Pregnancy is a beautiful journey. It does bring on significant changes, including an increased demand for nutrients. What you eat during this time has a huge impact on both your well-being and your baby’s growth and development.
The foods you choose can help ensure that your baby is getting the essential nutrients needed. A nutrient-rich and nourishing pregnancy diet can also help you support healthy weight gain and energy levels and reduce the risk of potential complications like gestational diabetes and hypertension.
With that said, pregnancy is a lot of work. You are growing a whole new human, after all. This means that by the end of the day, preparing a healthy meal may be the last thing you want to do. That’s why today, we’re sharing a roundup of healthy dinner recipes that are easy to make, delicious, and will keep you feeling satisfied!
15 Healthy Dinner Recipes When Pregnant
Summer Salad
This light and refreshing salad is the perfect choice for a warm summer evening. Made with fresh ingredients like kale, chia seeds, and blueberries and topped with a simple dressing, it’s totally packed with nutrients. The avocado provides healthy fats, while the goat cheese and blueberries meet for a tasty contrast. It’s quick and easy; just chop and toss the ingredients together! Top it with grilled chicken for an extra boost of protein.
Creamy Roasted Pumpkin Soup
This comforting soup combines roasted pumpkin, coconut milk, and spices like cinnamon and nutmeg for a warm, creamy texture. Pumpkin is super rich in beta-carotene (vitamin A), which is essential for fetal eye development and skin health. Full-fat coconut milk adds satiating fats, which are important for a baby’s brain development. Roasting the pumpkin takes a bit of time, but you can do it in advance.
Baked Cod and Yogurt Mashed Potatoes
A simple yet flavorful dish! This meal features baked cod paired with creamy mashed potatoes, which are made with Greek yogurt. Cod provides you with protein, while the potatoes offer potassium (even more if you leave the skin on). The Greek yogurt helps boost calcium and protein intake. This meal is very quick to make; season and bake the cod and prepare the mashed potatoes in just a few steps.
Savory Instant Pot Beef Stew
This hearty beef stew is made in an Instant Pot for tender results with only 15 minutes of prep time. It’s packed with delicious beef, potatoes, and vegetables, simmered in a warm broth. Beef is an excellent protein and iron source, helping prevent anemia during pregnancy. The vegetables add fiber, vitamins, and minerals. The instant pot does most of the work, making the hands-on time very minimal.
Loaded Sweet Potato Nachos
These nachos use delicious baked sweet potatoes as a base, topped with black beans, cheese, avocado, and so much more. Sweet potatoes are rich in vitamin A, while the black bean addition provides fiber and protein. This meal is super quick and easy to assemble, and you can add or remove anything to your liking.
BBQ Liver Meatballs
These meatballs are made with a combination of ground beef and liver and seasoned with a homemade BBQ sauce. Liver and other organ meats are packed with iron and vitamin A, helping to support healthy development. Liver is safe to eat during pregnancy, in moderation, for example, 3-5 ounces per week. The beef adds protein, which is essential for baby’s growth and development. This meal is also easy to prepare; just mix everything up, bake the meatballs, and smother them in the delicious sauce. Add your favorite sides!
Plant-Based Pancakes
Craving something sweet? Love breakfast for dinner? If so, these plant-based pancakes will tick ALL of your boxes! Made with plant-based ingredients, this slightly sweet meal is a nice option. These pancakes provide complex carbs for steady energy. Using whole-grain flour adds fiber, which is great for preventing or combatting constipation and more. I’d recommend pairing it with scrambled eggs and bacon or a protein smoothie for additional protein.
Tilapia Scampi
Tilapia Scampi is a flavorful seafood dish made with garlic, butter, and lemon juice. You can serve it with a side of veggies, pasta, or whatever you’re craving that day. Tilapia has protein and omega-3 fatty acids, which are great for a baby’s brain development. It has a milder fish taste for those who don’t love seafood.
Spaghetti with Sardines
Don’t knock it until you try it! This Italian-inspired dish combines spaghetti with sardines, garlic, olive oil, and more with a touch of chilli for some spice. Sardines are super-rich in omega-3 fatty acids, vitamin D, and calcium, which are all vital for pregnancy health. This is really quick to prepare and can be made with just a few things in your fridge/pantry.
Salmon Tacos
These Salmon Tacos are absolutely delicious and packed full of goodies like avocado, salsa, a squeeze of lime, and of course, grilled salmon. Salmon is yet another item on this list filled with omega-3 fatty acids, while avocado adds additional healthy fats. Depending on what you add or remove, the vegetables and herbs offered also come with a list of nutritional benefits. This meal is simple and quite quick to assemble, making it a perfect fresh dinner option.
