Easy Pregnancy Lunches

Last updated on February 16th, 2025 at 03:39 pm

So, I don’t know about you, but once I was pregnant, I was exhausted. And I would go on Pinterest and look for healthy meal ideas, and everything just took so much energy. I would just stare at the recipes and think, “There’s no way that’s happening.” This was particularly true in my first and third trimesters. Add in that you can’t eat many easy foods like deli meat during pregnancy, and lunchtime was a struggle for me. So, I wanted to give you some practical and easy pregnancy lunches that you can make. It is super important that you eat as well as you can during your pregnancy, but we want to be realistic too.

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I originally wrote this blog post after my first pregnancy, but now, I’m in my third. I have more information, I’ve figured out more tricks, and I’ve got some new ideas. Let’s get into it.

Important Notes

When it comes to compiling your lunches, you’ll need protein, carbs, and fat. Those are the important categories you need to hit for your meal to be nutritious and keep you full. A great resource is Taylor Grasso. She’s an amazing dietitian, and I highly recommend her.

Great Pregnancy Lunches

The goal is to find healthy meals that check the boxes you need to be checking but that won’t take too much of your precious energy. So, here’s what I’ve learned through my many pregnancies.

For when you have no energy:

Here’s what to make when you’ve got literally nothing to give but you’re trying to get in your nutrients.

Rotisserie Chicken & Veggies

Rotisserie chickens from the grocery store are my saving grace right now. They’re good, instant protein, and they require absolutely nothing from me. I pair them with some baby carrots and whole-grain pasta on the side. You can pair them with some toast if you’ve got less energy. That way, you’ve got your veggies, your carbs, and your protein. Boom. Done.

Nut butter and fruit sandwiches

This is a great option for those days when you really just have no energy. Get some great whole wheat bread and some unsweetened peanut butter. Add some bananas to the mix, and you have an easy and healthy pregnancy lunch. Same goes for almond butter and apples.

Smoothies

If you’re really struggling with your energy level, you might find that a nutritious smoothie is your best option. The key to a good smoothie is keeping that balance between making it delicious and making it healthy.

Personally, I use frozen fruit, vanilla Greek yogurt, unsweetened vanilla almond milk, protein powder, and spinach. That’s a recipe that you can mix up in a million ways depending on the fruit you put in.

You can make a big batch of smoothies too, and just keep them in the fridge.

Oatmeal

Oatmeal is another thing that can be made in a big batch, and you can really customize it to your tastes. One option that my old nutritionist recommended was quick cook steel cut oats, and you can add vanilla, cinnamon, blueberries, and one tablespoon of maple syrup. You can also do overnight oats if you have the energy, which can be delicious and refreshing during the summer months.

Avocado Toast with Toppings

Personally, I can’t do avocados, but they’re a great source of fat and nutrients. Spread your avocado over some whole grain bread, add some hemp seeds for protein, and you’ve got a full meal that’s going to keep you full and your baby growing. There are tons of other types of toast too out there that I’m sure are great.

Greek Yogurt with Toppings

Greek yogurt is an amazing source of instant protein, and you can mix it with so many things to beef it up. Granola, berries, chia seeds, and protein powder are all great options. I personally eat Islandic Provisions’ extra creamy Skyr for a quick 11 grams of protein when I need it. They’re delicious, and there are a million flavors.

For when you’ve got a little energy:

These are your lunches that are going to take a bit more effort, but they’ll help you hit your target goals for pregnancy.

Healthy salad

Salads are great because you can add in some protein and some great veggies, and you’ve got the perfect lunch. Hard-cooked eggs, cubed chicken, or tofu all make great proteins. You can add shredded cheese (avoid unpasteurized cheese), nuts, and/or some fruit. Honestly, throw in whatever you have on hand that sounds good together.

Simple Lemony Arugula Salad by the Mediterranean Life

Black Bean and Corn Salad by Love & Good Stuff

Frittata

Eggs are such a great source of nutrients for you and your growing baby. Frittatas are awesome because you can add in some extra goodness, like veggies, and create something absolutely delicious. Plus, you’ll typically have leftovers that you can freeze for another day!

Easy Vegetable Frittata by Fresh Water Peaches

Sweet Potato Kale Frittata by Eating Bird Food

Black Beans and Rice

A simple but nutritious pregnancy lunch. It doesn’t need to be too complicated either. My personal favorite is the black beans and rice by Cafe Delites. My only thing with this recipe is that the rice tends to need a little more time to cook. This could easily last you a few lunches.

Leftovers!

Seriously, if you and your partner are already making something, you might as well make a little extra. Making a healthy salmon dinner? Cook an extra filet so you can have salmon salad or toast the next day. Making a great soup? Double the recipe so that you can heat some up tomorrow. Don’t underestimate the power of dinner leftovers as an easy pregnancy lunch.

Honestly, pregnancy lunches don’t need to be complicated as long as you’re getting the nutrients you need. Drink a glass of almond milk, eat a piece of fruit, and have some veggies with hummus. It’s okay to just munch as long as what you’re munching on is getting those general nutrients. Also, personally, I’m a huge fan of breakfast at all times of the day. Just take care of yourself to the best of your ability.

Looking for more easy recipes for when you’re pregnant? I’ve got you covered!