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This 7-day pregnancy meal plan is built around the four nutrients that matter most during pregnancy — folate (600 mcg/day), iron (27 mg/day), calcium (1,000 mg/day), and omega-3 DHA — per the American College of Obstetricians and Gynecologists [1] and the Academy of Nutrition and Dietetics [2]. Calorie target is 2,200 kcal/day, appropriate for second-trimester pregnancy (first trimester is closer to 1,800; third trimester closer to 2,400). The plan also explicitly avoids the foods ACOG recommends pregnant people skip: high-mercury fish (swordfish, king mackerel, tilefish, big-eye tuna), raw or undercooked fish/meat/eggs, unpasteurized dairy, deli meats (listeria risk), and alcohol. Cuisines lean modern with Indian dal-and-rice nights (dal is a top vegetarian source of folate and iron). Day 1 starts Sunday.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 7 within a week in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
After 7 days you'll have a working repertoire of meals that cover the prenatal nutritional bases. But this plan is one tool — your prenatal vitamin, your obstetric care, and your own appetite cues are the others. Pregnancy nutrition isn't a rigid prescription; it's a moving target across trimesters. Bring this plan and your prenatal vitamin to your next OB visit so you can tune it together.
Kayte is a nutrition writer, food and recipe content creator, and wellness educator. She bridges evidence-based nutrition science with everyday cooking — translating research into practical recipes, meal ideas, and wellness habits that readers can actually use in their kitchens.
Save this plan, generate a custom grocery list, and let us text you the prep schedule for Sunday.
