Whether you love meal prep or hate it, putting some thought into your meals ahead of time can be a valuable tool improve your nutrition during pregnancy.
While "meal prep" can come in many forms, it generally refers to the concept of preparing ingredients or even entire meals ahead of time. Although taking the time to make food advance can seem like it might be more work, many people find that it actually helps to save time (any money) in the long run. Plus, it can be a great strategy to help make sure you're meeting the nutritional goals during pregnancy. While there are a numerous ways to meal prep, in this post we'll cover four methods that I think are the most useful specifically in pregnancy.
Why meal prep is great for pregnancy
Many people find meeting their nutritional needs in pregnancy difficult to achieve. Not only are the nutritional demands of pregnancy are super high, but key nutrients like protein, fiber and iron often take extra effort to cook and prepare. By necessity a lot of us end up reaching for what's quick, convenient and affordable, which often times are not the most nutritionally dense foods. Meal prep and planning can give you a game plan of how to meet your health needs throughout the day and help you to feel more in-control of your eating patterns. If you're someone who's having a lot of food cravings in pregnancy, meal prep can also help to level out your blood sugar and hormone levels and reduce the desire for sugar and treats.
In review, even just a minimal amount of meal prepping in your pregnancy can help you to:
Meet your increased nutrition needs
Reduce cravings
Decreases stress
Save time
Save money
Practice for building healthy habits for after your baby is born
Ways to meal prep
As you might imagine there are tons of different methods of meal and ingredient preparation. While there is not a single "best" way to do it, this post will cover my four favorite methods to use specifically during pregnancy. They are:
Prepping Protein
Prepping Veggies
Prepping sauces and dips, and
Prepping grab-and-go meals
Other common forms of meal prep that you might encounter usually involve something that looks more like planning out all your meals for the week and then basically cooking them all in one day. I am personally not a big fan this strategy for several reasons. While it does front load the effort and save you time during the busy work week, it still involves spending hours of your precious time in the kitchen. Also, we do not always know what we are going to want to eat three days from now, especially during pregnancy! Other meal prep plans generally consist of making a whole bunch of the same meals ahead of time and putting them into containers to eat over the course of the next week. But honestly, who wants to eat the same thing every single day?
Personally, I find that focusing on making just a few key ingredients in advance to give you the most value for your time. In pregnancy, protein, fiber and micronutrient needs are increased. Yet these are the exact same nutrients that are the most time consuming to cook, and potentially easiest to miss by choosing quicker readily prepared food options. By taking just a little time and prepare foods that are high nutrient dense that you can later use in a variety of ways, you can set yourself up for a big nutritional boost in pregnancy.
1. Prep Protein
Protein is super important for a healthy pregnancy, especially in the second and third trimesters. If you're one of the many folks who has a hard time eating enough protein throughout the day, then consider preparing some high-protein foods for yourself in advance. Here's a few ideas of proteins that work great for meal prep:
Hard boiled Eggs- Hard boiled eggs can be eaten on their own for breakfast or snacks, or added to other meals (like Ramen, salads, sandwiches, etc) to boost your protein intake throughout the day. Boiling up a batch only takes 12 minutes, and they last well in the fridge for 5-7 days. Bonus- they're also super easy to pack up and take with you on the go.
Beans- Loaded with not only protein, but also fiber and tons of vitamins, cooking up a big pot of beans can offer a solid nutritional boost throughout the week. You can add beans to salads and soups, use them to make burritos, stews, or all sorts of other meals. Or, you can crack open a can of pre-cooked beans and roast them for a nutritious snack to eat throughout the week. Some of my favorite beans to meal prep are chick peas, black or pinto beans or white beans.
Chicken- Chicken is a great versatile option that you can use as a basis for tons of meals like soups, rice dishes, pastas, salads, sandwiches, wraps and more. Plus, it's super to meal prep. Consider roasting a whole chicken, prepping shredded chicken in a crock pot, baking a sheet pan of chicken breasts, or grill up a bunch on the bbq.
