spinach salmon salad lunch idea for pregnant women

Lunch Ideas for Pregnant Women

Healthy Ideas for Lunches for Pregnancy

When you are pregnant what you eat is vitally important to proper fetal growth and development. These delicious lunch ideas for pregnant women are all loaded with the nutrients you need to grow a more healthy baby.

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The Best Lunch Ideas for Pregnant Women

Congratulations on your pregnancy! This is such an exciting and important time for yourself and your growing baby!

Now I’m guessing that by landing here, you already know that there are some dietary restrictions as well as certain foods that you should eat more of during pregnancy to best benefit your baby. Feel free to check out:

Taking a high quality prenatal vitamin with real folate is super important from the time you discover that you are pregnant. Actually from a month before conception is even better! But where the bulk of your nutrients need to come from is your diet!

RELATED: What is folate vs. folic acid and how to pick a prenatal whose nutrients your body can absorb.

That is much easier said than done when you’re dealing with morning sickness, feel like vomiting whenever you smell meat, and want nothing but ice cream for lunch most days. Maybe with a side of pickles? (What is with that anyways? I’ve never craved ice cream and pickles together and I’ve made it through three pregnancies! Have you?)

You are your baby’s sole provider of the nutrients it needs to grow every cell in it’s body. Every meal is an opportunity to nourish your growing baby.

Though your caloric needs only increase slightly during pregnancy, your nutritional needs often triple! 

So it is super important to eat delicious, satisfying, and nutrient dense foods throughout your pregnancy. These lunch ideas for pregnant women are built around exactly that:

the nutrients that your growing baby requires for optimal fetal growth.


how to eat and exercise during pregnancy


The Importance of Healthy Lunch Ideas for Pregnant Women

The most revolutionary and up to date prenatal nutrition program for women is called The Perfect Pregnancy Plan. It is the only prenatal nutrition program designed specifically with your baby’s exact nutritional needs in mind.

We now know through the study of epigenetics during pregnancy that what you eat while pregnant has the power to change the way your growing baby’s genes are expressed.

Basically meaning you have the power to “turn on” good genes and “turn off” bad genes based upon your prenatal diet. 

Pretty amazing huh?

So if you are interested in knowing absolutely everything you could possibly want to know about optimal prenatal nutrition, check out the Perfect Pregnancy Plan now!

All of these absolutely mouthwatering lunches for pregnant women would align perfectly with the Perfect Pregnancy Plan diet and will help to meet your baby’s high nutritional needs.


The Best Healthy Lunch Ideas for Pregnant Women

1. Fritata

fritata for choline during pregnancy
Quick and Easy Fritata from Carlsbad Cravings

Some people think of eggs as only being for breakfast but they are a far cry from it when you make this delicious fritata for your lunch or even dinner while pregnant!

Making a large fritata is a great way to have leftovers absolutely loaded with the best source of choline for your growing baby… eggs!


2. Grilled Salmon Salad

Grilled Salmon Salad Lunch for Pregnant Women

Grilled Salmon Salad from Delightful E Made Simple

This salad is absolutely loaded with the nutrients that are ideal for optimal prenatal nutrition for your growing baby! This salad is filled with tons of the top foods that you should be earing regularly during your pregnancy: spinach, avocado, salmon, eggs, and more!


Enjoy this perfect lunch for pregnant women as often as you’d like and feel confident you are helping your baby’s genetics the best you can!


3. White Bean and Kale Soup

white bean and kale soup lunch for pregnant women

White Bean and Kale Soup with Parmesan from Picky Eater Blog

This soup is a perfect lunch for your pregnancy because it is loaded with calcium. Did you know parmesan has more calcium than any other cheese?

White beans are one type of bean loaded with nutrition and has very high levels of folate, magnesium, and vitamin B6. And we all know kale is a great source of tons of micronutrients these days!


4. Slow Cooker Gluten Free Eggplant Parmesan

gluten freeeggplant parmesean lunch for pregnant women

Gluten Free Slow Cooker Eggplant Parmesan from Wendy Polisi

This list of perfect lunches for your pregnancy is not only based on their nutritional value. I also selected these because of their ease in preparation and that most of them make multiple meals!

During your pregnancy you are going to be tired. So these nutritious meals are simple to make and you will have leftovers!

This gluten free eggplant parmesan is loaded with calcium (remember, parmesan has more than any other cheese.) It is a good idea to eat lower carbs during your pregnancy as a high carbohydrate diet has been known to be detrimental to the fetus.


5. Anti Nausea Pregnancy Smoothie

no more nausea pregnancy smoothie for lunch

No More Nausea Pregnancy Smoothie from Swaddles n. Bottles

Pregnancy smoothies are a great idea to include in your prenatal diet. In fact in the most revolutionary prenatal nutrition program as of 2020 (and the most straightforward and easy to understand) The Perfect Pregnancy Plan, pregnancy smoothies are encouraged!

This recipe is great for breakfast or lunch, especially during the first trimester when morning sickness tends to be the most prevalent.

prenatal nutrition and fitness

6. Slow Cooker Pulled Pork

slow cooker pulled pork for lunch while pregnant

Slow Cooker Pulled Pork from Kim’s Cravings

You will see a lot of slow cooker recipes in this list of the best lunches for pregnant women. This is because slow cooking meat increases the glycine in it, which is vital to DNA synthesis of your baby! Pretty cool huh?

So this slow cooker pork is perfect to enjoy during your pergnancy! You can get creative with the bread too. Try gluten free breads, a corn tortilla, or cabbage leaves.


7. Classic Split Pea Soup

classic pea soup for lunch while pregnant

Classic Split Pea Soup from My Gourmet Connections

Once again this recipe is amazing for your pregnancy for so many reasons! 

First slow cooked meat, second it’s fast and easy, and tons of other nutrients! If you have any doubts about eating ham while pregnant, know that risks of Listeria are removed if the meat is heated to steaming. And while slow cooking the meat will be steaming for hours! But if you are still leery, you can always leave the ham out.


8. Lamb Flatbreads

lamb flatbreads for lunch for pregnant women

Leftover Lamb Flatbread from the Hungry Bluebird

Meat is an irreplaceable source of many of the nutrients that your growing baby requires in high amounts.

So why not switch it up with something more creative than normal like these delicious lamb flatbreads! Once again, you can replace up the wraps themselves with other alternatives if you like.


9. Pumpkin Spice Pregnancy Smoothie


Pumpkin Spiced Pregnancy Smoothie from The Perfect Pregnancy Plan

Pregnancy smoothies like this should be included in your prenatal diet up to every day!

This post is awesome because it teaches you exactly what you want to add to every pregnancy smoothie to make it a full meal (I would still add a snack with it like an apple, handful of nuts, or slice of cheese) that is loaded with the nutrients your baby needs all in one glass!



Wrapping Up Healthy Lunch Ideas for Pregnant Women

These lunch ideas are perfect for your pregnancy because they are more than just delicious and satisfying; each of these lunch meals also contains key nutrients that your baby needs in super high amounts to grow optimally.

Foods like salmon, eggs, oysters, and steak are some of the highest sources for vital nutrients that your baby needs exorbitant amounts of for proper development.

If you want over 80 more recipes that are delicious and loaded with the nutrients you should be eating throughout your pregnancy, pick up The Perfect Pregnancy Plan now so you know exactly how to eat for optimal fetal growth and development.


Related Healthy Pregnancy Resources from The Perfect Pregnancy Plan


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