12 Healthy Pregnancy Dinner Recipes (Delicious, Easy)
A healthy and balanced diet is vital for a safe pregnancy. While pregnant, you should eat well and have superfoods full of key nutrients in your 3-course meal, like dinner. Do you know what to eat for dinner? Are you looking for healthy pregnancy dinner recipes? If yes, we have good news for you.
In this article on Hipregnancy, we will cover healthy pregnancy dinner recipes to help you determine what you can eat as a dinner meal. Keep reading this article to the end and learn easy and quick recipes of delicious dinners for pregnant women.
Benefits of eating healthy during pregnancy
Pregnant ladies should be aware of what they consume during pregnancy, as eating well during this period has countless benefits. If you have a balanced diet while pregnant, you can reduce the risk of pregnancy complications, like anemia, gestational diabetes, giving birth to a baby with birth defects, etc. It is good to mention that if you follow the best diet for gestational diabetes during pregnancy, you can control this type of diabetes and won’t face its probable dangers.
In addition, eating healthy foods can increase your energy levels during pregnancy. This point is important , as most pregnant women deal with fatigue and tiredness. Another benefit of eating healthy is having a good sleep at night.
In other words, if you eat healthy food options, like options low in caffeine (be aware of the effects of caffeine on pregnancy!), you can improve your sleep quality. If you know healthy pregnancy dinner recipes or lunch and breakfast recipes, you can reduce the risk of getting sick by eating healthy foods daily.
Last but not least, if you eat nutrient-dense foods, your baby will have successful development and grow better. You can support your cute baby by eating well and following your doctor’s guidelines until the end of your pregnancy. Just keep in mind that you should have everything in moderation, as eating in excess can negatively affect your health and your baby.
pregnancy lunch ideas
What should healthy pregnancy dinner recipes include?
Generally speaking, there is an important relationship between nutrition and pregnancy. It means you should be careful about every food you consume while pregnant. Your diet should contain vitamins and key nutrients, even before conception.
You can take prenatal vitamins before pregnancy or consume nutrient-dense foods to meet your body’s daily requirements. But, as soon as you get it, you should be more careful because you are responsible for the health of another human being, your cute baby!
Hipregnancy recommends you check the recipes before trying any foods because it is better to select a food that contains key nutrients needed while pregnant. Remember to avoid consuming refined sugars, unhealthy fats, bad carbohydrates, and junk foods during pregnancy, and eat healthy options instead.
Here is a list of some key nutrients which your healthy pregnancy dinner recipes should contain;
- Folate, which is vital to reduce the risk of neural tube defects, exists in foods like nuts and their butter, beans, lentils, eggs, leafy dark green vegetables, liver, etc.
- Protein, which can keep you full and reduce junk food cravings, is found in cottage cheese, salmon, meat, nuts, beans, etc.
- Omega-3 fatty acids, which are essential for the development of baby’s brain, and retains the eyes, and nervous system, exist in salmon, walnuts, trout, linseed, and rapeseed oil.
- Iron, which can reduce tiredness, support baby’s brain development, increase blood flow, and help in provide enough oxygen for the growing baby, is found in eggs, red meat, leafy green vegetables, dried fruits, fortified cereals, etc.
- Calcium, which is needed for strong bones and teeth, is found in cheese, yogurt, milk, leafy green vegetables, and eggs.
Let’s Continue to learn healthy dinner ideas for pregnancy. Learning easy dinners for pregnancy is applicable to those who can not spend much time cooking while pregnant. Keep reading for more information about pregnancy dinner ideas.
breakfast for pregnant women
12 healthy pregnancy dinner recipes
Now is the time to discuss some easy and healthy recipes that you can use for making dinner during pregnancy. All these recipes contain pregnancy-safe superfoods and can help you transfer key nutrients to the growing baby.
The following table shows you 12 healthy pregnancy dinner recipes, including;
1. Baked feta and pistachio eggplant with garlic couscous
- 1 medium eggplant
- 100g low-fat vegetarian feta cheese
- 100g couscous
- 1 tbsp rapeseed oil
- 2 garlic cloves, crushed
- 150g cherry tomatoes
- 1 tsp reduced salt vegetable stock powder (or half a stock cube)
- 1 tbsp basil, roughly chopped
- ½ tbsp of pistachio nuts, chopped
- Half a cucumber
- 1 lemon
- ½ tsp ground black pepper
- First, you should preheat the oven to 220 °C.
- Then slice the eggplant in half and score it diagonally in both directions to make a crisscross pattern. You need to rub the rapeseed oil into the eggplant halves on both sides, sprinkle with half the pepper, and place in the oven for about 30 minutes or until its top becomes golden brown.
- You can make the couscous while the eggplant is cooking. Add two crushed garlic cloves, the juice of one lemon, the remaining pepper, and the stock powder to a jug, then add 150ml of boiling water and mix them.
- Put the couscous in a bowl, add the liquid, stir briefly, cover, and leave to stand for 3-4 minutes before fluffing with a fork.
- Slice the cherry tomatoes in half, chop the cucumber into small chunks, mix into the couscous, and then set aside.
- Now is the time to take the eggplant out of the oven, and if the flesh is soft and golden brown, crumble the feta onto each half and return to the oven for 5 minutes.
