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3 Balanced Pregnancy Meal Preps

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These three balanced pregnancy-friendly meal preps are nutrient-dense, easy to prepare, and packed with whole foods to support energy, hormone balance, and baby’s development—ideal for expectant moms seeking healthy and satisfying meals.

Ingredients

Units Scale
  • Stuffed Chicken Breast with Spinach, Pesto, and Mozzarella:
    • 2 boneless skinless chicken breasts
    • 1/4 cup basil pesto
    • 1/2 cup fresh spinach
    • 4 slices fresh mozzarella
    • 1/4 cup sun-dried tomatoes
    • Salt and pepper to taste
    • Olive oil for brushing
  • Quinoa & Roasted Veggie Bowl with Tahini Dressing:
    • 1 cup cooked quinoa
    • 1/2 cup roasted sweet potatoes
    • 1/2 cup roasted broccoli
    • 1/4 avocado
    • 2 tbsp tahini
    • Lemon juice (to taste)
    • Minced garlic (to taste)
    • Sprinkle of sesame seeds
  • Oats & Chia Breakfast Jars with Berries and Almond Butter:
    • 1/2 cup rolled oats
    • 1 tbsp chia seeds
    • 3/4 cup milk of choice
    • 1/2 banana, mashed
    • 1 tbsp almond butter
    • 1/4 cup fresh berries
    • Optional: honey drizzle

Instructions

  1. Stuffed Chicken Breast: Preheat oven to 375°F (190°C). Butterfly the chicken breasts and season with salt and pepper. Spread pesto inside each breast, then layer with spinach, mozzarella slices, and sun-dried tomatoes. Fold and secure with toothpicks. Brush with olive oil and bake for 25–30 minutes until cooked through.
  2. Quinoa & Roasted Veggie Bowl: Roast cubed sweet potatoes and broccoli at 400°F (200°C) for 20–25 minutes with olive oil and salt. Layer roasted vegetables over cooked quinoa. Drizzle with tahini dressing (tahini, lemon juice, garlic) and top with avocado and sesame seeds.
  3. Oats & Chia Breakfast Jars: In a jar or bowl, mix oats, chia seeds, milk, mashed banana, and almond butter. Stir well, cover, and refrigerate overnight. In the morning, stir and top with fresh berries and a drizzle of honey if desired.

Notes

  • Choose pasteurized cheese and avoid raw sprouts for food safety during pregnancy.
  • Add leafy greens, legumes, and seeds to boost folate and iron intake.
  • These meals are rich in healthy fats, fiber, and protein to help maintain energy levels and support baby’s growth.
  • Batch prep and store in airtight containers to simplify healthy eating through the week.

Nutrition

Find it online: https://yumfoodusa.com/3-balanced-pregnancy-meal-preps/