Eating a nutritious breakfast is so important for both mom and baby’s health and well-being during the pregnancy period. A nutritious breakfast kickstarts your day by providing you with energy and key nutrients to support your growing baby. Including protein, fiber, and fats in your breakfast is a great way to start the day.
When breakfast is skipped, we miss an opportunity to pack nutrients in, and it may lead to blood sugar woes that contribute to cravings, fatigue, and headaches. As a pregnant woman, your body needs more nourishment to support fetal growth and development. An adequate breakfast can help curb common complaints and provide vitamins and minerals needed for a baby’s growth. Some essential nutrients for pregnancy are folate, iodine, DHA, iron, and calcium.
However, morning sickness and fatigue, common during pregnancy, can make it difficult to prepare meals from scratch each day. Meal-prepping healthy breakfasts on your days off work or when you feel well can allow you to have quick grab-and-go options on busy mornings. It helps to ensure you start the day with well-balanced nutrition. Some things to remember when meal prepping for pregnancy include using whole food ingredients, limiting added sugars, and including plenty of protein!
Here are some good examples of healthy breakfast meal prep ideas you can try! Each supplies a good amount of vitamins and minerals and aims to reduce the time you spend in the kitchen! Win, win!
7 Healthy Breakfast Meal Prep Ideas for Pregnancy
Overnight Quinoa Oats
Overnight oats made with quinoa fuel the body with energy to satisfy for hours. Soak 1/2 cup each of the oats and cook quinoa with milk or Greek yogurt overnight in the fridge to save time. Top with nuts, seeds, fresh berries, and chia seeds before eating for extra fiber, healthy fats, vitamins, and minerals. Just 1 tablespoon of chia seeds boosts fiber, magnesium, calcium, and non-heme iron. This can be stored and sealed for 4 days.
Be sure to include plenty of protein in your overnight oat recipe from sources like Greek yogurt, protein powder, or collagen peptides to make it more blood sugar-friendly. Consider one of the following overnight oatmeal options, depending on your taste. You could even try meal-prepping several portions to last the whole week!
- Apple Spiced Overnight Oats
- Peanut Butter Banana Overnight Oats
- Cheddar & Herb Savory Overnight Oats
- Easy Protein Overnight Oats
- Sriracha, Egg & Avocado, Overnight Oats (I’d add extra eggs for additional protein!)
- Peanut Butter Overnight Oats
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!
Loaded Breakfast Potato
Breakfast potatoes loaded with savory toppings make a hearty, satisfying meal. Dice russet potatoes and roast with olive oil at 400°F for 30 mins. Store cooked potatoes in the fridge for up to 5 days. To serve, potatoes with 2 tablespoons of full-fat cheese, shredded chicken or bacon, and avocado for filling protein, healthy fat, and plenty of micronutrients.
Instructions:
For specific instructions on preparing Breakfast Potatoes, check out this Breakfast potato recipe.
Egg Muffins
Egg muffins are so versatile you can enjoy a different flavor each day of the week. Beat eggs with salt and pepper and pour into greased muffin tins. Top each with toppings like shredded cheese, spinach, tomatoes, peppers, or cooked bacon. Bake at 350°F for 20 minutes. Pack single servings and reheat as needed for an instant breakfast that supplies choline, vitamins A and C, and protein.
Instructions:
For specific instructions on preparing Egg Muffins, check out this Egg Muffins 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. Store in an airtight container or bag for up to 5 days to nibble on with Greek yogurt or milk for added protein. The fat, fiber, and micronutrients are important for baby’s brain 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 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!
Overnight Chia Pudding
Making chia pudding the night before yields a creamy breakfast rich in omega-3 fatty acids, fiber, and minerals. There are a variety of ways to prepare this dish. One of my favorites is to layer full-fat Greek yogurt with chia seeds, one teaspoon of honey, and a dash of vanilla in jars. Seal and refrigerate for up to 5 days. Top with banana slices, berries, seeds, or nuts for a supply of nutrition, including vitamin C, potassium, and folate.
Instructions:
For specific instructions on preparing Overnight Chia Pudding, check out this Overnight Chia Pudding recipe.
Frittata Muffins
These egg muffins are packed with vegetables like spinach, tomatoes, bell peppers, and onion. Beat eggs with salt, pepper, milk, onion powder, and garlic powder. Spoon chopped veggies and feta cheese into a greased muffin pan and then top with egg mixture. Bake at 375°F for 20 minutes. Cover and refrigerate for up to 5 days, reheating as needed for a meal with iron, protein, vitamin C, and more.
Instructions:
For specific instructions on preparing Frittata Muffins, check out this Frittata Muffins recipe.
Breakfast Sandwiches
Make breakfast simpler with ready-to-grab sandwiches you can customize to your liking. Toast English muffins lightly. In a skillet, add scrambled eggs with a handful of your favorite veggies like bell pepper, spinach, and onion. Once cooked, place egg mix between bread slices, allow to cool, and wrap tightly in parchment paper then foil. Or you could use the oven to whip up a batch in 15 minutes, like the recipe below! Pack individually in a lunch bag or container. These stay fresh in the fridge for up to 3 days. You can also freeze them!
Instructions:
For specific instructions on preparing Breakfast Sandwiches, check out this Breakfast Sandwich recipe.
The right breakfast recipes could make all the difference for a healthy pregnancy!
Taking a few hours one day a week to meal prep some nourishing breakfast options, like the recipes in this post, ensures you start your days right with balanced nutrition. Meal prepping makes it easy to eat wholesome breakfast meals, even on hectic mornings. Combined with an overall well-balanced diet, this sets your body up for a smooth and energized pregnancy journey (as best you can!).
As an expectant mother, it’s essential to nurture your mental and physical well-being through good nutrition. Dealing with pregnancy symptoms and a mile-long to-do list doesn’t always make this easy. A bit of meal planning and access to home-cooked, healthy meals makes caring for yourself and growing little ones much more manageable. Don’t hesitate to accept helpful meals from friends and family, too!
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 now includes access to our BRAND NEW Feel Good Gestational Diabetes (GD) Program, complete with a bonus 30-day meal plan for GD!
Want to try a sample meal plan for pregnancy first? Try my FREE 1-Week Meal Plan HERE!
