Here’s a sample weekly healthy diet plan for a non-vegetarian pregnant woman, including breakfast, brunch, lunch, tea, supper, and dinner, organized by day:
| Day | Breakfast | Brunch | Lunch | Tea | Supper | Dinner |
|---|---|---|---|---|---|---|
| Monday | Scrambled eggs with whole wheat toast and avocado | Fresh fruit salad with nuts and seeds | Grilled chicken salad with quinoa and mixed greens | Greek yogurt with berries and granola | Baked salmon with roasted vegetables and brown rice | Lentil soup with whole wheat pita bread |
| Tuesday | Whole grain pancakes with berries and yogurt | Protein smoothie with spinach, berries, and almond milk | Veggie burger with sweet potato fries and mixed greens | Carrot and cucumber sticks with hummus | Grilled shrimp and vegetable kebabs with quinoa salad | Vegetable stir-fry with tofu and brown rice |
| Wednesday | Oatmeal with nuts, seeds, and fresh fruit | Greek yogurt with granola and fresh berries | Lentil soup with whole wheat bread | Sliced apple with almond butter | Baked chicken with roasted vegetables and quinoa | Vegetarian chili with cornbread |
| Thursday | Scrambled eggs with spinach and whole wheat toast | Hard-boiled eggs with whole grain crackers | Grilled chicken sandwich with mixed greens and sweet potato fries | Greek yogurt with berries and granola | Baked salmon with roasted vegetables and brown rice | Lentil soup with whole wheat pita bread |
| Friday | Protein smoothie with spinach, berries, and almond milk | Cottage cheese and fresh fruit | Baked sweet potato with black beans, salsa, and avocado | Carrot and cucumber sticks with hummus | Grilled shrimp and vegetable kebabs with quinoa salad | Grilled chicken with roasted vegetables and quinoa |
| Saturday | Avocado toast with whole wheat bread and tomato | Greek yogurt with granola and fresh berries | Grilled chicken and vegetable stir-fry with brown rice | Fresh fruit salad with nuts and seeds | Baked salmon with roasted vegetables and brown rice | Lentil soup with whole wheat pita bread |
| Sunday | Scrambled eggs with veggies and whole wheat toast | Cottage cheese and fresh fruit | Grilled chicken and vegetable kebabs with quinoa salad | Greek yogurt with berries and granola | Baked salmon with roasted vegetables and brown rice | Vegetarian chili with cornbread |
It’s important for pregnant women to consume a balanced diet that includes a variety of nutrients. This sample meal plan includes protein, whole grains, fruits and vegetables, healthy fats, and dairy products to support a healthy pregnancy. Remember to consult with a healthcare professional or registered dietitian to develop a personalized meal plan that meets your individual needs.