Edamame - Edamame (or fresh soy beans) contain over 18 grams of protein per cup, not to mention a ton of micronutrients like folate, iron and magnesium. They're super easy to cook (just steam for about 4 minutes from frozen) and have on hand to eat as a snack or add into stir fries and other dishes throughout the week. Look for them in the frozen food section at the store next to the peas.
Quinoa- With 8 grams of protein per cup, quiona can be a great grain to have on hand to add to salads, or use to create other protein-rich meals. Plus, it freezes well! If you're not familiar with cooking it, here's a link to instructions and recipes from Cookie and Kate: https://cookieandkate.com/perfect-quinoa/
2. Prep Veggies
Veggies are an absolutely key food group for a healthy pregnancy. Packed with essential vitamins, minerals, antioxidants and pre-biotics, veggies support you and your growing baby at all stages of pregnancy and beyond. However, eating extra veggies during your pregnancy can be challenging. Luckily, just a little meal prep can go a long way to incorporating more servings in your day!
Roast veggies sheet pan- Roast up a big sheet of your favorite veggies and use them over the next several days to add to your breakfasts, lunches or dinners. Peppers, carrots, broccoli, zucchini, egg plant, mushrooms, cauliflower, squash, Brussel sprouts and cabbage all work great. Just coat in olive oil and herbs & spices of you're choice and bake on a lined sheet pan at 425 degrees for 20-30 minutes. Here's a recipe you can try out from Damn Delicious as well: https://damndelicious.net/2014/10/04/roasted-vegetables/
Pre-cut raw veggies- One super easy to add more veggies into your diet is to cut up raw veggies to have easy access to in the fridge. You can grab your veggies and throw them into meals that you're making throughout the week, have them raw on the side with your lunch, or eat them as a snack with your favorite dip. Bell peppers, carrots, cucumbers, broccoli and cauliflower all work great. Here's a fun veggie snack pack prep idea from Budget Bites to try: https://www.budgetbytes.com/veggie-snack-packs/
Super veggie pasta sauce- If you're not the biggest fan of veggies, try making a hidden veggie pasta- sauce. The recipe is simple, plus it freezes great. Here's a straight forward recipe from MJ and The Hungry Man: https://www.mjandhungryman.com/veggie-pasta-sauce/
Pico de Gallo- Also known as fresh salsa, pico de gallo is a delicious and nutritious condiment you enjoy with chips, tacos or all sorts of meals and snacks throughout the week. Here's a recipe from The Latina Next Door to check out: https://www.thelatinanextdoor.com/2020/04/22/best-pico-de-gallo-ever/
3. Prep Sauces, dips and dressings
Perhaps it's not the most traditional meal prep strategy, but I think that making you're own dips, salad dressing and sauces to use throughout the week is a great way to go. Not only can whipping up homemade sauces provide you with a ton of extra nutritional value, but it also can help you to avoid overly processed ingredients (like preservatives, food dyes and low quality oils) that are often present in these items at the store. Plus, dips and dressings are fun and delicious, two important elements of healthy eating!
