Pregnancy brings on some seriously remarkable changes in a woman’s body. After all, creating life and building another human being takes A LOT of work. During this time of transformation, a pregnant woman’s need for several nutrients increases significantly. These increased needs and focus on nutrition help to support the baby’s development properly. Meeting this elevated demand for nutrients is no small feat when pregnancy symptoms like fatigue hit. Your body is doing a lot of extra work!
Preparing easy meals that can be taken on the go or easily prepared when you get home is one strategy that helps pregnant women fuel their bodies no matter their lifestyle. Easy-to-take-on-the-go foods allow for convenient eating and will keep you fueled. Pregnant mamas, trust us when we say you’ll be thankful when you have something yummy and nutritious on hand when that mid-afternoon hunger hits or you’re walking in the door after a long day.
Today, I’m excited to share 12 nutritious yet simple recipes that can easily be packed and taken wherever you’re headed for the day. From make-ahead burrito bowls to yogurt parfaits, these perfect on-the-go meal ideas prioritize taste and convenience without sacrificing nutrition.
BUT FIRST, don’t miss this deal: 50% OFF your first month of The Prenatal Nutrition Library (code: 50OFF), the first searchable app for food during pregnancy, so you know what you eat is safe and nutritious for you and your baby. Plus, get access to trimester-specific meal plans so you know you are meeting your needs!
12 Easy on the Go Meals for Pregnancy
Taco Salad
This zesty salad makes for an easy, complete meal perfect for busy days. You can whip it up for a quick dinner after a long day or increase the ingredients to prepare it to pack and enjoy for lunch.
Preparation is a breeze thanks to ground beef that is quick to cook. It’s super versatile, and you can utilize any toppings you enjoy and have on hand. Shredded lettuce, cheese, tomatoes, bell peppers, and avocado are delicious and nutritious taco salad toppings.
I love how customizable taco salads are. Don’t forget to amp up the flavor with taco seasoning. Make your own or decrease prep time with a pre-made option. The crunch and nutrient-dense veggies provide fiber and vitamins A, C, and K. Top with a drizzle of tangy salsa or guacamole for an extra flavor kick. Heck, throw in a tablespoon of sour cream, too!
Instructions:
For specific instructions to get the best taco salad, see me make this on Instagram HERE.
Fruit and Yogurt Parfaits
These layered parfaits make a nutritious breakfast or snack that pregnant women love adding to their meal prep routine. They are honestly SO easy to prepare. All that’s required is putting the ingredients together in individual containers. Parfaits are perfect on busy mornings when you need something quick and portable.
The ingredients include Greek yogurt, fresh fruit like berries and bananas, and crunchy nuts and seeds. Greek yogurt packs a lot of protein to help keep you full for hours. It’s also high in calcium, an essential nutrient for pregnancy. Berries provide antioxidants, while nuts and seeds boost omega-3s and fiber content. Chia, pumpkin, and hemp seeds are some of my favorites.
You’ll feel satisfied due to the mix of protein, fiber, and healthy fats. The protein, fat, and fiber combination is helpful to support balanced blood sugar levels. Both kids and adults can enjoy these sweet and filling breakfast cups. These make breakfast or snacking simple (and tasty)!
Instructions:
See specific instructions for an example of preparing fruit and yogurt parfaits HERE.
Charcuterie Snack Box
Who doesn’t love a charcuterie board? It’s one of my personal favorite things to eat, and during pregnancy, salty snacks, deli meats, and cheeses are common cravings. If you want to get your charcuterie fix on the go, I have the perfect snack box “recipe” for you. While the cute little to-go container is optional, it does make it fun. I like this stainless steel snack box because it’s BPA-free and keeps your snack box fresh when you’re out and about.
This simple snack box includes crackers, cheese, olives, mandarins, dark chocolate, and pistachios. This mix gives you the perfect blend of protein, sweetness, fiber, and some fat. All to help fuel your day, mama!
See me, throw this snack box together HERE.
Protein Muffins
Grab your muffin pan! These muffins truly shine for both nutrition and ease. Nut butter, eggs, and full-fat Greek yogurt are among the ingredients in this recipe. These ingredients are packed with satiating protein, healthy fats, and micronutrients like choline and calcium. Each muffin delivers deliciousness PLUS staying power – AKA energy to avoid the “2 pm crash.”