- To serve, sprinkle the eggplant halves with the chopped pistachio and basil, and add a portion of couscous on the side.
2. SLOW COOKER CHICKEN LENTIL SOUP
- Chicken breasts
- Lentils (brown or green)
- Diced tomatoes
- Onion powder
- Garlic powder
- Dried oregano
- Chili powder
- Smoked paprika
- Chicken broth
- Place lentils, tomatoes, chicken, garlic, onion, spices, and broth into a crock pot.
- Stir to combine, cover, and cook on HIGH for 4 hours or LOW for 8 hours.
- Shred chicken and served with optional toppings, like cilantro, green onions, and Greek yogurt. (Read more about Greek yogurt on the benefits of yogurt during pregnancy)
3. Sesame-crusted tuna steaks with quinoa
- 225g quinoa
- 100g baby spinach
- 150g ripe mango pieces, cut into small cubes
- Freshly ground pepper
- 50g Chia or Black sesame seeds
- 4x120g frozen tuna steaks, about 1.5-2 cm thick, defrosted
- Freshly ground black pepper
- 2 tbsp rapeseed oil
- 3 tbsp extra virgin olive oil
- 2 tsp reduced salt, soy sauce
- 1 tbsp apple cider vinegar (or balsamic will work)
- 2 cm piece of fresh ginger, peeled and finely chopped
- Freshly ground black pepper
- Cook the quinoa according to the instructions.
- To make the salad dressing, put the ingredients, with some salt and pepper, in a container you can secure, then shake vigorously.
- Scatter the sesame seed on a large plate, and add a fair amount of pepper. Then dip the tuna steaks in, ensuring they’re evenly coated.
- Divide the oil between two large frying pans over a medium heat. If you only have one large pan, cook the tuna in two batches rather than squishing all four.
- For medium-rare finish, cook the tuna steaks for 2-3 minutes on each side, depending on their thickness.
- Rinse the cooked quinoa under cold running water and leave it to cool down completely. Once the quinoa cools, toss it in a large serving bowl with the mango and spinach and season to taste.
- Divide the salad among four serving plates (or four lunch boxes). Place a piece of fish over each salad, then drizzle the dressing over.
4. Creamy Yogurt Cucumber Salad
- 1 cup plain yogurt
- 2 cucumbers, peeled, quartered lengthwise, then sliced (Recommend you read article cucumbers during pregnancy)
- 1 teaspoon of dried dill, or a couple of teaspoons of fresh dill
- Sprinkling salt and pepper
- First, you should taste the cucumbers to ensure they are not bitter. Depending on the variety of cucumber you use; it may taste bitter. You can soak the cucumber slices in salted water for half an hour, or even longer until the bitterness is decreased. Then rinse and drain before using them.
- Make the salad by gently mixing all the ingredients mentioned. At the final stage, add salt and pepper to taste.
5. Parmesan + Garlic Sautéed Spinach
- 1 tablespoon extra-virgin olive oil
- 1 ½ teaspoons garlic salt
- 1 (10-ounce) bag of spinach leaves
- ¼ cup grated Parmesan cheese
- First, heat the olive oil in a large skillet over medium heat.
- Then, add the spinach to the skillet and cover, and let them cook for about 5 minutes.
- Add the garlic salt and cover again for another 5 minutes.
- Finally, remove from heat and sprinkle with Parmesan cheese to serve.
6. Shakshuka with feta
- 4 to 5 tablespoons olive oil, plus more for drizzling
- 1 1/2 teaspoons harissa, plus more to taste (different brands vary in spiciness)
- 1 1/2 medium yellow onions, chopped
- 1 1/2 tablespoons ground cumin
- Kosher salt and freshly ground black pepper
- 1/2 teaspoon smoked paprika
- Pinch crushed red pepper flakes
- 1 1/2 tablespoons tomato paste
- One-and-a-half 28-ounce cans of chopped tomatoes
- 4 to 5 cloves garlic, minced
- 1 1/2 teaspoons sugar
- 8 large eggs
- 1 cup crumbled feta cheese
- A handful of chopped fresh flat-leaf parsley
- First, heat the oil over medium heat in a large skillet, then add the onions and a pinch of salt and cook, stirring, until soft and translucent, for about 5 to 7 minutes.
- Add the garlic, harissa, cumin, smoked paprika, red pepper flakes, salt, and a few turns of black pepper. Cook until it’s all dreamy-smelly, another 2 minutes.
- Then stir in the tomato paste, chopped tomatoes, and sugar, and simmer until slightly thickened, 10 minutes more.
- Make 8 little wells in the sauce and crack in the eggs. Remember that you should cook the egg completely during pregnancy to make it safe to consume. If you want to know why runny eggs are dangerous for pregnant women, read our article about Can you eat over easy eggs while pregnant.
- Off the heat, drizzle with olive oil and sprinkle the eggs with a little salt and pepper. Scatter the feta and parsley overall. [1: babydoppler], [2: aptaclub]
7. Balsamic chicken and Asparagus
- 2 lb. chicken breast tenders
- ¼ c. balsamic vinegar
- 1 tbsp. honey
- ¼ c. extra-virgin olive oil
- 2 cloves of garlic
- 1 tbsp. