Healthy Lunch Ideas pregnancy


A healthy lunch ideas pregnancy can really be helpful to you, especially if you are having a very busy schedule for the whole day. Here is a list of healthy lunch ideas pregnancy that will give you an idea on how to pack this kind of healthy meal for your baby. Pregnancy is a time when many women crave certain foods. But, your cravings can be replaced with healthy and nutritious foods. This article focuses on healthy lunch ideas pregnancy that you can try during your nine months.

Healthy Lunch Ideas pregnancy

woman's hands eating healthy quinoa bowl

Being pregnant is a lot of work! What should you pack for lunch, though, given that some items are off limits?

How about lunch? Compared to before you learned you were having a kid, the response today may be different. You’re craving something filling and healthy, but some of your go-to foods are currently off-limits (looking at you, cold cuts!). And the notion of putting in a lot of time and effort into preparation? No, no, please. Do not fret; there are many excellent pregnancy lunch suggestions that are nourishing, hearty, and simple to prepare and pack for the office. We consulted nutritionist Frances Largeman-Roth, RDN, author of Feed the Belly, for advice on quick, wholesome pregnant meals as well as a few menu alternatives that will sustain you until your due date (and beyond). Prepare to dive in.

How To Make Healthy Pregnancy Lunches

Pregnant women should check off a few key boxes with a satisfying lunch. In order to nourish both you and your unborn child, it should first consist of nourishing foods, such as fruits and vegetables, complex carbohydrates, lean proteins, and healthy fats. Easy meals for pregnancy are essential because you might not feel like you have a ton of energy right now. Of course, it should be devoid of anything that could endanger the unborn baby’s health. (More on those in a moment.) The following are some suitable general lunch alternatives for pregnant women:

Grain bowls or salads. “They’re fantastic because you can fit a lot of nutritious ingredients into one meal, which is especially important when you’re pregnant,” Largeman-Roth says. Cook a big batch of whole grains for your base (make enough to use all week!) and load up on toppings like roasted veggies, hard-cooked egg, beans or legumes, shredded cheese, cubed chicken or tofu, or canned salmon.

Frittatas or quiches. Eggs are packed with protein to keep you satisfied, plus they’re a top source of choline—an essential nutrient for baby’s developing brain, Largeman-Roth points out. Make one on Sunday and enjoy individual slices for lunch in the following days.

Sandwiches. You may not be able to devour deli-sliced turkey right now, but sandwiches are still great lunch ideas for pregnant women. After all, they’re easy and endlessly versatile: Fill them with fruit and nut butter, veggies and hummus or cheese, leftover roasted chicken breast, and so on. Just be sure to use whole grain bread, Largeman-Roth recommends. It’s higher in fiber than white, so it’ll keep you fuller longer and help keep constipation at bay.

Soups. Like frittatas, a big batch will last in the fridge for days. “They also provide hydration and are a great vehicle for healthy ingredients like beans and lentils,” Largeman-Roth says. If standing at the stove doesn’t appeal to your swollen feet, store-bought soups are good too. Just choose ones with less than 450mg sodium per serving.

Leftovers. No time to cook? No problem. Last night’s dinner always makes for a yummy pregnancy lunch.

7 Pregnancy Lunch Ideas

Now that you’ve got some basic pregnancy lunch ideas at the ready, what’s actually on the menu? These are some of the best healthy, easy lunches for pregnancy.

Quinoa bowls with veggies and egg. The quick-cooking grain is packed with protein and fiber. Top it with choline-rich eggs and roasted Brussels sprouts, along with chopped pistachios for crunch, Largeman-Roth recommends. It’s one of our favorite pregnancy lunch ideas for work, since it’s so portable. No sad desk lunches here!

Hummus and veggie sandwich. “Hummus is a go-to for pregnant moms. It offers plant-based protein and can be combined with all sorts of veggies,” Largeman-Roth says. Slather it on whole grain bread and top with shredded carrots, sliced cucumber, and baby spinach for a tasty and oh-so-healthy pregnancy lunch.

Kale frittata or quiche with cheddar cheese. This is a nutrient-powerhouse of a pregnancy lunch. You’ll get protein and choline from the eggs, folate from the kale and calcium from the cheese. Largeman-Roth recommends making two at once and freezing one for after baby is born.

Leftover salmon or meatloaf. Both options make for great lunches for pregnancy: They’re hearty, satisfying and packed with protein. Plus, the omega-3s in salmon are essential for baby’s brain development, Largeman-Roth says. Serve them over brown rice or whole wheat pasta with a side of steamed veggies, like broccoli.

Apple and almond butter sandwich. Need some more pregnancy lunch ideas for work? This healthy twist on the classic peanut butter and jelly sandwich will be your new go-to. Almond butter is loaded with healthy fats and protein to keep you full, while the apple adds a welcome crunch. “It’s satisfying and portable,” says Largeman-Roth.

Lentil soup with a sweet potato. Lentils are rich in iron—a good thing, since your iron needs skyrocket to 27mg per day during pregnancy. Round out the meal with a baked sweet potato—it’s a veritable superfood for moms-to-be.

Tuna salad sandwich. Tuna salad is convenient and packed with protein and omega-3s—and yes, it’s a safe lunch for pregnancy, as long as you don’t overdo it, Largeman-Roth says. Canned light tuna is the lowest in mercury; if you opt for albacore, the FDA recommends keeping it to fewer than six ounces per week.

