You’ve made it through the first trimester of your pregnancy and the morning sickness and nausea are (hopefully) over. Hunger is a major issue many women have to deal with as they progress through their pregnancy, so you will be happy to hear that you can increase your food intake by 300-350 calories (Note – if you are having twins or triplets add 300 calories per baby). Check the nutrition plan below to help guide you in making informed and optimally nutritious food choices throughout your pregnancy.
Be sure to also check out our list of foods that you should avoid throughout your pregnancy.
DAY 1
| BREAKFAST | Chia seed pudding* |
| LUNCH | 2 grilled chicken breasts 1 cup raw spinach with vinaigrette dressing 1 baked sweet potato |
| DINNER | Greek salad 20 almonds |
| SNACKS | 1 orange 1 slice wholemeal toast with 2 tablespoons almond/peanut butter |
DAY 2
| BREAKFAST | 2 boiled or scrambled eggs 1 slice wholemeal toast 1 tablespoon chia seeds/flaxseeds ½ cup grapes |
| LUNCH | 1 grilled beef fillet ½ cup brown rice 1 bowl mixed green salad with healthy honey mustard dressing* |
| DINNER | Broccoli soup* |
| SNACKS | 30g pumpkin seeds 1 cup almond/skimmed milk 1 banana |
DAY 3
| BREAKFAST | Smoothie bowl* |
| LUNCH | Chickpea salad 1 cup sweet potato wedges |
| DINNER | Molasses and tahini (2 tbsp tahini and 1 tbsp molasses) ½ baladi bread 1 cup almond or skimmed milk |
| SNACKS | Green juice 1 pot Greek yogurt with 2 tablespoon chia seeds/flaxseeds |
DAY 4
| BREAKFAST | 1 cup cottage cheese with 1 sliced tomato ½ baladi bread 10 walnuts |
| LUNCH | 1 cup fuul with 2 tbsp flaxseed oil and mixed vegetables ½ baladi bread or 1 slice wholemeal toast |
| DINNER | Beetroot and arugula salad* |
| SNACKS | 1 apple with 2 tbsp almond/peanut butter 2 cups homemade popcorn 3 squares dark chocolate |
DAY 5
| BREAKFAST | Oatmeal* |
| LUNCH | 1 cup wholewheat pasta with tomato sauce, spinach, and eggplant |
| DINNER | 5 tbsp hummus dip 3 wholemeal crackers 1 cup sliced cucumbers |
| SNACKS | 1 banana 1 cup Greek yogurt with 2 tablespoon chia seeds/flaxseeds |
DAY 6
| BREAKFAST | 1 cup fuul with 2 tbsp flaxseed oil and mixed vegetables ½ baladi bread or 1 slice wholemeal toast |
| LUNCH | 1 grilled salmon fillet 1 cup brown rice 1 grilled corn cob |
| DINNER | Greek salad 1 cup almond/skimmed milk |
| SNACKS | 1 orange 20 almonds |
DAY 7
| BREAKFAST | Oatmeal* |
| LUNCH | 200g homemade kofta 1 cup sweet potato wedges 1 bowl mixed green salad with vinaigrette dressing* |
| DINNER | Carrot soup* 1 baked potato |
| SNACKS | 30g pumpkin seeds Berry smoothie* |
Recipes
Beetroot and Arugula Salad
Ingredients
- 2 roasted beetroots, cut into chunks
- 2 cups arugula
- 2 cucumbers, sliced
- 4 tbsp olives, pitted
Dressing
- 1 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1 garlic clove, minced
- Salt and pepper to taste
Method
- Combine all ingredients in a bowl and toss well. Serve immediately.
Chia Pudding
Ingredients
- 1 cup almond or coconut milk
- 4 tbsp chia seeds
- 2 tablespoons raw cocoa powder
- ½ tablespoon honey/maple syrup
Method
- Add all of the ingredients to a large glass jar with a lid, give it a quick stir, then put the lid on. Shake it like crazy to mix it all up. Refrigerate overnight and enjoy the next morning.
Oatmeal
Ingredients
- 1 cup oats
- 1 cup almond milk OR water
- ½ banana
- 1 tablespoon almond butter
- 1 teaspoon honey
- A dash of cinnamon, optional
- Fresh fruit, optional
Method
- Combine all ingredients in a pot and heat until oats become soft.
- Serve with fresh fruit on top, if desired.
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.
Vinaigrette Dressing
Ingredients
- ½ cup extra virgin olive oil
- ½ cup balsamic vinegar
- 1 clove garlic
- 1 teaspoon mustard powder
- Salt and pepper
Method
- In a small bowl, whisk together olive oil, white balsamic vinegar, garlic, and mustard powder. Season to taste with salt and black pepper. Stir in minced fresh herbs if desired.
Honey Mustard Dressing
Ingredients
- 4 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp extra virgin olive oil
Method
- Combine all ingredients in a small jar or bowl and mix until creamy. Store in the fridge for up to one week.
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.
