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Pregnancy · 28 recipes · every recipe serves 2

Healthy Pregnancy Recipes by Trimester

One hundred and forty-four recipes for all nine months, tagged by trimester. Everything is fully cooked and pregnancy-safe, with folate, iron, calcium, iodine and DHA quietly covered along the way.

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Banana, Oat & Peanut Butter Blender Pancakes Breakfast Banana, Oat & Peanut Butter Blender Pancakes Blender pancakes from oats, banana and eggs with a peanut butter drizzle - no flour, no fuss, and they reheat for tomorrow. 20 min Easy Vegetarian Berry & Yogurt Smoothie Ice Lollies Snack Berry & Yogurt Smoothie Ice Lollies Creamy berry-yogurt lollies from four ingredients - breakfast logic frozen onto a stick for hot days and rough mornings. 10 min Easy Vegetarian Black Bean & Corn Burrito Bowls Dinner Black Bean & Corn Burrito Bowls Spiced black beans, charred corn and rice with all the burrito fixings in a bowl - assembly-line dinner that feeds the week. 30 min Easy Vegetarian Chickpea 'Tuna-Style' Salad Sandwiches Lunch Chickpea 'Tuna-Style' Salad Sandwiches Mashed chickpeas with yogurt, dill and celery in soft wholegrain bread - the deli sandwich, minus the mercury math. 10 min Easy Vegetarian Ginger & Lemon Crackers with Cream Cheese Snack Ginger & Lemon Crackers with Cream Cheese Plain crackers with lemony cream cheese and crystallized ginger - the bedside-table snack plate for queasy hours. 10 min Easy Vegetarian Ginger & Lemon Overnight Oats Breakfast Ginger & Lemon Overnight Oats Cold, gentle and gingery - built for queasy first-trimester mornings when hot food smells are the enemy. 10 min Easy Vegan Ginger Chicken & Rice Soup Lunch Ginger Chicken & Rice Soup A gentle, gingery chicken and rice soup - the first-trimester classic for days when only warm, plain and salty will do. 40 min Easy Omnivore Greek Pasta Salad with Pasteurized Feta Lunch Greek Pasta Salad with Pasteurized Feta Wholewheat pasta, crunchy vegetables and plenty of feta - plain enough for iffy days, bright enough for good ones. 20 min Easy Vegetarian Green Monster Freezer Smoothie Packs Breakfast Green Monster Freezer Smoothie Packs Pre-bagged freezer packs of spinach, mango, banana and seeds that blend into a sweet green smoothie - zero-decision mornings. 8 min Easy Vegan Honey-Mustard Chicken Traybake with New Potatoes Dinner Honey-Mustard Chicken Traybake with New Potatoes Chicken thighs glazed in honey-mustard roasted over new potatoes, carrots and red onion - the reliable one-tray dinner every week needs. 50 min Easy Omnivore Hot-Smoked Salmon, Avocado & Egg Plate Breakfast Hot-Smoked Salmon, Avocado & Egg Plate Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon - a cold assembly plate stacked with DHA and choline. 15 min Easy Pescatarian Iron-Boost Trail Mix with Dried Apricots & Pumpkin Seeds Snack Iron-Boost Trail Mix with Dried Apricots & Pumpkin Seeds Dried apricots, pumpkin seeds, cashews and dark chocolate in deliberate proportions - a handful of this is iron strategy disguised as trail mix. 5 min Easy Vegan Iron-Rich Apricot & Cashew Bircher Breakfast Iron-Rich Apricot & Cashew Bircher Overnight bircher with dried apricots, cashews and orange juice - a cold breakfast quietly engineered around plant iron. 10 min Easy Vegetarian Lentil & Vegetable Soup with Wholegrain Bread Lunch Lentil & Vegetable Soup with Wholegrain Bread A big pot of folate and iron that reheats all week - the workhorse lunch of pregnancy. 40 min Easy Vegan Lentil, Spinach & Lemon Soup Lunch Lentil, Spinach & Lemon Soup A bright red-lentil soup finished with lemon and a tangle of spinach - the iron-first lunch this whole collection is built around. 35 min Easy Vegan One-Tray Chicken & Rainbow Vegetables Dinner One-Tray Chicken & Rainbow Vegetables Chicken thighs roasted over five colors of vegetables - one tray, no thinking, nothing to stand over. 45 min Easy Omnivore Sweet Potato, Chickpea & Peanut Stew (African-Style) Dinner Sweet Potato, Chickpea & Peanut Stew (African-Style) A West African-inspired peanut stew with sweet potato, chickpeas and greens - deeply savory, gently spiced and stubbornly nourishing. 45 min Easy Vegan Turkey Bolognese with Wholewheat Spaghetti Dinner Turkey Bolognese with Wholewheat Spaghetti A lighter bolognese built on turkey and finely diced vegetables, simmered properly - the batch sauce that carries a trimester. 