7-Day Pregnancy Nutrition Meal PlanMaintenance

Folate-rich plants, calcium, iron, and low-mercury fish (salmon, cod, shrimp). Nutrient-dense meals for pregnancy wellness.

  • 1,499kcal a day
  • 112 gprotein
  • 120 gcarbs
  • 59 gfat
  • 10recipes

Day 1

1,385 kcal · 101 g protein · 99 g carbs · 62 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Grilled Chicken with Vegetables

Lunch

Grilled Chicken with Vegetables

380 kcal · P 38 g · C 16 g · F 16 g · 22 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 2 cups roasted mixed vegetables

Steps

  1. Grill chicken until cooked through.
  2. Serve with roasted vegetables.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Fresh Banana

Snack

Fresh Banana

105 kcal · P 1 g · C 27 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium banana

Steps

  1. Peel and enjoy.

Day 2

1,580 kcal · 126 g protein · 114 g carbs · 64 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Cottage Cheese

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

  • 1 cup low-fat cottage cheese

Steps

  1. Serve chilled.

Day 3

1,620 kcal · 126 g protein · 144 g carbs · 54 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Grilled Shrimp with Quinoa

Dinner

Grilled Shrimp with Quinoa

420 kcal · P 34 g · C 38 g · F 12 g · 20 min

Recipe

Ingredients

  • 6 oz shrimp, peeled
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill shrimp 2–3 minutes per side.
  2. Serve over quinoa with vegetables.
Cottage Cheese

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

  • 1 cup low-fat cottage cheese

Steps

  1. Serve chilled.

Day 4

1,490 kcal · 106 g protein · 108 g carbs · 67 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Grilled Chicken with Vegetables

Lunch

Grilled Chicken with Vegetables

380 kcal · P 38 g · C 16 g · F 16 g · 22 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 2 cups roasted mixed vegetables

Steps

  1. Grill chicken until cooked through.
  2. Serve with roasted vegetables.
Grilled Shrimp with Quinoa

Dinner

Grilled Shrimp with Quinoa

420 kcal · P 34 g · C 38 g · F 12 g · 20 min

Recipe

Ingredients

  • 6 oz shrimp, peeled
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill shrimp 2–3 minutes per side.
  2. Serve over quinoa with vegetables.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 5

1,525 kcal · 103 g protein · 135 g carbs · 60 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Fresh Banana

Snack

Fresh Banana

105 kcal · P 1 g · C 27 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium banana

Steps

  1. Peel and enjoy.

Day 6

1,480 kcal · 124 g protein · 112 g carbs · 54 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Cottage Cheese

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

  • 1 cup low-fat cottage cheese

Steps

  1. Serve chilled.

Day 7

1,415 kcal · 100 g protein · 127 g carbs · 52 g fat

Oatmeal with Peanut Butter, Banana & Eggs

Breakfast

Oatmeal with Peanut Butter, Banana & Eggs

520 kcal · P 28 g · C 48 g · F 24 g · 15 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tbsp peanut butter
  • 1 banana
  • 2 eggs, scrambled

Steps

  1. Cook oats.
  2. Top with peanut butter and banana.
  3. Serve with scrambled eggs on the side.
Grilled Chicken with Vegetables

Lunch

Grilled Chicken with Vegetables

380 kcal · P 38 g · C 16 g · F 16 g · 22 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 2 cups roasted mixed vegetables

Steps

  1. Grill chicken until cooked through.
  2. Serve with roasted vegetables.
Grilled Shrimp with Quinoa

Dinner

Grilled Shrimp with Quinoa

420 kcal · P 34 g · C 38 g · F 12 g · 20 min

Recipe

Ingredients

  • 6 oz shrimp, peeled
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill shrimp 2–3 minutes per side.
  2. Serve over quinoa with vegetables.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

This meal plan is for general wellness only and is not medical advice. Always consult your doctor or midwife before changing your diet during pregnancy.

Questions about this plan

How many calories a day is the pregnancy nutrition meal plan?

About 1,499 calories a day on average, with 112 g protein, 120 g carbs and 59 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 10 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the pregnancy nutrition plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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Not sure how much you need? Try the calorie calculator.