7-Day Third Trimester Pregnancy Meal Plan Ideas, Recipes and Prep

Nurturing Healthy Eating Habits

A balanced diet is crucial for mom and baby during pregnancy. As delivery nears in the third trimester, planning nutritious meals ahead of time can help make your days smoother while giving your body and your baby what you both need.

Weekly Meal Planning Tips

Focus on whole grains, lean protein, fruits, vegetables and healthy fats
Keep prepped veggies and easy snacks on hand for when hunger strikes
Cook extra portions of entrées for leftovers later in the week
Stay hydrated by drinking plenty of water throughout the day

Sample 7-Day Meal Plan

Try this sample weekly meal plan full of healthy, delicious options to keep you and baby feeling your best.

Monday

Breakfast: Greek yogurt berry parfait with granola and almonds
Lunch: Veggie and hummus whole wheat wrap with grapes and carrots
Dinner: Baked salmon with brown rice and broccoli
Snacks: Apple slices with peanut butter, trail mix

Tuesday

Breakfast: Hard boiled egg and avocado toast
Lunch: Black bean quinoa salad
Dinner: Turkey meatballs with whole wheat pasta and marinara sauce, steamed green beans
Snacks: Cottage cheese with pineapple, oatmeal raisin cookie

Wednesday

Breakfast: Peanut butter banana oatmeal
Lunch: Chicken spinach wrap with melon chunks
Dinner: Veggie and lentil coconut curry with brown rice
Snacks: Hummus and veggie sticks, mixed nuts

Thursday

Breakfast: Veggie scrambled eggs with whole grain toast
Lunch: Tuna salad sandwich on whole grain bread with baby carrots
Dinner: Beef and veggie kebabs with baked potatoes and salad
Snacks: Cheddar cheese and whole grain crackers, berries

Friday

Breakfast: Whole grain waffles topped with sliced strawberries and Greek yogurt
Lunch: Leftover veggie and lentil coconut curry
Dinner: Margherita pizza with spinach salad
Snacks: Apple with almond butter, popcorn

Saturday

Breakfast: Veggie and egg white omelet with whole grain toast
Lunch: Chicken caesar salad wrap
Dinner: Baked fish tacos with corn tortillas, pico de gallo, avocado
Snacks: Banana ice cream, dark chocolate square

Sunday

Breakfast: Pumpkin pancakes
Lunch: Minestrone soup with whole grain bread
Dinner: Sheet pan fajitas with peppers, onions, chicken and guacamole
Snacks: Fruit and yogurt smoothie, roasted chickpeas

FAQs

What are good snacks to have on hand?

Some healthy snacks to keep stocked for when hunger strikes include fresh fruits and vegetables, nuts, seeds, hard boiled eggs, whole grain crackers, cheese, Greek yogurt, cottage cheese, oatmeal and nut butters.

How can I make sure I’m getting enough nutrients?

Focus on incorporating plenty of whole grains, lean proteins, fruits, vegetables and healthy fats from foods like avocados, nuts and olive oil at meals and snacks. Taking a prenatal vitamin can help fill any nutritional gaps.

What if I’m too nauseous to eat full meals?

If nausea is an issue, eat smaller, more frequent meals focused on blander foods that are gentler on your stomach. Stay hydrated with water and herbal teas.

How can I save time with meal planning?

Cook extra portions of entrees like soups, stews or casseroles for quick leftovers later in the week. Prepping veggies and keeping simple grab-and-go snacks stocked can also minimize time spent cooking.

What foods should I avoid?

Stay away from high mercury fish, unpasteurized foods, excessive caffeine and alcohol during pregnancy. Be mindful of any food aversions or sensitivities as well.