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14-day meal plan for a pregnant woman

The 14-day meal plan for a pregnant woman is crafted to cater to the unique nutritional needs of expectant mothers. It includes a variety of nutrient-rich foods that support fetal development and maternal health, focusing on balanced vitamins, minerals, and adequate protein intake.

This plan is about ensuring both mother and baby receive optimal nourishment during this crucial time. It’s a guide to eating well for two, balancing taste and health in every meal.

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Meal plan grocery list

Eggs

Chicken breast

Salmon

Turkey

Tofu

Lentils

Steak

Shrimp

Black beans

Avocado

Strawberries

Blueberries

Raspberries

Apple

Banana

Grapes

Pear

Orange

Peach

Broccoli

Quinoa

Spinach

Asparagus

Tomato

Cucumber

Carrot

Cauliflower

Sweet potatoes

Green beans

Lettuce

Kale

Almond milk

Greek yogurt

Cottage cheese

Almonds

Walnuts

Chia seeds

Whole grain bread

Oatmeal

Brown rice

Whole grain cereal

Vinaigrette

Hummus

Balsamic vinaigrette

Lime dressing

Cinnamon

Protein powder

Peanut butter

Olive oil

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Meal plan overview

Embark on a nourishing journey with ""14-Day Meal Plan for a Pregnant Woman"", designed to support the health of both mother and baby.

This two-week plan is a mix of flavors and nutrients, providing a range of meals rich in essential vitamins, minerals, and proteins. Each day brings new culinary delights, ensuring a balanced and enjoyable eating experience while meeting the dietary demands of pregnancy.

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Foods to eat

  • Lean Proteins: Chicken, turkey, fish, lean beef, and eggs for muscle preservation.
  • Non-Starchy Vegetables: Broccoli, cauliflower, spinach, and asparagus for fiber and nutrients.
  • Healthy Fats: Avocado, olive oil, nuts, and seeds for satiety.
  • Low-Carb Fruits: Berries, melons, and apples for a sweet treat in moderation.
  • Whole Grains: Quinoa, brown rice, and oats for sustained energy in controlled portions.
  • Low-Fat Dairy: Greek yogurt, skim milk, and low-fat cheese for calcium.
  • Water and Herbal Teas: Stay hydrated with water and enjoy herbal teas without added sugars.
  • Herbs and Spices: Flavor meals with herbs and spices instead of high-calorie sauces.

✅ Tip

Add a daily serving of nuts or seeds, which are calorie-dense but provide satiety and essential nutrients, making them a smart choice for controlled portion dieting.

Foods not to eat

  • Processed Snacks: Limit intake of processed snacks high in sugars and unhealthy fats.
  • Sugary Beverages: Choose water or unsweetened beverages over sugary drinks.
  • High-Calorie Sauces: Opt for lighter dressings and sauces to reduce calorie intake.
  • Excessive Salt: Control salt intake and use herbs for flavoring.
  • Fried Foods: Choose baked, grilled, or steamed options over fried foods.
  • High-Sugar Desserts: Opt for healthier dessert alternatives with natural sweetness.
  • White Bread and Pasta: Choose whole-grain options for added fiber and nutrients.
  • Alcohol: Consume alcohol in moderation, considering its impact on calorie intake.
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Main benefits

The 14-Day Meal Plan for Dieting is designed to support individuals in their dieting goals over a two-week period. This plan emphasizes portion control, a balance of macronutrients, and nutrient-dense foods to create a calorie deficit. By providing satisfying and nutritious options, the plan aims to support healthy and sustainable weight loss over the course of 14 days.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To ensure a nutritious and varied diet during pregnancy, consider these alternatives in your 14-day meal plan.

  • Substitute chicken breast with steak for an iron-rich option.
  • Replace almonds with chia seeds for additional omega-3 fatty acids and fiber.
  • Use Greek yogurt instead of cottage cheese for a probiotic-rich dairy option.
  • Opt for lime dressing to add a zesty flavor to salads without extra calories.
  • Try whole grain cereal for a fiber-rich breakfast alternative to oatmeal.

How to budget on this meal plan

Focus on buying eggs, chicken breast, and salmon in bulk. Turkey, tofu, and lentils offer variety and can be more economical when bought in larger quantities. Greek yogurt and cottage cheese are often cheaper in larger containers. Avocado and a variety of fruits like strawberries and blueberries can be bought in season for savings. Whole grain products and almond milk are more affordable in bulk.

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Extra tips

Any healthy snack ideas?

Nutrient-rich snacks ideal for pregnancy:

  • Whole grain crackers with cheese
  • Yogurt with granola and fruit
  • Smoothie with spinach, banana, and yogurt
  • Nuts and dried fruits
  • Cottage cheese with berries
  • Carrot sticks with hummus
  • Apple slices with peanut butter

What should I drink on this meal plan?

For pregnant women, hydration is key, so water is essential. Milk (or fortified plant-based alternatives) can provide calcium and vitamin D. Fresh fruit juices, in moderation, offer vitamins but watch the sugar content. Herbal teas, specifically those safe for pregnancy, can be calming. Avoid caffeinated and sugary drinks.

How to get even more nutrients?

For pregnant women, a well-rounded diet that includes ample proteins, fiber, and healthy fats is essential for the health of both mother and baby. Protein sources like lean meats, fish, and eggs support fetal development. Fiber from fruits, vegetables, and whole grains helps maintain digestive health, which can be challenging during pregnancy. Healthy fats, particularly DHA from fish oil, are important for the baby’s brain development. It’s also crucial to ensure adequate intake of vitamins and minerals, like folic acid and iron, which support fetal growth and maternal health.

