Low-carb meal plan for a pregnant woman

Note: A low-carb diet is generally not recommended for pregnant women without medical supervision. It's important to have a balanced diet that includes an appropriate amount of carbohydrates for fetal development. Consultation with a healthcare provider is crucial before adopting any restrictive diet during pregnancy.

Get grocery list

*no credit card required

complete meal plan

FREE SHOPPING LIST

Article reviewed

people

Low-carb meal plan for a pregnant woman photo cover

This meal plan comes with a FREE grocery list 🎉

Get grocery list

Meal plan grocery list

Eggs
Chicken breast
Salmon
Turkey
Tilapia
Cottage cheese
Pork chops
Tuna
Lentils

Tofu
Spinach
Broccoli
Asparagus
Zucchini
Bell peppers
Brussels sprouts
Green beans
Sweet potatoes

Cucumber
Avocado
Carrots
Berries
Apples
Bananas
Peaches
Pear
Greek yogurt

Save this list

Article reviewed

Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Nov 22, 2024.

Meal plan overview

The Low-Carb meal plan for a pregnant woman focuses on balancing the mother’s health with the baby’s development. It is crafted to provide essential nutrients while controlling carbohydrate intake for overall well-being.

This meal plan includes a variety of high-fiber vegetables, quality proteins, and healthy fats, ensuring a well-rounded diet that supports the pregnancy journey.

Foods to eat

Lean Proteins: Chicken, fish, and eggs for essential amino acids.
Low-Carb Vegetables: Leafy greens, broccoli, and bell peppers for vitamins and minerals.
Healthy Fats: Avocados, olive oil, and nuts for fetal brain development.
Low-Sugar Fruits: Berries and citrus fruits in moderation for natural sweetness and vitamins.
Dairy: Cheese and Greek yogurt for calcium and protein.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds for omega-3s.
Adequate Hydration: Plenty of water and herbal teas.
Whole Grain Alternatives: Such as quinoa and cauliflower rice in moderation.

✅ Tip

Consult with a healthcare provider to ensure you're meeting your nutritional needs, especially for important nutrients like folate, calcium, and iron, while still adhering to a low-carb diet.

Foods not to eat

High-Carb Foods: Such as bread, pasta, and rice.
Processed Foods: High in unhealthy fats and additives.
Sugary Snacks and Beverages: To avoid spikes in blood sugar.
Fried Foods: Generally unhealthy, especially during pregnancy.
Excessive Caffeine: Limit coffee and tea intake.
Unpasteurized Cheese: To reduce the risk of foodborne illness.
Alcohol: Should be completely avoided during pregnancy.
Raw or Undercooked Meats: Due to the risk of bacterial infections.

Main benefits

A low-carb diet is generally not recommended for pregnant women without medical supervision. It's important to have a balanced diet that includes an appropriate amount of carbohydrates for fetal development. Consultation with a healthcare provider is crucial before adopting any restrictive diet during pregnancy.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A low-carb meal plan for a pregnant woman can be both nutritious and delicious with these substitutions:

Substitute quinoa with amaranth for a different grain option.
Use cashew butter instead of almond butter for a creamy spread.
Try coconut yogurt as a dairy-free option instead of Greek yogurt.
Incorporate watercress instead of mixed greens for a peppery flavor in your salads.
Enhance your meals by adding red lentils instead of black beans for variety.

How to budget on this meal plan

Focus on buying high-quality protein sources like chicken breast, salmon, and cottage cheese. Lentils and tofu are affordable plant-based protein options. Opt for whole grains like quinoa and whole grain bread, which can be more economical in larger quantities. Seasonal fruits and vegetables offer better nutrition and value. Consider making your own smoothies and snacks to control ingredients and save money.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Get grocery list

*no credit card required

Extra tips

Any healthy snack ideas?

Nutritious and low-carb snacks for pregnant women:

Greek yogurt with nuts
Berries with whipped cream
Cheese cubes with apple slices
Hard-boiled eggs with a sprinkle of salt
Grilled chicken strips
Avocado with cottage cheese
Broccoli and cauliflower with yogurt dip

What should I drink on this meal plan?

For low-carb pregnant women, hydration is crucial, so water is essential. Herbal teas, particularly those safe for pregnancy like ginger, can be comforting. Unsweetened almond milk provides calcium without the carbs. Vegetable juices, rich in vitamins but low in sugars, are beneficial, and bone broth can offer nourishing minerals and hydration.

How to get even more nutrients?

For a pregnant woman on a low-carb diet, it’s important to ensure all nutritional needs are met while managing carb intake. Quality protein from lean meats, eggs, and dairy is essential for fetal development. Healthy fats from nuts, seeds, and oils support hormonal balance and provide energy. Low-carb vegetables like bell peppers, broccoli, and leafy greens supply necessary vitamins and minerals. Always consult with a healthcare provider to ensure the diet is balanced appropriately for pregnancy.

Meal plan suggestions