Thai inspired peanut dressing- One of my personal favorites, peanut butter based sauces are a great way to add extra protein and vitamins to your diet. Enjoy it with salads, in warps, over noodles or with spring rolls. Recipe and image from Jessica in the Kitchen: https://jessicainthekitchen.com/thai-peanut-sauce-recipe/
Greek yogurt dip- Packed with protein, calcium and probiotics, Greek yogurt makes a perfect base for dips, sauces and dressing. I love this easy sauce from Love and Lemons: https://www.loveandlemons.com/garlic-yogurt-sauce/. It's great for dipping veggies or pita chips in, adding to a wrap or sandwich, or enjoying with meals like chicken and rice, salmon and baked potato or kabobs. Or, try this Greek yogurt ranch dressing from Lindsay Pleskot, RD to add extra protein to your salads and veggie trays:
Pesto- Pesto is awesome and veggie-forward addition to your sandwiches, egg-dishes, pastas and snacks. Made with nuts, veggies and olive oil, pesto provides a delicious balance of protein, health fats and fiber. Plus, did you know that you can make it using all sorts of veggies and not just basil? Here's a great basic recipe from Food Network that you can use with basil, arugula, kale, or any other green you have around: https://www.foodnetwork.com/recipes/non-basil-pesto-3440275 . Or try this brocoli peso recipe from Urban Farmie: https://urbanfarmie.com/broccoli-pesto/
Bean Dip- beans-based dips like humus, black bean dip, or white bean dip all require minimal prep time and yield a super nutritious spread to enjoy throughout the week. Use your dip for veggies, chips, crackers or to make sandwiches, wraps or salads with. Here's a humus recipe from The Mediterranean Dish to check out: https://www.themediterraneandish.com/how-to-make-hummus/
Green Goddess Dressing: Wanting to add protein, vitamins and fiber to your meals? Look no further than green goddess dressing! This seriously addicting dressing goes great on salads, rice dishes, potato dishes, pastas and with a variety of meat and tofu-based meals. There's a ton of versions of this out there, but I like this one from Minimalist Baker with fresh herbs and cashews: https://minimalistbaker.com/easy-green-goddess-dressing-plant-based/
4. Prep a grab-and go-meal
So far we've looked at ways to prep single ingredients ahead of time to maximize your nutrition. We're moving on now to some meal ideas that are easy make ahead of time that you can have on hand (either in the fridge or freeze) to use as grab-and-go stand alone meal. This can be a great option either in addition to doing some protein and veggie prep, or as an alternative. I find this method works really great for people find themselves struggling with one specific meal each day. Perhaps eating a balanced breakfast is a recurring challenge in your life, or maybe you're wanting to break the habit of eating lunch out every day. Or maybe it's cooking a healthy dinner during the week that's a regular struggle. Taking some time to prepare something nutritious that you enjoy later can really help. Here's a handful of ideas to consider:
Egg muffin cups- I have featured these on my blog before, and I find them to be one of the easiest, tastiest, most nutritious options out there. In about an hour you can make 24 egg muffins (also referred to as eat bites) to freeze and reheat in 30 seconds whenever you need them. They're great for a quick breakfast or snack, or even for lunch when paired with a side salad or eaten on an English muffin. Plus, you can pack them full of whatever ingredients you like. Here's a versatile recipe from Recipe Tin Eats (image below also from Recipe Tin Eats): https://www.recipetineats.com/healthy-egg-muffins/
Salad in a jar- If you haven't come across these on social media, salad in a jar is a perfect meal prep for on-the-lunch or for an easy weeknight dinner. By layering your favorite ingredients into a mason jar with the dressing on the bottom, these salads stay fresh in the fridge for a few days and are easy to make ahead of time. You can find tons of recipes with quick google search, or here's a how to from Real Simple: https://www.realsimple.com/food-recipes/browse-all-recipes/mason-jar-salad.
Chia seed pudding- Sticking with the mason jar theme, overnight chia seed pudding is an excellent meal prep option for a nutrient- dense breakfast, snack or dessert. Packed with fiber, protein and vitamins, chia seeds are a great addition to you're diet during pregnancy. You can opt to make you're pudding with berries, nut butter or a variety of other ingredients or flavor profiles. Recipe and image below from Wholesomelicious: https://www.wholesomelicious.com/chia-pudding-3-ways/
Freezer burritos- If you're looking for a quick, easy, budget-friendly meal that you can eat anytime of day, then burritos are the way to go. In about an hour you can make a dozen healthy, nourishing burritos just the way you want to freeze and enjoy anytime. From simple bean and cheese burritos to breakfast burritos to chicken or veggie burritos, the possibilities are almost endless. Consider making you're burrito using a high fiber tortilla, and make sure to add in some veggies and a protein.
Batch Cooking - The Anti-Meal Prep
Sometimes planning out your meals or doing any kind of cooking in advance can be stressful, overwhelming, over even straight up impossible. If the idea of meal prep just isn't gonna work out for you, then batch cooking might be the way to go!
Batch cooking refers to the idea of making extra of whatever it is that you are already cooking. There is not additional planning required (other than just buying larger quantities at the store and maybe making sure you have food storage containers). By simply making more food whenever you do get the chance to cook, you can give your future self the gift of leftovers, which can be a nutritional game changer. Focusing on cooking extra portions of proteins, veggies, or just home cooked anything can really boost the nutrition value to calories ratio that you consume daily; plus, it can also save you time and money.
To be clear, just because you are making extra of something does NOT mean that you are setting yourself up to eat the same thing over and over again. You can use the cooked foods you have to repurpose into entirely new meals.
While you can literally batch cook anything, here are a few examples of things that work really well:
Fajitas- cook up your favorite protein (shrimp, chicken, beef and tempeh all work great), veggies (think peppers, onions, green beans, carrots, zucchini, corn, cabbage or whatever else you have in the fridge), crack open a can of beans, through it all together with some tortillas, and you got yourself a 30 min weeknight dinner. Use your leftovers the next day to create a burrito, taco salad or fajita power bowl with this recipe from Yellow Bliss Road: https://www.yellowblissroad.com/healthy-chicken-fajita-bowls/
Soups, Stews, Curries or Chili- Full of vitamins, protein and fiber, these one-pot style meals are easy to make extra of. I really like this extra veggie chili recipe from Laura Fuentes: https://www.laurafuentes.com/paleo-chili-recipe-all-meat-veggie/. You can have it with corn bread and salad the first night, then have it over a baked potato with side salad the next day, or turn it into a dip to have with chips and veggies for lunch or a snack. The linked recipe also has instructions for freezing in case you find yourself all chilied out.
Sheet pan meals- Sheet pan dinners are my fave; they are nutritionally balanced, easy to cook and clean up, and no trouble at all to double. Try out the easy Greek chicken sheet pan from the Mediterranean Dish: https://www.themediterraneandish.com/greek-sheet-pan-chicken/, or this sheet pan cauliflower chickpea dish from Making Thyme for Health https://www.makingthymeforhealth.com/sheet-pan-chickpea-tikka/. You can enjoy them for dinner, then transform into a wrap the next day.
Casseroles type dishes- Bust out your casserole dish to create a big meal that you can easily reheat and enjoy again. Casserole dishes can sometime be extra heavy or high in calories, so make sure you're choosing a well balanced recipe that contains protein and fiber. Try this lasagna recipe with 24 grams of protein and 5 grams of fiber from Family Style Food: https://familystylefood.com/roasted-vegetable-lasagna/. Or, here's a great recipe for enchiladas from Lauren Fit Foodie with 38 grams of protein and over 20 grams of fiber (wow!): https://laurenfitfoodie.com/chicken-enchiladas/ . Alternatively, you could whip up a frittata (a quiche without the crust) to have for dinner, then eat again for breakfast or lunch with this recipe from Sally's Baking Addiction: https://sallysbakingaddiction.com/frittata-recipe/
Pasta Dishes- Who doesn't love pasta! Create a healthy dinner with a high protein pasta, marinara or pesto, protein (meat balls, sausage, ground turkey) and a side salad. You can boost you're veggies by adding in some zoodle (spiralized zucchini) to you're pasta noodles. Don't forget to make extra salad- you can toss in a handful of pasta to create a pasta salad for your lunch the next day. Or if you use tortellini, you can use the extra to make a soup with for tomorrow night's dinner; here's a nice tortellini soup recipe from All The Healthy Things: https://allthehealthythings.com/creamy-sausage-tortellini-soup/
I hope this post gives you some ideas of hope to make meal prep work for you! If you're looking for meal plan template, stay tuned for my next post!
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