Between going to what feels like a million doctor’s appointments, trying to avoid morning sickness, and dealing with aches, cooking an elaborate dinner is probably the last thing you want to do as a pregnant woman. Sometimes it’s just nice to have something quick and easy on hand that will give you the energy you need to get through your day, right?
Having a list of easy and healthy meals ready to go is a great way to make pregnancy easier, especially if you keep it next to the fridge or pantry for easy access. Of course, many women develop food aversions during pregnancy, so including a variety of ingredients in these meals will ensure that there’s an option at hand no matter what loop your taste buds have thrown you for.
So if you’re looking for easy and healthy pregnancy meals, look no further: Here are six of our favorites.
Breakfast Parfaits
Waking up in the morning can be tricky while pregnant. Whether you were tossing and turning through the night and woke up sick, there are a lot of reasons you might not be in the mood to make an elaborate breakfast meal — and that’s okay! Having a breakfast on hand that can be prepared in under five minutes is key on these days.
Our favorite quick and easy breakfast is a yogurt parfait: It’s fast, nutritious, and satisfies the ever-present sweet tooth. Yogurt is rich in calcium, which experts say supports the development of your baby’s nerve, heart, and muscle function, as well as their bones and teeth.
On top of the yogurt, you can add berries, melon, grapes, or whatever is in season! Lastly, sprinkle on whole-grain granola or cereal, honey, peanut butter, seeds, or chocolate chips for an extra sweet treat.
That whole wheat granola or cereal is a good source of all the alphabet vitamins you need. We’re talking about vitamin D, vitamin C, and B vitamins and superstar folate (folic acid). Those nutrients play a key role in your baby’s development. While you can get them from supplements, gaining these valuable nutrients from food goes a long way.
Omelets
If eggs weren’t a regular part of your balanced diet before pregnancy, they’ll likely become a staple by the time you’re ready to pop. Eggs are easy and quick to make and are packed with dietary protein and healthy fats. If you’re looking for a way to incorporate eggs into a healthy diet, omelets are a great place to start because of how customizable they are.
Grease your fry pan with olive oil or butter and crack a few eggs into it. Break the yolks so that the eggs cover the entire surface of the pan, and then add in your favorite ingredients.
You can try leafy greens, tomatoes, broccoli, and some types of goat cheese (if you eat dairy products) or any other combination. Whatever sounds the best and will fill you up without making you sick is a good bet.
Top it off with some frozen tater tots (frozen foods are a lifesaver during this time), or cut up your favorite fruits to pair with your omelet for a satiating start to your day.
Buddha Bowl
A Buddha bowl is a blanket term for a lot of good, healthy foods thrown together in a bowl. There are a million different ways to create a Buddha bowl, making it an easy option to make out of the things in your fridge and pantry.
The basic equation for a Buddha bowl is a grain, a protein, a vegetable, and a sauce. When picking out the grain, you can choose from farro, lentils, quinoa, or couscous. You can also prepare your grains ahead of time to make mealtimes easier.
Protein is a starring building block of this meal since experts say that protein is important for supporting prenatal health (and keeps you full throughout the day!).
Throw grilled lean meats like chicken or salmon, some eggs, black beans, or chickpeas on top of your grains, and then pick out whatever veggies are fresh in the fridge. This meal gets you plenty of lean protein, an essential aspect of nutrition during pregnancy. In addition, you can boost the protein even more by enjoying some hummus on the side.
As an added bonus, this meal is loaded with fiber, which can help alleviate constipation and heartburn that often pop up during your first trimester.
Lastly, use this as the opportunity to get whatever yummy-looking dressing you have been eyeing in the grocery store and drizzle it on top for an easy, healthy, and filling bowl to add to your prenatal meal plan.
One Sheet Meal
Can you imagine cooking an entire meal that hits all the food groups and only having to wash one pan afterward? Yes, please!
One-sheet meals are a lifesaver when you’re short on time or energy. All you have to do is cut up the food, lay them on the sheet, season them, and throw them into the oven.
One of our favorite sheet meals is salmon, broccoli, and sweet potatoes (an excellent source of vitamin A). The salmon will give you a good amount of protein, and it’s generally recommended that you fill your meals with nutrient-rich vegetables, like broccoli and sweet potatoes.
Lay tin foil down on a baking sheet and place cuts of salmon on top before seasoning them with melted butter, salt, pepper, garlic, and lemon juice. Then throw your broccoli and potatoes next to them, season with olive oil, salt, and pepper, and bake it all in the oven. Your kitchen will stay clean, and your hunger will be satisfied in the blink of an eye.
Balsamic Chicken Bake
If you love the convenience of a one-pan meal but prefer chicken over salmon, then this meal is for you. Pick out a boneless, skinless chicken breast from the grocery store and lay it down on your baking sheet. Rub the chicken with balsamic vinegar and a little bit of dijon mustard before seasoning it with salt and pepper.
Then (after washing your hands!) surround the chicken with broccoli, mushrooms, carrots, grape tomatoes, and red onion. Cut them however you would like and cover them with olive oil before seasoning them with dried basil, salt, and pepper.
Throw the entire sheet into the oven for about 20 minutes, and you are ready to go. Follow it up with a little sweet treat, and you are sure to feel full and satisfied through the night.
Plus, cooking and cleaning up this meal will take no time at all, giving you the rest of the night to relax and unwind with a pregnancy self-care night, such as a relaxing bath and plenty of belly care.
Chicken and Tomato Pasta
If you find yourself craving carbs all the time while expecting, you’re not alone! Experts say that carbohydrates help keep your energy up while pregnant. So, if dinner time rolls around and all you can think of is pasta, lean into the craving.
Throw your favorite pasta shape into boiling water and cook your chicken in the meantime. Brush your chicken breasts with oil and cover them with salt and pepper before cooking them in the fry pan. Just before the pasta is done cooking, add in some snow peas for an extra serving of vegetables.
When your pasta, peas, and chicken are done cooking, combine them in a pot with your favorite pasta sauce and heat until everything is warm. This meal is totally comforting, so don’t be afraid to throw on your favorite pregnancy pajamas, bring your bowl of pasta to the couch, and turn on your favorite movie.
The Best Foods for Your Belly
There’s no reason to make your days harder while pregnant. Not having to worry about spending hours in the kitchen every day in order to give your body the proper nutrients it needs is a game-changer during this time. All you really need to accomplish this is a little bit of planning and your favorite foods in the fridge.
Once you find a few meals that work for you, feel free to rotate through them every day — no need to change up your meals every time you sit down to eat. If you need help figuring out your diet while pregnant, it never hurts to reach out to a registered dietitian or another healthcare provider for some advice.
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