50 min Easy Omnivore Apple Pie Quinoa Breakfast Bowl Breakfast Members Apple Pie Quinoa Breakfast Bowl Quinoa simmered with apple, cinnamon and raisins until it tastes like pie filling - a complete-protein alternative to porridge. 25 min Easy Vegan Apricot & Almond Bircher Muesli Breakfast Members Apricot & Almond Bircher Muesli Overnight muesli with dried apricots and flax - gentle, fiber-forward fuel for the third-trimester slowdown. 10 min Easy Vegetarian Aubergine Parmigiana with White Beans Dinner Members Aubergine Parmigiana with White Beans Roasted aubergine layered with tomato sauce, mozzarella and Parmesan, with white beans folded in for substance - Sunday-worthy and freezer-ready. 70 min Medium Vegetarian Baked Cod Puttanesca with Polenta Dinner Members Baked Cod Puttanesca with Polenta Cod baked in a punchy tomato, olive and caper sauce over soft Parmesan polenta - big Italian flavors, gentle white fish. 35 min Medium Pescatarian Baked Cod with Crushed Potatoes & Peas Dinner Members Baked Cod with Crushed Potatoes & Peas Flaky white fish, buttery crushed potatoes and sweet peas - comfort-food levels of iodine for the baby's brain. 35 min Easy Pescatarian Baked Sea Bass with Fennel, Tomato & Olives Dinner Members Baked Sea Bass with Fennel, Tomato & Olives Whole sea bass fillets roasted over melting fennel, tomatoes and olives with lemon - Mediterranean restraint, maximum reward. 35 min Medium Pescatarian Baked Sweet Potato with Spiced Chickpeas & Tahini Lunch Members Baked Sweet Potato with Spiced Chickpeas & Tahini A slow-burning, fiber-rich lunch with beta-carotene from the sweet potato and folate from the chickpeas. 50 min Easy Vegan Beef & Broccoli Grain Bowl with Tamari Dressing Lunch Members Beef & Broccoli Grain Bowl with Tamari Dressing Seared beef strips over brown rice and broccoli with a gingery tamari dressing - the most absorbable iron on the menu, boxed for lunch. 30 min Medium Omnivore Beef & Broccoli Stir-Fry with Brown Rice Lunch Members Beef & Broccoli Stir-Fry with Brown Rice Quick-seared beef and broccoli over brown rice - heme iron for the trimesters when your blood volume grows by half. 25 min Medium Omnivore Beef & Vegetable Udon Stir-Fry Dinner Members Beef & Vegetable Udon Stir-Fry Chewy udon tossed with seared beef, peppers and pak choi in a glossy ginger-tamari sauce - the twenty-minute dinner with an iron agenda. 25 min Medium Omnivore Beef Kofta Pitas with Tomato & Mint Yogurt Lunch Members Beef Kofta Pitas with Tomato & Mint Yogurt Spiced beef koftas cooked through and tucked into pitas with tomatoes and cool mint yogurt - street food that moonlights as iron therapy. 30 min Medium Omnivore Blackberry & Almond Butter Toastie Breakfast Members Blackberry & Almond Butter Toastie A golden toastie of almond butter and smashed blackberries - jam-sandwich nostalgia with actual nutrition inside. 12 min Easy Vegetarian Blueberry Buckwheat Pancakes Breakfast Members Blueberry Buckwheat Pancakes Whole-grain pancakes with a berry lid - slow carbs that hold blood sugar steady through the morning. 25 min Medium Vegetarian Broccoli, Cheddar & Potato Soup Lunch Members Broccoli, Cheddar & Potato Soup A velvety broccoli and potato soup with sharp cheddar melted through - the green soup that wins over people who avoid green soup. 35 min Easy Vegetarian Bulgur, Pomegranate & Pistachio Herb Salad Lunch Members Bulgur, Pomegranate & Pistachio Herb Salad A jeweled bulgur salad heavy on parsley and mint, bright with pomegranate and crunchy with pistachios - keeps for days, delights for all of them. 25 min Easy Vegan Butternut & Black Bean Chili with Cornbread-Style Polenta Dinner Members Butternut & Black Bean Chili with Cornbread-Style Polenta A smoky butternut and black bean chili with baked polenta wedges standing in for cornbread - plant-based bonfire food. 55 min Easy Vegan Butternut, Sage & White Bean Orzotto Lunch Members Butternut, Sage & White Bean Orzotto Orzo cooked risotto-style with roasted butternut, sage and white beans, finished with Parmesan - autumn comfort with a fiber count. 45 min Medium Vegetarian Caprese Orzo with White Beans & Spinach Lunch Members Caprese Orzo with White Beans & Spinach Warm orzo folded with mozzarella, tomatoes, spinach and white beans - caprese comfort that holds up in tomorrow's lunchbox. 