Third Trimester Weekly Meal Plan

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We know how hard the third trimester can be (you just want that baby OUT), but the important thing is to stay calm and make the most of it. You can also enjoy an extra 500 calories per day above your normal requirements. Not quite eating for two, but it is still an extra something! You’ll also be happy to hear that in this meal plan we have also included foods that can help keep your labor hormones in check and boost your baby’s brain development at the same time. For example, calcium is one of the most important nutrients during your last trimester, as this is when the baby’s bones are formed.

Also, be sure to check out our list of foods that you should avoid throughout your pregnancy.

DAY 1

BREAKFAST 1 cup Greek yogurt with 2 tablespoons chia seeds
1 cup strawberries
10 almonds
LUNCH 2 grilled chicken breasts
1 cup spinach and 1 beetroot with 2 tablespoons balsamic vinegar
½ cup quinoa or freekeh
DINNER 2 eggs, any way you like
1 slice wholemeal toast baladi bread
5 olives
SNACKS Avocado and banana smoothie*
1 small sweet potato

DAY 2

BREAKFAST  Smoothie bowl*
LUNCH 1 fillet grilled salmon
1 cup cooked brown rice
1 bowl mixed salad with lemon dressing
DINNER Molasses and tahini (4 tbsp tahini and 2 tbsp molasses)
1 slice wholemeal toast/baladi bread
SNACKS 3 dates 

DAY 3

BREAKFAST 1 cup fuul with 2 tablespoons flaxseed oil or olive oil
1 slice wholemeal toast/baladi bread
1 cup cucumber slices
LUNCH Mediterranean quinoa chickpea salad
1 baked potato
DINNER 1 cup cottage cheese with 1 sliced tomato
1 slice wholemeal toast/baladi bread
SNACKS 1 cup pineapple slices
¼ cup unsalted nuts

DAY 4

BREAKFAST ½ cup oats
1 cup almond/skimmed/oat milk
½ cup mixed berries or ½ cup grapes
LUNCH 4 pieces of kofta
Freekeh with vegetables
DINNER 1 cup cooked spinach in tomato sauce
½ cup chickpeas
SNACKS 1 banana
¼ cup pumpkin seeds 

DAY 5

BREAKFAST 2 boiled eggs
1 slice wholemeal toast/baladi bread
1 cup sliced carrots and cucumbers
LUNCH 2 grilled chicken breasts
1 cup sweet potato wedges
¼ avocado, mashed
DINNER ½ cup hummus dip
3 wholemeal crackers
1 cup sliced cucumbers
SNACKS Green juice 

DAY 6

BREAKFAST ½ cup oats
1 cup almond/skimmed/oat milk
½ cup mixed berries or ½ cup grapes
LUNCH 1 cup wholewheat pasta tomato sauce, spinach, and eggplants
1 bowl mixed salad with lemon dressing
DINNER Zucchini soup*
½ avocado, mashed
SNACKS Kale chips
1 cup pineapple slices 

DAY 7

BREAKFAST 1 cup fuul with 2 tablespoons flaxseed oil or olive oil
1 slice wholemeal toast/baladi bread
1 cup cucumber slices
LUNCH Stir-Fry Teriyaki Chicken
DINNER 2 eggs, scrambled or boiled
50g smoked salmon
1 cup arugula
SNACKS 1 apple with 2 tablespoons peanut butter
3 squares dark chocolate

Recipes

Avocado and Banana Smoothie
Ingredients

  • 2 bananas
  • ½ avocado, mashed
  • 1 tablespoon honey
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 tbsp almond butter
  • Ice or water

Method

  • Combine all ingredients in a blender and blend until smooth. Enjoy ice-cold.

Smoothie Bowl
Ingredients

  • 1 cup spinach
  • 1 frozen banana
  • 1 cup frozen berries (any kind)
  • ½ cup water
  • Optional toppings: granola, cinnamon, berries, coconut flakes, almonds, nut butter

Method

  • Combine all ingredients (except toppings) in a blender and blend until smooth.
  • Transfer to a bowl and top with toppings of your choice.

Zucchini Soup
Ingredients

  • 1 small onion, quartered
  • 2 cloves garlic
  • 3 medium zucchini, cut into large chunks
  • 2 cups vegetable stock
  • 2 tbsp greek yogurt or 2 tbsp coconut cream
  • Salt and pepper, to taste

Method

  • Combine stock, onions, garlic, and zucchini in a large pot over medium heat and bring to a boil.
  • Lower heat, cover, and simmer until tender (approximately 20 minutes)
  • Remove from heat, let cool some, and puree in a blender.
  • Add the Greek yogurt or coconut cream and blend again until smooth.
  • Add salt and pepper to taste, and serve hot.

For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our Nutritionist Donia Hilal at doniahilal@gmail.com to get your very own nutrition plan.

Donia Hilal is a certified nutritionist with a degree in Nutrition from King’s College London. Her work focuses on women’s health in the Middle East, wellness, weight loss, and optimal pre- and post-natal nutrition. Passionate about real food and evidence based nutrition advice, Donia welcomes and enjoys guiding clients throughout every stage of their journey towards a healthier, happier life.

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