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 [email protected] to get your very own nutrition plan.