Lunches To Avoid During Pregnancy

There are many delicious, healthy lunch ideas for pregnant women that are safe for both you and the unborn child, but some foods are better avoided during pregnancy. They do so because they increase the possibility that you or your infant will contract a foodborne illness, which could result in life-threatening infections. Prior to the birth of your child, experts advise avoiding:

  • Raw sushi
  • Deli meats
  • Prepared deli foods, like potato or pasta salad
  • Unpasteurized cheese, like some fresh or small-batch cheeses
  • Raw bean sprouts
  • Raw or undercooked eggs
  • Unwashed fruits or veggies
  • High-mercury fish, like swordfish

Tips For Healthy Lunches For Pregnancy

Focus on eating something that gives a high quantity of protein and fiber to keep you feeling full and energized when choosing what to eat around lunchtime.

Perhaps a small smoothie for calcium, a salad for vitamins and fiber, and a sandwich on whole-wheat bread for protein and carbohydrates. Add some healthy fat, such as olive oil, almonds, or avocado, and you’ve got the ideal supper.

Here are some other tips to keep in mind:

  • Take the pressure off: Don’t try to squeeze every possible nutrient into your lunch. You still have snacks and dinner to round out the day.

  • Quality, not quantity: Eating too much in the middle of the day may leave you feeling sluggish and sleepy, something you might feel already without eating. So focus on the produce, whole grains and lean protein  for more energy and skip the saturated fats and deep-fried menu items .

  • Hydrate: Aim to drink at at least 10 8-ounce glasses of water per day, including a couple at lunch. It’ll help reduce bloating and keep bladder infections at bay.

Delicious Lunch Recipes For Pregnancy

Check out some of these simple, wholesome and delicious recipes for the perfect lunch.


  • Sunset Lentil and Sweet Potato Soup
  • Carrot-Ginger Soup
  • Garden Gazpacho
  • Broccoli and Cheese Soup
  • Roasted Butternut Squash and Apple Soup
  • Butternut Squash and Pear Soup
  • Roasted Vegetable Soup
  • Tomato Soup With Avocado


  • Classic Egg Salad
  • Classic Egg Salad Sandwich With Cheese
  • Mediterranean Salmon Salad Sandwich
  • Turkey Swiss Wrap
  • Chicken Caesar Salad Sandwich
  • Lemon-Chicken Salad Sandwich
  • Wrap ‘n’ Roll
  • A Better BLT

Salads And Crudites

  • Taco in a Salad
  • Tzaziki
  • Tzaziki With Peppers and Carrots
  • Arugula Salad with Mango and Cucumber
  • Baby Spinach and Edamame Salad With Seared Scallops
  • Quinoa Tabboulleh
  • Wheat Berry Primavera
  • Fig and Arugula Salad With Parmesan Shavings
  • Steak Salad
  • Shrimp Caesar Salad
  • Salmon Salad Niçoise
  • Fresh Tomato Slices on Baby Greens with Grated Parmesan and Basic Balsamic Dressing
  • Spinach Strawberry Salad
  • Baby Spinach and Edamame Salad With Parmesan Shavings
  • Shrimp and Mango Salad With Sesame Ginger Vinaigrette
  • Nutty Bulgur Salad
  • It’s Mediterranean to Me Salad
  • Toasted Barley, Roasted Red Pepper and Corn Salad With Feta Cheese
  • Peppers and Carrots With Homemade Ranch Dressing

Pregnancy Meal Plan: 7-Day Meal Chart

By concentrating on nutrition during pregnancy, you’ll feel more energised and have peace of mind that you’re providing your unborn child with the nutrients they need to grow. So stop hunting for a pregnancy meal plan that doesn’t provide you with the right ingredients. Together with over 81 nutritious meal suggestions, we’ve created a 7-day meal plan chart. Every craving you may have can be satisfied because we’ve included nutritious snacks and desserts.


What Is A Good Meal Plan For A Pregnant Woman?

Vegetables, fruits, proteins, whole grains, and a variety of meals are all part of a healthy pregnancy meal plan for women who are expecting. This ensures that you and your unborn child get all the nutrients you need. Get in touch with your doctor and pay attention to your body throughout each trimester. Depending on how you’re feeling, each stage can call for a varied calorie intake.

Pregnancy Meal Plan For Each Day Of The Week

Planning well-rounded meals can be neglected if you’re exhausted or have a big list of things to do. This is the reason we created a healthy pregnancy food plan for every day of the week.

Simply choose an item from the chart based on the day and your personal preferences. You are able to alternate between different lunches, dinners, and breakfasts. Any day of the week, if it’s on the chart, it’s a good choice for health.

Healthy Pregnancy Meal Plan

Day 1

  • Breakfast: Greek yogurt with berries, flax, and chia seeds
  • Lunch: Bean burritos
  • Snack: Energy balls
  • Dinner: Shredded chicken sandwiches

Day 2

  • Breakfast: 2 eggs with whole wheat toast
  • Lunch: Chicken salad wrap
  • Snack: Slices of cheese
  • Dinner: Veggie, chicken, or turkey tacos

Day 3

  • Breakfast: Steel cut oats with berries and walnuts
  • Lunch: Avocado toast with sliced cheese and fruit
  • Snack: Cut vegetables with dressing
  • Dinner: Vegetable, tofu, chicken, or shrimp stir fry with rice

Day 4

  • Breakfast: Egg quiche with a side of fruit
  • Lunch: Salad with sliced chicken or tofu
  • Snack: Nuts and fruit
  • Dinner: Bean burrito bowl

Day 5

  • Breakfast: Bagel sandwich
  • Lunch: Tuna salad sandwich
  • Snack: Fruit protein smoothie
  • Dinner: Tortellini with chicken and vegetables

Day 6

  • Breakfast: Granola with milk
  • Lunch: Tex mex chicken quinoa
  • Snack: Apple with peanut butter
  • Dinner: Fish and vegetable side

Day 7

  • Breakfast: Fruit protein smoothie
  • Lunch: Kale and brussel sprout salad
  • Snack: Veggies with hummus
  • Dinner: Pork chops and sweet potatoes

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