• 1 tablespoon reduced-sodium soy sauce or tamari, plus more to taste

Directions

1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add the egg and scramble until completely cooked and firm. Transfer it to a clean plate.
3. Add another tablespoon of oil to the pan.
4. Add the chicken and cook until it is completely cooked through. Poultry should reach an internal temperature of 165°F (74°C). Transfer the cooked chicken to the plate with the egg.
5. Add the remaining tablespoon of oil along with the broccoli, carrots and peas or edamame. Stir-fry until the vegetables are tender.
6. Add the cold rice and stir-fry until heated through, breaking up any clumps as you go.
7. Return the chicken and egg to the pan.
8. Add the soy sauce or tamari and toss everything together until hot.
9. Serve immediately.

Make it vegetarian: Leave out the chicken and add extra edamame or another fully cooked protein you enjoy.

3. Creamy Cheese and Vegetable Soup

When you want something warm and comforting, this simple vegetable soup comes together quickly and can be adapted to whatever vegetables you have in the refrigerator or freezer.

It makes approximately two large servings or four smaller servings.

Ingredients

• 2 tablespoons butter
• 1 tablespoon whole wheat or all-purpose flour
• 1/4 teaspoon salt
• 2 cups pasteurized milk
• 2 tablespoons chopped fresh parsley
• 1 teaspoon dried onion flakes
• 2 cups lightly cooked chopped vegetables, such as broccoli, cauliflower, carrots, mushrooms or spinach
• 1/2 cup shredded cheddar cheese made with pasteurized milk
• Freshly ground pepper to taste

Directions

1. Melt the butter in a large saucepan over medium-low heat.
2. Add the flour and salt and stir for about 2 minutes.
3. Slowly add the milk while whisking to keep the mixture smooth.
4. Add the parsley, onion flakes and vegetables.
5. Bring the soup to a gentle simmer, then lower the heat and cook for about 10 minutes, stirring regularly.
6. Add the shredded cheese and stir until melted.
7. Season with pepper and additional salt if needed.
8. Serve warm.

Add more protein: Stir in cooked chicken, white beans or chickpeas to turn the soup into a more substantial meal.

4. Berry, Yogurt and Oat Breakfast Bowl

Some mornings call for a breakfast that requires almost no effort. This yogurt bowl takes only a few minutes to assemble and can be adjusted endlessly depending on the fruit, nuts and toppings you have available.

Ingredients

• 1 cup plain Greek yogurt made with pasteurized milk
• 1/2 cup fresh or frozen berries
• 1/4 cup rolled oats or low-sugar granola
• 1 tablespoon chia seeds
• 1 tablespoon chopped walnuts or almonds
• 1 teaspoon honey or maple syrup, optional
• A sprinkle of cinnamon, optional

Directions

1. Spoon the yogurt into a bowl.
2. Top with thoroughly washed berries, oats, chia seeds and nuts.
3. Add a small drizzle of honey or maple syrup if you want more sweetness.
4. Finish with cinnamon and serve.

Can’t face a big breakfast? Make a smaller portion and save the rest for a mid-morning snack. Eating during pregnancy doesn’t have to mean forcing yourself through a large meal when your appetite isn’t cooperating.

5. Sweet Potato and Lentil Bowl

This easy vegetarian meal combines roasted sweet potato, lentils, greens and a simple lemon dressing. You can make the components ahead of time and assemble a bowl whenever you’re hungry.

Ingredients

• 1 medium sweet potato, peeled and cut into cubes
• 1 teaspoon olive oil
• 1 cup cooked lentils, drained and rinsed if canned
• 1 cup cooked quinoa or brown rice
• 1 cup thoroughly washed spinach or other leafy greens
• 1/4 avocado, sliced
• 1 tablespoon pumpkin seeds
• 2 tablespoons pasteurized feta cheese, optional

For the Dressing

• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon Dijon mustard
• Salt and pepper to taste

Directions

1. Preheat the oven to 400°F (200°C).
2. Toss the sweet potato cubes with 1 teaspoon of olive oil.
3. Spread them on a baking sheet and roast for approximately 20 to 25 minutes, or until tender, turning once during cooking.
4. Divide the quinoa or brown rice between bowls.
5. Add the lentils, roasted sweet potato, spinach and avocado.
6. Top with pumpkin seeds and feta, if using.
7. Whisk together the dressing ingredients and drizzle over the bowl.

Make it your own: Try roasted broccoli, carrots or cauliflower in place of the sweet potato, or add fully cooked chicken or salmon if you’d like another source of protein.

What Makes a Healthy Pregnancy Meal?

There isn’t one perfect pregnancy diet, and you don’t need every meal to check every nutritional box. Over the course of the day, aim for a variety of foods including vegetables and fruit, whole grains, protein foods and pasteurized dairy or appropriate alternatives.

Pregnancy can also change the way food tastes, smells and feels. If one of these recipes doesn’t appeal to you today, use it as a starting point. Swap the vegetables, change the protein or simplify the meal until you find something that works for you.

Fish can also be part of a healthy pregnancy diet. Current U.S. Food and Drug Administration guidance recommends that pregnant or breastfeeding women eat 8 to 12 ounces per week from a variety of fish that are lower in mercury. Fish should be thoroughly cooked during pregnancy.

Keep Pregnancy Meals Simple

Eating well during pregnancy doesn’t have to mean preparing elaborate meals or following a perfect menu. Sometimes the best recipe is simply the one that sounds good enough to eat.

Keeping flexible basics on hand — cooked whole grains, eggs, yogurt, vegetables, fruit, beans and a few easy protein options — can make it much easier to put together a meal when your appetite changes unexpectedly.

Use these healthy pregnancy recipes as a starting point, adjust them to your tastes and remember that your individual nutritional needs may be different. Your prenatal care provider or a registered dietitian can help you determine what’s right for you and your pregnancy.