15 Healthy & Delicious Recipes for Pregnancy

Breakfast Ideas

1. Banana Oatmeal with Chia Seeds

• Cook ½ cup oats with 1 cup milk (or plant-based alternative).
• Stir in 1 mashed banana, 1 tbsp chia seeds, and a sprinkle of cinnamon.
• Top with walnuts or almonds for extra protein.

2. Spinach & Cheese Omelet

• Whisk 2 eggs, season with salt & pepper.
• Cook in a pan with a little olive oil, adding ½ cup spinach and shredded cheese.
• Serve with whole-grain toast.

3. Greek Yogurt Parfait with Berries

• Layer Greek yogurt, granola, and mixed berries in a bowl.
• Drizzle with honey for natural sweetness.

Lunch Ideas

4. Avocado & Egg Salad Wrap

• Mash 1 avocado and mix with 1 boiled egg (chopped).
• Add lemon juice, salt, and black pepper.
• Spread on a whole-wheat wrap and add lettuce and tomato.

5. Quinoa & Roasted Veggie Bowl

• Cook ½ cup quinoa.
• Roast sweet potatoes, bell peppers, and broccoli in olive oil.
• Toss everything together and top with feta cheese or tahini dressing.

6. Lentil & Spinach Soup

• Sauté onion, garlic, and carrots in olive oil.
• Add 1 cup lentils, 4 cups vegetable broth, and 2 cups chopped spinach.
• Simmer for 20 minutes, season with cumin, salt, and pepper.

Dinner Ideas

7. Baked Salmon with Lemon & Garlic

• Place salmon fillet on a baking sheet.
• Drizzle with olive oil, lemon juice, and minced garlic.
• Bake at 375°F (190°C) for 15 minutes.
• Serve with steamed broccoli and quinoa.

8. Chicken & Brown Rice Stir-Fry

• Sauté diced chicken breast in sesame oil.
• Add bell peppers, snap peas, and carrots.
• Stir in cooked brown rice and a splash of low-sodium soy sauce.

9. Stuffed Bell Peppers with Turkey & Quinoa 

• Cut bell peppers in half and remove seeds.
• Mix cooked quinoa, ground turkey, diced tomatoes, and garlic.
• Stuff peppers, bake at 375°F (190°C) for 25 minutes.

Healthy Snacks

10. Apple Slices with Almond Butter

• Slice 1 apple, dip in almond butter or peanut butter.

11. Cottage Cheese with Pineapple

• Scoop ½ cup cottage cheese into a bowl.
• Top with fresh pineapple chunks and a drizzle of honey.

12. Hummus & Veggie Sticks

• Serve hummus with sliced carrots, cucumbers, and bell peppers.

Pregnancy-Safe Drinks

13. Green Pregnancy Smoothie

• Blend 1 banana, 1 handful spinach, 1 cup almond milk, ½ avocado, and a squeeze of lemon.

14. Warm Turmeric Milk (Golden Milk)

• Heat 1 cup milk (or plant-based milk).
• Stir in ½ tsp turmeric, a pinch of cinnamon, and honey.

15. Hydrating Coconut Water & Chia Seeds

• Mix 1 cup coconut water with 1 tbsp chia seeds.
• Let sit for 10 minutes and stir before drinking.

Final Thoughts: Eat Well, Feel Great!

Content Reviewed by Dr V.

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Dr. Vaheh Shirvanian, a family medicine physician and father. With over 17 years of experience, he specializes in inpatient acute hospital care, outpatient family medicine, urgent care, emergency medicine, and hospice care. Dr. V is passionate about guiding new parents through the challenges and joys of parenthood, offering compassionate and expert support at every step.