Creamy Mushroom and Spinach Pasta
This recipe is super creamy and packed with earthy mushrooms and nutrient-rich spinach. It offers folate, non-heme iron, and fiber, which are great for fetal development. It’s quick and simple and can be made in 30 minutes! This is another meal I’d recommend pairing with a protein source, like rotissiere chicken or steak, for a well-balanced meal.
Steak Enchilada Skillet
This one-pan dinner with tender steak, veggies, and enchilada sauce is a super bold meal with a bit of heat. It’s filled to the brim with protein, iron, and vitamin C to support the immune system. Not only is it delicious and easy to make, but it’s just as easy to clean up! The best practice when consuming steak during pregnancy is to cook it to a minimum internal temperature of 145 ° F.
Vegan Coconut Chickpea Curry
This plant-based meal is actually so delicious! It’s warm and savory, with a sweet coconut finish. The spice lingers slightly on your tongue but doesn’t overwhelm the dish. It’s easy to make with minimal prep and is rich in fiber and folate, supporting fetal development. The fiber (paired with plenty of fluids) can aid in preventing or relieving constipation. Add extra protein by incorporating meat, poultry, or fish in this dish!
Turkey Pumpkin Chilli
This hearty chili featuring ground turkey, fiber-rich beans, and sweet pumpkin is one of my go-tos. It’s savory with a slight sweetness from the pumpkin and topped off with a nice chili kick. This meal is high in vitamin A, protein, and fiber, supporting immune health and fetal growth and development. It’s a one-pot dish, making it quick and easy to wash up.
Chicken and Veggie Quesadilla
This is a super quick and tasty meal with chicken, veggies, and melted cheese. The tender chicken and crispy tortilla make for such a nice contrast. It’s full of protein, vitamin C, and calcium for bone health. Better yet, it’s easy to make and ready in minutes!
How To Eat Healthy When Pregnant
Focus on eating nutrient-dense foods.
During pregnancy, it’s important to choose foods that are rich in essential nutrients like folate (which helps to prevent neural tube defects), iron, calcium, and omega-3s. Iron is particularly important during pregnancy to prevent anemia. You can find it in high-iron foods for pregnancy like meat and seafood. Calcium is essential for your baby’s bone development, and you can get it in high-calcium foods like dairy products or plant-based options, including leafy greens like kale.
Opt for a variety of nutrient-dense foods, including leafy greens, whole grains, proteins, and fruits and vegetables. This ensures you’re fueling your body with a healthy diet and providing your little one with the best possible start.
Stay hydrated.
Staying hydrated is essential for both you and your baby’s health. Drink plenty of water throughout the day and include hydrating foods like cucumbers, oranges, and watermelon in your diet. This will help to combat constipation and fatigue. Depending on your needs, including minerals and electrolytes in your water may be helpful, too.
Don’t feel guilty about eating what you can keep down.
Pregnancy can sometimes cause nausea or indigestion, especially during the first and third trimesters. Sometimes, we just have to eat what we can keep down. That’s 100% okay. Eating smaller, more frequent meals throughout the day can really help to manage these symptoms while also giving you a steady source of energy. When possible, include a mix of protein, healthy fats, and fiber-rich carbs in each meal to keep you feeling full for longer.
Listen to your body.
Last, but certainly not least, make sure you listen to your body. During pregnancy, your body’s nutritional needs can fluctuate, so it’s important to stay in tune with your body and eat when you’re hungry. If you’re craving something specific, it could just be your body’s way of telling you that you need certain nutrients. Just focus on a balanced diet full of nutrient-rich foods to nourish you both. If you have any concerns about your cravings or appetite changes, make sure you speak to your healthcare provider.
The Prenatal Nutrition Library App will help take the guesswork out of nourishing for two during pregnancy!
These easy dinner recipes are delicious and packed with nutrients you need to support a healthy pregnancy! Each dish is full of vitamins, minerals, fiber, fats, and protein to nourish you and your baby. Now that we’ve got dinner sorted, don’t forget to check out these healthy breakfast recipes for pregnancy.
Join The Prenatal Nutrition Library App for stage-specific meal plans and recipe ideas. You’ll gain access to the most up-to-date nutrition science for preconception, pregnancy, and postpartum. We aim to give you peace of mind with clear, actionable information to support a healthy pregnancy. We can’t wait to see you inside!