Protein powder is added to these muffins to boost protein intake easily. This can be a safe option for pregnancy with a few considerations, like third-party testing. Check out the full guide on choosing a protein powder for pregnancy, plus brand recommendations inside The Prenatal Nutrition Library!
A MAJOR time-saving bonus here, mamas: you can prepare a batch to freeze so you always have a quick breakfast on hand. Thaw overnight in the fridge or microwave briefly before eating. You can enjoy the same homemade quality and deliciousness with WAY less fuss. You will also appreciate how portable they are; just wrap one ( or two ) up individually to take on the go.
Instructions:
For specific instructions on preparing Protein Muffins, check out this Protein Muffins recipe.
For more healthy breakfast ideas for pregnancy, including gestational diabetes-friendly options, check HERE! We also have a completely free gestational diabetes meal plan HERE!
Chicken Salad
Homemade chicken salad is another easy lunch staple. Yes, store-bought chicken salad sounds convenient, but it’s not always recommended for pregnant women because there can be an increased food safety risk. This is true for any pre-prepared food like chicken salad at the grocery store. We suggest making chicken salad sandwiches at home and bringing them to work.
This way, you control the process and handling, i.e., cooking chicken to temperature and storing it at a safe temperature in the fridge after cooling. I recommend an avocado oil-based mayo or the Greek yogurt dressing below. Chicken (and tuna!) salad is one of my favorite lunches for pregnancy; it is easy and provides essential nutrients for your daily needs.
Instructions:
For an easy and straightforward recipe to get your chicken salad ready to be enjoyed on the go check HERE.
Burrito Bowls
Burritos are commonly found in fast-food restaurants and cafeterias but can easily be made at home. This versatile staple can be enjoyed in a bowl for a twist on this lunch classic. It has all the beloved Mexican cuisine flavors in a plating that’s less messy for eating at work. In addition, one of these bowls can be prepared in just 30 minutes!
The main ingredients for this easy lunch are diced chicken or ground beef, corn, beans, cilantro lime rice, and optional toppings like guacamole and salsa. Once cooked and cooled, place all ingredients together in a travel-friendly bowl and save it for your lunch break! It can be stored in your lunchbox with an ice pack and eaten cold.
Instructions:
For an easy and straightforward recipe to get your burrito bowls ready to be enjoyed on the go check HERE.
Turkey Lettuce Wraps
These protein-packed lettuce wraps require minimal effort but deliver maximum fresh flavor and nutrients. They take just about 15 minutes to put together and can be stored to eat the next day. This makes them a great option to come home to after a long day at work or pack in your lunch box for on-the-go.
Be sure to wash lettuce leaves thoroughly, and feel free to add additional veggies as a topping or as a side. These delicious lettuce cups supply protein, vitamins, minerals, and healthy fats. They have a crisp crunch to each bite and are refreshing to eat. The flavors blend together harmoniously in each crisp bite.
Everything combines easily right in the lettuce cups, so assembly takes mere minutes. I appreciate how portable the components are, too. Check out the recipe post linked below for great storage and next-day eating tips.
Instructions:
For delicious turkey lettuce wraps ready to be enjoyed on the go, click HERE.
Baked Salmon
This complete meal requires minimal effort yet delivers big on nutrition. A fillet of salmon serves high-quality protein and packs in anti-inflammatory omega-3 fatty acids that support a baby’s brain development.
Broiling or baking the salmon takes only about 15 minutes, and the oven does all the work. Sit back as your protein cooks to flaky, moist perfection, and then lay atop salad greens or quinoa. The whole dish comes together super easy, with minimal time required. It’s a perfect dinner idea for busy pregnant moms on the go.
Salmon is a safe, low-mercury seafood choice for pregnancy. It’s bursting with nutrients that are essential for pregnancy. Trout, anchovies, sardines, and skipjack tuna are other great seafood choices for pregnancy.
Transporting the salmon filet and sides together and assembling them later is also simple and satisfying. You could also utilize canned salmon on the go. Overall, salmon delivers big nutrition with minimal effort.
