Your 7 DAY pregnancy meal plan
Eating healthily during pregnancy isn't just essential, but it's not as hard as you think either. 
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People tend to steer away from healthy eating, because often a healthy diet is portrayed as being hard to follow, cook and afford. Luckily for your pregnant self, this is not the case. Eating well means you have to make it easy, and definitely tasty... also including foods that your baby needs and that will curb your ‘bad food’ cravings. An eating plan during pregnancy isn’t a diet – you are not cutting back on the amount of food you eat, rather it’s about making better food choices.

Here is a list of different breakfast, lunch and dinner options for you. You can mix and match them so you don’t get bored, and they fit with what you may feel like eating. Remember that you need to follow the safe rules on what you eat. Stay away from anything raw unless it is a fruit or vegetable. Make sure your eggs are cooked until hard and your meat is on the welldone side. The snacking options will give you ideas of what to eat between your three big main meals, to keep your sugar and nutrients levels as regular as possible. 

Monday 

Breakfast

  • Low-Gi muesli
  • Natural yoghurt
  • Few slices of your favourite fruit

Lunch 

  • Chicken salad with avocado, leafy green veggies and cheese with a balsamic and olive oil dressing. 

Dinner 

  • A non-fatty steak, with a fresh mushroom sauce and spinach.

Snack option

  • Boiled egg 

Tuesday

Breakfast

  • Boiled or poached egg on wholewheat bread with slices of avocado. 

Lunch

  • Vegetable wrap including red, green and yellow peppers, grated carrots, lettuce, tomato and some humus. 

Dinner 

  • Chicken fillets stuffed with feta cheese and a side of vegetables. 

Snack option 

  • Cracker breads with cottage cheese. 

Wednesday 

Breakfast 

  • Breakfast wrap filled with scrambled eggs, tomato and feta or mozzarella cheese - your choice.

Lunch

  • Chicken mayonnaise toasted sandwich on health bread. 

Dinner 

  • Pizza with whole-wheat crust, topped with fresh tomatoes and veggies of your choice. 

Snack option

  • Home-made air popcorn.

Thursday 

Breakfast 

  • Breakfast oats wiht honey and a fruit on the side. 

Lunch 

  • Vegetable soup for those overcast days. Throw as many veggies in the pot as possible. 

Dinner 

  • Either a meat or vegetable stew with brown rice. 

Snack option 

  • Oat bars. 

Friday 

Breakfast

  • Ready-made whole-wheat waffles, with fruit and honey on top. 

Lunch 

  • Couscous salad with cucumber, tomato and other veggies you may want to add in. 

Dinner 

  • Vegetable sushi (no raw fish in it whatsoever) for a night out meal. 

Snack option

  • Carrots and cucumber with hummus dip. 

Saturday 

Breakfast 

  • Bran cereal with two-percent fat milk with sliced banana on top.

Lunch 

  • Baked potato with cottage cheese and chives on top. 

Dinner

  • Vegetable, meat or chicken tacos with an assortment of veggies and sprinkled with cheese. 

Snack option

  • Smoothies with left over yoghurt and fruit. 

Sunday 

Breakfast 

  • Whole-wheat toast with peanut butter and a fresh fruit on the side. 

Lunch 

  • Pasta salad with added mushrooms, peppers and mozarella. 

Dinner

  • Hake fillets, with a lemon butter sauce, a side of baked potato and a green salad. 

Snack option

  • Fruit. 

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