7-Day Pregnancy Meal Plan

This 7-Day Pregnancy Meal Plan is part of a collection of supportive resources to help you feel confident, nourished, and cared for during this special journey. Think of this as your first step with Nourish and Grow: simple, balanced ideas to get you started.

Eating well in pregnancy isn’t about perfection or following strict rules - it’s about giving yourself and your baby the best possible start.

The right balance of foods can help:

• Support your baby’s healthy growth and development

• Keep your own energy levels steady

• Manage common symptoms like tiredness, nausea, or constipation

• Help you feel well, nourished, and confident as your body changes

This 7-day meal plan is designed to give you simple, balanced ideas. It includes sources of protein, fibre, healthy fats, and key vitamins and minerals.

Use it as inspiration, swap meals around to suit your routine, and remember — small, consistent steps matter more than ‘perfect’ eating.

Day	Breakfast	Lunch	Dinner	Snacks
Mon	Porridge with chia seeds, berries, fortified milk	Quinoa salad with chickpeas & spinach	Salmon, sweet potato & broccoli	Apple slices with nut butter / Yoghurt with seeds & honey
Tue	Greek yogurt with flaxseed & banana	Wholegrain wrap with chicken & avocado	Lentil curry with brown rice	Oatcakes with hummus / Smoothie (milk, berries, oats)
Wed	Scrambled eggs on wholegrain toast + tomatoes	Mixed bean salad with olive oil	Grilled mackerel with quinoa & kale	Banana + walnut / Carrot sticks with tzatziki
Thu	Smoothie (spinach, banana, almond butter, chia)	Tuna salad with leafy greens & olive oil	Turkey stir-fry with brown rice	Rice cakes with peanut butter / Cheese + crackers
Fri	Wholegrain cereal with fortified plant milk	Egg salad sandwich + carrot sticks	Grilled salmon with lentils & asparagus	Fruit salad pot / Almonds + dried apricots
Sat	Porridge with pumpkin seeds & blueberries	Falafel wrap with hummus & salad	Lean beef chilli with kidney beans	Popcorn (air popped) / Greek yogurt with granola
Sun	Veggie omelette + wholegrain toast	Avocado & salmon salad with quinoa	Roast chicken, potatoes & green beans	Cucumber sticks with hummus / Oat bar or flapjack

Remember: Every mum and every pregnancy is different. Listen to your body, adapt this plan to your preferences, and don’t hesitate to ask for personalised support if you need it.

You deserve to feel well, nourished, and confident during this special journey.

💌 As part of your welcome series, this is just the beginning.

If you’d like to go further with personalised pregnancy nutrition support, I’d love to work with you 1:1. Together, we can make sure you feel well, confident,and nourished at every stage.This 7-Day Pregnancy Meal Plan is part of a collection of supportive resources to help you feel confident, nourished, and cared for during this special journey. Think of this as your first step with Nourish and Grow: simple, balanced ideas to get you started.