25 min Easy Vegetarian Carrot Cake Baked Oatmeal Squares Breakfast Members Carrot Cake Baked Oatmeal Squares Baked oatmeal that commits to the carrot cake bit - grated carrot, raisins, warm spices and a yogurt swoosh on top. 50 min Easy Vegetarian Cheddar & Apple Oatcake Stacks Snack Members Cheddar & Apple Oatcake Stacks Oatcakes stacked with sharp cheddar, crisp apple and a thread of honey - the balanced afternoon snack in ninety seconds. 5 min Easy Vegetarian Cheese, Apple & Oatcake Plate Snack Members Cheese, Apple & Oatcake Plate The lazy perfect snack - hard cheese for calcium, apple for crunch, oatcakes for staying power. 5 min Easy Vegetarian Cherry & Almond Chia Pudding Breakfast Members Cherry & Almond Chia Pudding Vanilla chia pudding under a spoon of warm cherry compote and toasted almonds - cold, gentle and made entirely in advance. 10 min Easy Vegan Chicken & Leek Pot Pie with Filo Crunch Dinner Members Chicken & Leek Pot Pie with Filo Crunch Creamy chicken and leek filling under shattering filo sheets - all the pot-pie comfort at half the pastry effort and weight. 55 min Medium Omnivore Chicken, Avocado & Slaw Wholegrain Wrap Lunch Members Chicken, Avocado & Slaw Wholegrain Wrap Freshly cooked chicken (not deli meat) with crunchy slaw and avocado - a safe, satisfying desk lunch. 15 min Easy Omnivore Chicken Caesar-Style Salad (Pregnancy-Safe) Lunch Members Chicken Caesar-Style Salad (Pregnancy-Safe) Crisp romaine, hot chicken, croutons and a proper-tasting Caesar dressing built on yogurt and Parmesan - no raw egg, no anchovity doubts. 30 min Medium Omnivore Chicken, Chickpea & Apricot Tagine-Style Pot Dinner Members Chicken, Chickpea & Apricot Tagine-Style Pot Chicken thighs simmered with chickpeas, apricots and warm spices - sweet-savory Moroccan comfort that only improves reheated. 50 min Medium Omnivore Chicken Milanese-Style with Lemon & Rocket (Baked) Dinner Members Chicken Milanese-Style with Lemon & Rocket (Baked) Golden baked breaded chicken with a lemony rocket and Parmesan salad - the schnitzel experience, cooked through and oven-crisped. 35 min Medium Omnivore Chicken Souvlaki-Style Skewers with Greek Salad & Pitas Dinner Members Chicken Souvlaki-Style Skewers with Greek Salad & Pitas Lemon-oregano chicken skewers with a proper Greek salad and warm pitas - grill-night energy from a grill pan, feta and all. 35 min Medium Omnivore Chickpea, Spinach & Coconut Curry Dinner Members Chickpea, Spinach & Coconut Curry A 30-minute pantry curry - chickpeas and spinach in mild coconut-tomato sauce, kind to both nausea and constipation. 30 min Easy Vegan Cold Peanut Noodle Salad with Crispy Tofu Lunch Members Cold Peanut Noodle Salad with Crispy Tofu Cold rice noodles and crispy tofu in a lime-peanut dressing with cabbage and herbs - the fridge lunch you'll fight over. 30 min Easy Vegan Cooked Salmon & Quinoa Grain Bowl Lunch Members Cooked Salmon & Quinoa Grain Bowl Roasted salmon over lemony quinoa with cucumber and herbs - the DHA lunch for the brain-building trimesters. 25 min Medium Pescatarian Cottage Cheese Toast with Roasted Tomatoes & Basil Breakfast Members Cottage Cheese Toast with Roasted Tomatoes & Basil Slow-roasted tomatoes over lemony cottage cheese on sourdough - a savory, calcium-heavy breakfast that feels like a weekend. 25 min Easy Vegetarian Cottage Pie with Hidden Lentils Dinner Members Cottage Pie with Hidden Lentils Classic cottage pie where lentils stretch the beef and double the fiber, under proper buttery mash - comfort food with an agenda. 70 min Medium Omnivore Courgette Bread Porridge (Zucchini Bread Oats) Breakfast Members Courgette Bread Porridge (Zucchini Bread Oats) Porridge that borrows zucchini bread's playbook - grated courgette, cinnamon, walnuts and maple - and gets a vegetable in before 9 am. 15 min Easy Vegetarian Creamy Spinach & Ricotta Stuffed Pasta Shells Dinner Members Creamy Spinach & Ricotta Stuffed Pasta Shells Giant pasta shells filled with lemony spinach-ricotta, baked in tomato sauce under mozzarella - a vegetarian centerpiece worth the shells hunt. 55 min Medium Vegetarian Creamy Tomato & White Bean Soup Lunch Members Creamy Tomato & White Bean Soup Smooth, mild and spoonable - a first-trimester-friendly lunch that still smuggles in beans and lycopene. 30 min Easy Vegan Crispy Spiced Roasted Chickpeas Snack Members Crispy Spiced Roasted Chickpeas Crunchy, salty, poppable - the chip replacement that adds folate, fiber and zinc instead of just salt. 35 min Easy Vegan Cucumber & Cream Cheese Rye Rounds Snack Members Cucumber & Cream Cheese Rye Rounds Rye rounds with lemony cream cheese, cool cucumber and dill - a Scandinavian answer to the mid-afternoon slump. 8 min Easy Vegetarian Date & Walnut Breakfast Loaf Breakfast Members Date & Walnut Breakfast Loaf A tender wholemeal loaf sweet with dates and toasty with walnuts - bake once, slice all week, toast when the mood dips. 70 min Medium Vegetarian Egg & Cress-Style Sandwich with Yogurt Mayo Lunch Members Egg & Cress-Style Sandwich with Yogurt Mayo The nostalgic egg sandwich rebuilt on yogurt-mustard dressing with peppery cress and soft wholegrain bread - fully set, fully satisfying. 15 min Easy Vegetarian Everything-Seasoned Edamame Snack Members Everything-Seasoned Edamame Hot edamame pods tossed in sesame, garlic and flaky salt - the five-minute snack you eat with your hands and finish too fast. 10 min Easy Vegan Fig & Walnut Breakfast Couscous Breakfast Members Fig & Walnut Breakfast Couscous Sweet cinnamon couscous with dried figs, orange and walnuts - a five-minute North African breakfast that reheats beautifully. 15 min Easy Vegan Fortified Weetabix-Style Wheat Biscuits with Warm Milk & Banana Breakfast Members Fortified Weetabix-Style Wheat Biscuits with Warm Milk & Banana Fortified wheat biscuits softened in warm milk with sliced banana - nursery food, and exactly right for weeks when nothing else appeals. 5 min Easy Vegetarian Frozen Grapes with Lime & Mint Snack Members Frozen Grapes with Lime & Mint Grapes frozen into tiny sorbet bombs with lime zest and mint - cold, sweet-sharp relief for nausea and heartburn hours alike. 5 min Easy Vegan Ginger & Oat Snack Bites Snack Members Ginger & Oat Snack Bites Chewy ginger-date bites to keep by the bed - a few bites before standing up takes the edge off morning nausea. 15 min Easy Vegan Ginger & Pear Porridge Breakfast Members Ginger & Pear Porridge Creamy oats simmered with fresh ginger and grated pear - the gentle, settling breakfast first-trimester mornings ask for. 15 min Easy Vegan Ginger & Spring Onion Chicken Congee Dinner Members Ginger & Spring Onion Chicken Congee Silky rice congee with poached chicken, ginger and spring onions - the gentlest dinner in the collection, for nausea weeks and late-bump nights alike. 60 min Easy Omnivore Gnocchi with Spinach, Tomato & Mozzarella Bake Dinner Members Gnocchi with Spinach, Tomato & Mozzarella Bake Pillowy gnocchi baked in garlicky tomato sauce with spinach and molten mozzarella - fifteen minutes of effort, full trattoria payoff. 35 min Easy Vegetarian Green Goddess Chicken & Avocado Bowls Lunch Members Green Goddess Chicken & Avocado Bowls Poached chicken and avocado over herby rice with a green goddess yogurt dressing that you will want on everything else too. 30 min Easy Omnivore Halloumi, Egg & Avocado Breakfast Salad Breakfast Members Halloumi, Egg & Avocado Breakfast Salad Golden halloumi and boiled eggs over avocado, tomatoes and rocket - a fork-and-knife breakfast for slower mornings. 20 min Easy Vegetarian Ham-Free Croque: Cheddar & Tomato French Toast Breakfast Members Ham-Free Croque: Cheddar & Tomato French Toast Savory French toast layered with cheddar and tomato, cooked until molten - the croque experience without the deli-meat question. 20 min Medium Vegetarian Harissa Chickpea & Halloumi Traybake Couscous Lunch Members Harissa Chickpea & Halloumi Traybake Couscous Harissa-roasted chickpeas, peppers and halloumi tumbled over lemon couscous - one tray, one bowl of couscous, loud flavors. 35 min Easy Vegetarian Hot-Smoked Mackerel-Free Trout Pate on Rye Lunch Members Hot-Smoked Mackerel-Free Trout Pate on Rye Whipped hot-smoked trout pate with lemon and horseradish-style mustard on dark rye with cucumber - Scandinavian lunch in ten minutes. 15 min Easy Pescatarian Hummus & Carrot Snack Jars Snack Members Hummus & Carrot Snack Jars Layered jars of hummus, grated carrot and seeds with veg sticks standing in like flowers - the fridge snack that beats the biscuit tin to the punch. 10 min Easy Vegan Iron-Boost Spinach & Mushroom Omelette Breakfast Members Iron-Boost Spinach & Mushroom Omelette A well-done omelette loaded with spinach and mushrooms - iron and choline for the trimesters when blood volume soars. 15 min Easy Vegetarian Lamb & Spinach Curry with Basmati Dinner Members Lamb & Spinach Curry with Basmati Slow-simmered lamb in a spiced tomato gravy with spinach folded through - a saag gosht for home kitchens, and an iron event. 90 min Medium Omnivore Lemon Blueberry Overnight Oat Jars Breakfast Members Lemon Blueberry Overnight Oat Jars Bright lemon-zested overnight oats layered with smashed blueberries and yogurt - cold, quick and kind to queasy mornings. 10 min Easy Vegetarian Loaded Baked Sweet Potatoes with Black Beans & Lime Yogurt Lunch Members Loaded Baked Sweet Potatoes with Black Beans & Lime Yogurt Caramel-soft baked sweet potatoes split over spiced black beans with lime yogurt and coriander - humble, cheap, complete. 55 min Easy Vegetarian Malted Milk & Banana Warm Cup Snack Members Malted Milk & Banana Warm Cup Warm malted milk blended with banana and cinnamon - a gentle bedtime cup for nights when heartburn vetoes a proper snack. 6 min Easy Vegetarian Mango Lassi Breakfast Bowl Breakfast Members Mango Lassi Breakfast Bowl A thick mango lassi poured into bowls under granola, coconut and lime - cooling, cardamom-scented and easy on delicate mornings. 10 min Easy Vegetarian Medjool Dates with Tahini & Toasted Sesame Snack Members Medjool Dates with Tahini & Toasted Sesame Soft dates split and filled with tahini, sealed with toasted sesame and sea salt - the third-trimester ritual with folklore and fiber behind it. 8 min Easy Vegan Mini Caprese Pita Pizzas Snack Members Mini Caprese Pita Pizzas Pita rounds grilled with tomato, mozzarella and basil - the ten-minute snack pizza that keeps trimester appetites honest. 15 min Easy Vegetarian Miso Aubergine & Brown Rice Bowls Lunch Members Miso Aubergine & Brown Rice Bowls Roasted aubergine lacquered in miso-maple glaze over brown rice with edamame and quick-pickled cucumber - deeply savory plant food. 35 min Easy Vegan Miso Ramen-Style Noodle Bowls with Fully-Set Eggs Dinner Members Miso Ramen-Style Noodle Bowls with Fully-Set Eggs A quick miso broth over ramen noodles with corn, greens, nori and fully-cooked halved eggs - the ramen shop experience, adjusted for now. 35 min Medium Vegetarian Moroccan-Spiced Carrot & Chickpea Salad Lunch Members Moroccan-Spiced Carrot & Chickpea Salad Ribboned carrots and chickpeas in a cumin-orange dressing with dates and almonds - bright, sweet-savory and built to keep. 20 min Easy Vegan Mushroom & Spinach Lasagna Dinner Members Mushroom & Spinach Lasagna Layers of garlicky mushrooms, spinach and creamy bechamel between pasta sheets - a vegetarian lasagna nobody calls a compromise. 75 min Involved Vegetarian No-Bake Oat & Raspberry Crumble Cups Snack Members No-Bake Oat & Raspberry Crumble Cups Layered cups of toasted oat-almond crumble, yogurt and smashed raspberries - crumble-and-custard nostalgia, fridge-cold and five minutes deep. 15 min Easy Vegetarian One-Pan Herby Meatball & Orzo Bake Dinner Members One-Pan Herby Meatball & Orzo Bake Herbed beef meatballs baked into tomatoey orzo with spinach and mozzarella - one pan in the oven, one triumph out of it. 50 min Medium Omnivore Paneer, Pea & Tomato Curry (Matar Paneer-Style) Dinner Members Paneer, Pea & Tomato Curry (Matar Paneer-Style) Golden paneer and sweet peas in a buttery tomato gravy, kept mild on purpose - vegetarian comfort with a calcium spine. 40 min Medium Vegetarian Peach Melba Yogurt Parfait Breakfast Members Peach Melba Yogurt Parfait Layers of thick yogurt, warm honeyed peaches and raspberry smash with toasted oats - dessert logic applied to breakfast, safely. 10 min Easy Vegetarian Papaya Boats with Lime, Yogurt & Granola Breakfast Members Papaya Boats with Lime, Yogurt & Granola Ripe papaya halves filled with vanilla yogurt, granola and lime - a spoonable fruit breakfast that looks like a holiday. 8 min Easy Vegetarian Peanut & Lime Chicken Rice Boxes Lunch Members Peanut & Lime Chicken Rice Boxes Meal-prep boxes of lime chicken, brown rice and crunchy veg with a peanut sauce that stays good all week - lunch on autopilot. 30 min Easy Omnivore Peanut Butter & Banana Oat Smoothie Breakfast Members Peanut Butter & Banana Oat Smoothie Breakfast you can sip - for the weeks when chewing anything before 10am feels ambitious. 5 min Easy Vegan Peanut Butter Banana Frozen Bites Snack Members Peanut Butter Banana Frozen Bites Banana coins sandwiched with peanut butter, kissed with dark chocolate and frozen - freezer treasure for cravings with standards. 15 min Easy Vegan Pear, Ginger & Oat Breakfast Crumble Pots Breakfast Members Pear, Ginger & Oat Breakfast Crumble Pots Warm ginger-baked pears under a toasty oat crumble with cold yogurt - pudding rules, breakfast jurisdiction. 30 min Easy Vegetarian Pear, Ricotta & Honey Walnut Toasts Snack Members Pear, Ricotta & Honey Walnut Toasts Small toasts of ricotta, ripe pear and honeyed walnuts - the elegant answer to the 3 pm sweet-savory standoff. 10 min Easy Vegetarian Pesto Salmon Parcels with Crushed Peas & Potatoes Dinner Members Pesto Salmon Parcels with Crushed Peas & Potatoes Salmon baked in parchment with pesto, lemon and tomatoes over minted crushed peas and potatoes - no smells, no splatter, no washing up. 35 min Easy Pescatarian Prawn, Avocado & Quinoa Salad with Lime Lunch Members Prawn, Avocado & Quinoa Salad with Lime Cooked prawns over herby quinoa with avocado, cucumber and a punchy lime dressing - light, cold and mineral-dense. 25 min Easy Pescatarian Prawn, Chorizo-Free Paella-Style Rice Dinner Members Prawn, Chorizo-Free Paella-Style Rice A smoky one-pan paella-style rice with prawns, peppers and peas - saffron optional, socarrat crust encouraged, cured meat unnecessary. 50 min Medium Pescatarian Quinoa Tabbouleh with Grilled Halloumi Lunch Members Quinoa Tabbouleh with Grilled Halloumi A herb-heavy tabbouleh on quinoa with golden halloumi - fresh, salty and completely pregnancy-safe. 25 min Easy Vegetarian Rainbow Rice Paper Rolls with Cooked Prawns Lunch Members Rainbow Rice Paper Rolls with Cooked Prawns Cool rice paper rolls of cooked prawns, mango, herbs and crunchy veg with peanut-lime dip - light, cold, and kind to uneasy appetites. 35 min Medium Pescatarian Pumpkin, Sage & Ricotta Baked Rigatoni Dinner Members Pumpkin, Sage & Ricotta Baked Rigatoni Rigatoni baked in a silky pumpkin-sage sauce with ricotta pockets and a Parmesan top - autumn's answer to mac and cheese. 50 min Medium Vegetarian Raspberry & White Bean Smoothie Breakfast Members Raspberry & White Bean Smoothie A pink smoothie that hides half a tin of white beans behind raspberries and vanilla - creamy, cold and secretly full of folate. 5 min Easy Vegan Roast Trout with Root Vegetables & Watercress Dinner Members Roast Trout with Root Vegetables & Watercress Whole-roasted trout fillets over caramelized roots with peppery watercress - vitamin D and DHA in one tray. 40 min Medium Pescatarian Roasted Red Pepper & Walnut Wraps with Whipped Feta Lunch Members Roasted Red Pepper & Walnut Wraps with Whipped Feta Wholemeal wraps spread with whipped feta and muhammara-style walnut-pepper paste, rolled with spinach and cucumber - a cold lunch with loud flavors. 15 min Easy Vegetarian Roasted Red Pepper & White Bean Dip with Pita Chips Snack Members Roasted Red Pepper & White Bean Dip with Pita Chips A silky roasted pepper and white bean dip with crisp baked pita chips - bright, smoky and secretly a folate delivery vehicle. 25 min Easy Vegan Roasted Tomato & Mascarpone Rigatoni with Crispy Kale Dinner Members Roasted Tomato & Mascarpone Rigatoni with Crispy Kale Slow-roasted tomatoes blended with mascarpone into a silky pink sauce, with oven-crisped kale scattered over rigatoni like confetti. 40 min Easy Vegetarian Roasted Vegetable & Goat Cheese Galette-Free Gratin Dinner Members Roasted Vegetable & Goat Cheese Galette-Free Gratin Layered Mediterranean vegetables baked under goat cheese and breadcrumbs - all the galette pleasure without wrestling pastry at week 30. 60 min Medium Vegetarian Salmon & Dill Pasta Salad with Peas Lunch Members Salmon & Dill Pasta Salad with Peas Cold pasta salad with flaked cooked salmon, peas, and a lemon-yogurt dill dressing - the lunchbox route to the week's DHA. 25 min Easy Pescatarian Salmon & Broccoli Pasta Bake Dinner Members Salmon & Broccoli Pasta Bake A creamy pasta bake with flaked salmon and broccoli under a golden cheddar crust - the family-format answer to oily fish twice a week. 45 min Medium Pescatarian Sardine & Lemon Butter Toast Plates Breakfast Members Sardine & Lemon Butter Toast Plates Hot toast with lemon-butter mashed sardines, quick pickled onion and parsley - the two-tin breakfast with prenatal superpowers. 10 min Easy Pescatarian Sardine, Fennel & Orange Salad Lunch Members Sardine, Fennel & Orange Salad Shaved fennel and orange segments with sardines, olives and mint - a Sicilian-leaning plate that makes tinned fish feel elegant. 15 min Easy Pescatarian Savory Miso Oats with Fully-Set Egg & Greens Breakfast Members Savory Miso Oats with Fully-Set Egg & Greens Silky savory oats stirred with miso, topped with wilted greens, a fully-cooked egg and sesame - congee's weeknight cousin. 15 min Easy Vegetarian Scrambled Eggs with Hot-Smoked Salmon & Greens Breakfast Members Scrambled Eggs with Hot-Smoked Salmon & Greens Fully cooked salmon and firm scrambled eggs - the pregnancy-safe version of the classic DHA breakfast. 