Meal plan suggestion

14-Day Meal Plan for a Pregnant Woman

Day 1

  • Breakfast: Whole grain toast with avocado and scrambled eggs
  • Snack: Greek yogurt with berries
  • Lunch: Grilled chicken salad with mixed greens, nuts, and vinaigrette
  • Snack: Apple slices with peanut butter
  • Dinner: Baked salmon with steamed broccoli and quinoa

Calories: 1850  Fat: 70g   Carbs: 150g   Protein: 120g

Day 2

  • Breakfast: Oatmeal with sliced banana and almonds
  • Snack: A handful of grapes
  • Lunch: Turkey and cheese sandwich on whole grain bread with lettuce and tomato
  • Snack: Carrot and cucumber sticks with hummus
  • Dinner: Vegetable stir-fry with tofu and brown rice

Calories: 1860  Fat: 65g   Carbs: 165g   Protein: 70g

Day 3

  • Breakfast: Greek yogurt with granola and mixed berries
  • Snack: A banana
  • Lunch: Lentil soup with a side of whole grain bread
  • Snack: Cottage cheese with pineapple chunks
  • Dinner: Grilled steak with roasted asparagus and a mixed greens salad

Calories: 1900  Fat: 50g   Carbs: 165g   Protein: 100g

Day 4

  • Breakfast: Smoothie with spinach, almond milk, banana, and a scoop of protein powder
  • Snack: A pear
  • Lunch: Spinach salad with grilled chicken, strawberries, and balsamic vinaigrette
  • Snack: A small orange
  • Dinner: Shrimp and vegetable curry over cauliflower rice

Calories: 1800  Fat: 50g   Carbs: 130g   Protein: 90g

Day 5

  • Breakfast: Whole grain cereal with almond milk and a sliced banana
  • Snack: A handful of berries
  • Lunch: Chicken Caesar salad with homemade dressing (no croutons)
  • Snack: Baby carrots
  • Dinner: Baked cod with a side of steamed green beans and sweet potatoes

Calories: 1850  Fat: 55g   Carbs: 140g   Protein: 115g

Day 6

  • Breakfast: Chia seed pudding made with almond milk and topped with fresh berries
  • Snack: A small apple
  • Lunch: Quinoa and black bean salad with avocado and lime dressing
  • Snack: Sliced cucumber and cherry tomatoes
  • Dinner: Baked chicken breast with a side of roasted mixed vegetables

Calories: 1900  Fat: 60g   Carbs: 140g   Protein: 100g

Day 7

  • Breakfast: Whole grain toast with scrambled eggs and a side of mixed fruit
  • Snack: Greek yogurt with a handful of almonds
  • Lunch: Grilled salmon with a quinoa and cucumber salad
  • Snack: A banana
  • Dinner: Vegetable stir-fry with tofu and brown rice

Calories: 2000  Fat: 70g   Carbs: 170g   Protein: 120g

Day 8

  • Breakfast: Smoothie with spinach, almond milk, banana, and peanut butter
  • Snack: A handful of cherry tomatoes
  • Lunch: Chicken and avocado salad with mixed greens and olive oil dressing
  • Snack: Carrot sticks with hummus
  • Dinner: Beef stir-fry with mixed vegetables

Calories: 1850  Fat: 75g   Carbs: 100g   Protein: 115g

Day 9

  • Breakfast: Oatmeal with sliced banana and a sprinkle of cinnamon
  • Snack: A peach
  • Lunch: Turkey lettuce wraps with cheese and avocado
  • Snack: A handful of mixed nuts
  • Dinner: Grilled shrimp with a side of asparagus and quinoa

Calories: 1900  Fat: 80g   Carbs: 140g   Protein: 110g

Day 10

  • Breakfast: Scrambled eggs with spinach and feta cheese
  • Snack: A small orange
  • Lunch: Lentil soup with a side of whole grain bread
  • Snack: Sliced cucumber
  • Dinner: Baked cod with a side of steamed broccoli and sweet potatoes

Calories: 1800  Fat: 60g   Carbs: 140g   Protein: 90g

Day 11

  • Breakfast: Whole grain cereal with almond milk and fresh berries
  • Snack: A handful of grapes
  • Lunch: Chicken Caesar salad with homemade dressing (no croutons)
  • Snack: Baby carrots with hummus
  • Dinner: Vegetable stir-fry with tofu and brown rice

Calories: 1800  Fat: 55g   Carbs: 150g   Protein: 95g

Day 12

  • Breakfast: Greek yogurt with mixed nuts and a drizzle of honey
  • Snack: A small apple
  • Lunch: Quinoa and black bean salad with avocado and lime dressing
  • Snack: Sliced cucumber and cherry tomatoes
  • Dinner: Baked chicken breast with a side of roasted mixed vegetables

Calories: 1850  Fat: 60g   Carbs: 145g   Protein: 105g

Day 13

  • Breakfast: Whole grain toast with scrambled eggs and a side of mixed fruit
  • Snack: Greek yogurt with a handful of almonds
  • Lunch: Grilled salmon with a quinoa and cucumber salad
  • Snack: A banana
  • Dinner: Vegetable stir-fry with brown rice

Calories: 1900  Fat: 65g   Carbs: 160g   Protein: 100g

Day 14

  • Breakfast: Smoothie with spinach, almond milk, banana, and peanut butter
  • Snack: A handful of cherry tomatoes
  • Lunch: Chicken and avocado salad with mixed greens and olive oil dressing
  • Snack: Carrot sticks with hummus
  • Dinner: Beef stir-fry with mixed vegetables

Calories: 1800  Fat: 70g   Carbs: 125g   Protein: 105g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.