Instructions:
For specific instructions on preparing Baked Salmon, check out this Baked Salmon Recipe.
Peanut Butter “Cookies”
For an energy-packed on-the-go breakfast, make mini “cookies” using peanut or almond butter blended with oats, maple syrup, ground flax, or banana and a handful of other ingredients. Enjoy these cookies on the go with Greek yogurt or milk for added protein. The fat, fiber, and micronutrients are important for a baby’s brain and overall development.
Instructions:
For specific instructions on preparing Peanut Butter Cookies, check out this Peanut Butter Cookies recipe.
Don’t forget, as an annual member of The Prenatal Nutrition Library, you get five done-for-you meal plans specific to each trimester and stage of pregnancy, complete with ‘focus foods’ for every stage and grocery lists, so you completely take the guesswork out of food prep for pregnancy– click here for details!
Rice Bowls
Easy to adapt and pack with flavor and nutrition, rice bowls are the perfect make-ahead meal for busy weeks. Cooking a double batch of grains and veggies on Sunday takes only 15 minutes versus a single serving. An Asian-cuisine-inspired bowl with protein, fiber-rich brown rice, and seasonal stir-fry vegetables is one of my favorites. The variety of options available keeps meals interesting with minimal effort. For a well-rounded week, I like changing proteins between shredded chicken, salmon, ground beef, or ground turkey.
Components, like protein and vegetables, can be portioned into containers and stored in the fridge to assemble fresh each day. This means dinner requires just reheating and topping containers. For creaminess, some fave toppings include shredded cabbage, toasted sesame seeds, crispy chickpeas, or avocado. A drizzle sauce, like coconut aminos, ties flavors together.
Prep on Sunday gives stress-free dinners or lunches for the next few days. The bowls also travel well, so busy families stay nourished wherever life leads during the school and work days.
Instructions:
For specific instructions on how to go about preparing meal-prep rice bowls, check HERE.
Rice-LESS Bowls
If you love the rice bowl idea but want some more variety, rice-less bowls are a GREAT option. Beyond rice, I personally like to use leafy greens, beans, or even spiralized veggies as a base. From there, you can build any bowl you want. Think Mexican-style bowls, Asian-style burger bowls, or Mediterranean. Really, any style of bowl works. Just remember to include a source of protein like chicken, beef, or fish. Then layer on some filling fats and produce for fiber!
See three of my favorite pregnancy-friendly rice-less bowl ideas HERE.
PB&J Sandwiches
When you’re searching for something portable and simple, the classic PB&J sandwich is the perfect solution. From peanut butter to almond butter and sunflower seed butter, utilize whatever nut or seed butter you’re craving.
Crunchy or smooth nut butter paired with your favorite jam and whole grain, sprouted grain, or sourdough bread provides a balance of protein, fiber, and healthy fats. There are also easy opportunities to add nutritional upgrades to your PB&J. For example, mix chia seeds into your jam or sliced strawberries on top of the layer of peanut butter.
Cleanup is a snap because you only need a butter knife and a small prep area. That makes this a win-win. When a busy day hits, or you’re on the go, this nostalgic classic provides the simplicity and goodness growing families need. Pair it with a side of veggies or fruit like an apple, orange, or carrots for a filling boost.
Instructions:
For specific instructions on one way to nutritional upgrade your PB&J, click HERE.
Incorporating simple on-the-go meals like these can make eating well while pregnant easier.
I hope these ideas spark new options for portable meals and easy dinners to fuel your pregnancy. More pregnancy-friendly recipes are shared on the blog, along with tips in posts like “healthy pregnancy lunch ideas‘‘. With a little prep, you can satisfy cravings, feel full, and meet nutrient needs easily wherever life takes you and your baby each day!
Learn the best foods to eat during pregnancy and get access to trimester-specific meal plans when you join The Prenatal Nutrition Library. You’ll have access at your fingers with our mobile app, available on both Apple and Android! The annual membership also now includes access to our BRAND NEW Feel Good Gestational Diabetes (GD) Program, complete with a bonus 30-day meal plan for Gestational Diabetes!
Want to try a sample meal plan for pregnancy first? Try my FREE 1-Week Meal Plan HERE!