15 min Easy Pescatarian Savory Yogurt Bowl with Cucumber, Olive & Za'atar Snack Members Savory Yogurt Bowl with Cucumber, Olive & Za'atar Thick yogurt swirled with olive oil under cucumber, olives and za'atar - the savory yogurt habit worth importing. 8 min Easy Vegetarian Sesame Soba with Edamame & Rainbow Veg Lunch Members Sesame Soba with Edamame & Rainbow Veg Chilled soba noodles with edamame, peppers and carrots in a creamy sesame dressing - cold lunch engineering at its best. 20 min Easy Vegan Shakshuka Verde with Feta Breakfast Members Shakshuka Verde with Feta Eggs set in a gently spiced green sauce of spinach, courgette and herbs with feta - the emerald cousin of the tomato classic. 30 min Medium Vegetarian Slow-Braised Beef & Root Vegetable Stew Dinner Members Slow-Braised Beef & Root Vegetable Stew Fork-tender braised beef with carrots, swede and potatoes in a deep gravy - the iron-richest pot on the site, built for batch cooking. 150 min Medium Omnivore Slow-Simmered Beef & Lentil Ragu Dinner Members Slow-Simmered Beef & Lentil Ragu Half beef, half lentils - a ragu that doubles the iron and folate of the classic, over wholewheat pasta. 60 min Medium Omnivore Smoky Roasted Almonds & Corn Kernel Mix Snack Members Smoky Roasted Almonds & Corn Kernel Mix Roasted almonds and crunchy toasted corn tossed in smoked paprika and lime zest - bar-snack energy with actual substance. 15 min Easy Vegan Spiced Red Lentil & Coconut Dal with Naan Lunch Members Spiced Red Lentil & Coconut Dal with Naan A soothing coconut dal, mild by design, with warm naan for scooping - gentle enough for week six, nourishing enough for week thirty-six. 35 min Easy Vegan Spinach & Cheddar Scrambled Egg Muffin Breakfast Members Spinach & Cheddar Scrambled Egg Muffin Fully-set scrambled eggs with wilted spinach and sharp cheddar in a toasted English muffin - a proper choline breakfast in a hand. 15 min Easy Vegetarian Spinach & Feta Quesadillas with Yogurt Dip Lunch Members Spinach & Feta Quesadillas with Yogurt Dip Crisp tortillas sealed around garlicky spinach, feta and mozzarella with a cool yogurt dip - a ten-minute iron-and-calcium double. 20 min Easy Vegetarian Spinach & Ricotta Stuffed Pasta Shells Dinner Members Spinach & Ricotta Stuffed Pasta Shells Giant shells filled with lemony spinach-ricotta, baked in tomato sauce - a calcium-and-folate dinner worth the effort. 50 min Involved Vegetarian Spinach, Lentil & Sweet Potato Dhansak-Style Curry Dinner Members Spinach, Lentil & Sweet Potato Dhansak-Style Curry A gently sweet-sour lentil and sweet potato curry with spinach - Parsi-inspired, iron-forward, and better on day two. 45 min Easy Vegan Spinach, Mushroom & Gruyere-Style Baked Eggs Breakfast Members Spinach, Mushroom & Gruyere-Style Baked Eggs Eggs baked over garlicky spinach and mushrooms under melted cheese - a weekend skillet that happens to tick four pregnancy nutrients. 30 min Medium Vegetarian Steak Night: Sirloin, Chimichurri & Sweet Potato Wedges Dinner Members Steak Night: Sirloin, Chimichurri & Sweet Potato Wedges A properly rested (and properly cooked-through) sirloin with green chimichurri and roasted sweet potato wedges - date night, iron included. 45 min Medium Omnivore Sticky Tamari Meatballs with Sesame Greens & Rice Dinner Members Sticky Tamari Meatballs with Sesame Greens & Rice Beef and pork meatballs lacquered in a sticky tamari-ginger glaze with sesame pak choi and rice - better than takeout, richer in iron. 40 min Medium Omnivore Strawberries & Cream Overnight Oats Breakfast Members Strawberries & Cream Overnight Oats Overnight oats folded with mashed strawberries and vanilla yogurt - tastes like the milkshake, functions like breakfast. 10 min Easy Vegetarian Thai-Style Green Curry with Prawns & Green Beans Dinner Members Thai-Style Green Curry with Prawns & Green Beans A fragrant coconut green curry with prawns, green beans and Thai basil - takeaway night, but the prawns are properly cooked and the sodium is yours to control. 30 min Medium Pescatarian Tofu & Spinach Breakfast Scramble on Toast Breakfast Members Tofu & Spinach Breakfast Scramble on Toast Turmeric-golden tofu scramble with spinach and cherry tomatoes on toast - the plant-based fry-up, iron included. 