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.