15 min Easy Vegan Tofu & Vegetable Coconut Curry with Brown Rice Dinner Members Tofu & Vegetable Coconut Curry with Brown Rice A mild golden curry with calcium-set tofu and plenty of vegetables - plant iron, calcium and folate in one bowl. 35 min Medium Vegan Tomato, Peach & Burrata Panzanella Lunch Members Tomato, Peach & Burrata Panzanella Torn sourdough croutons with ripe tomatoes, peaches and burrata in a basil vinaigrette - August in a bowl, calcium included. 20 min Easy Vegetarian Tortilla Espanola with Garlic Yogurt & Greens Lunch Members Tortilla Espanola with Garlic Yogurt & Greens A thick Spanish potato omelette cooked all the way through, with garlic yogurt and dressed greens - superb warm, arguably better cold. 40 min Medium Vegetarian Turkey, Apple & Cheddar Melt Lunch Members Turkey, Apple & Cheddar Melt Freshly cooked turkey with apple and sharp cheddar toasted between sourdough - the safe, superior answer to the deli counter. 15 min Easy Omnivore Turkey Meatballs in Tomato Sauce with Polenta Dinner Members Turkey Meatballs in Tomato Sauce with Polenta Tender turkey meatballs over soft Parmesan polenta - gentle comfort food with zinc and selenium doing quiet work. 40 min Medium Omnivore Turkish-Style Eggs with Garlic Yogurt (Fully Set) Breakfast Members Turkish-Style Eggs with Garlic Yogurt (Fully Set) Cilbir reimagined pregnancy-safe: fully-cooked eggs over garlicky yogurt with warm paprika butter - scandalously good with bread. 20 min Medium Vegetarian Veggie Breakfast Burrito Breakfast Members Veggie Breakfast Burrito Well-cooked scrambled eggs, black beans and avocado in a wholegrain wrap - a proper appetite-day breakfast. 20 min Medium Vegetarian Veggie-Packed Mini Frittatas Breakfast Members Veggie-Packed Mini Frittatas A muffin tin of mini frittatas loaded with pepper, courgette and feta - grab two from the fridge on the way out the door. 30 min Easy Vegetarian Warm Kale, Sweet Potato & Halloumi Salad Lunch Members Warm Kale, Sweet Potato & Halloumi Salad Roasted sweet potato and golden halloumi over lemon-massaged kale with pumpkin seeds - a warm salad that eats like a proper meal. 35 min Easy Vegetarian Watermelon, Feta & Mint Skewers Snack Members Watermelon, Feta & Mint Skewers Cold watermelon cubes with salty feta and mint on picks - hydration and electrolytes wearing a party outfit. 10 min Easy Vegetarian Whipped Cottage Cheese Toast with Tomatoes Breakfast Members Whipped Cottage Cheese Toast with Tomatoes Creamy whipped cottage cheese on seeded wholegrain toast - a calcium hit for the trimester when the baby's bones mineralize. 10 min Easy Vegetarian White Bean, Leek & Cheddar Crumble Pot Dinner Members White Bean, Leek & Cheddar Crumble Pot Creamy leeks and white beans under a savory oat-cheddar crumble - a vegetarian pot pie in spirit, a fiber engine in practice. 45 min Easy Vegetarian White Bean, Tomato & Pesto Soup with Cheese Toast Lunch Members White Bean, Tomato & Pesto Soup with Cheese Toast A quick tomato and white bean soup swirled with pesto, plus a molten cheddar toast for dunking - lunch as a warm blanket. 25 min Easy Vegetarian Wholegrain Toast with Ricotta, Kiwi & Honey Breakfast Members Wholegrain Toast with Ricotta, Kiwi & Honey Creamy ricotta toast topped with kiwi and a thread of honey - two kiwis quietly cover the day's vitamin C and then some. 8 min Easy Vegetarian Yogurt with Warm Stewed Prunes & Cinnamon Snack Members Yogurt with Warm Stewed Prunes & Cinnamon Thick yogurt under warm cinnamon prunes - the time-honored, actually-works answer to third-trimester constipation. 15 min Easy Vegetarian

Common questions

What foods should I avoid during pregnancy?

Raw or undercooked meat, fish and eggs; unpasteurized dairy and mold-ripened soft cheeses; deli meats and smoked fish unless heated until steaming; high-mercury fish such as swordfish and shark; alcohol. Caffeine should stay under 200 mg a day.

How many extra calories do I need while pregnant?

None in the first trimester, about 340 extra per day in the second, and about 450 in the third. That is a snack, not a bigger plate.

Is fish safe in pregnancy?

Low-mercury oily fish is actively encouraged: two portions a week of salmon, trout or sardines, always fully cooked, covers the DHA a growing brain needs.

How much should I drink while pregnant?

Roughly 1.6 to 2 liters of fluid a day, more in hot weather - water, milk and decaf drinks all count. Pale-yellow urine is the practical check.

Free guide

The kitchen guide for the whole journey

What to eat (and what to skip) from trying to toddler - the safety rules, the key nutrients, and a week of meals to start with. Free, yours to keep.

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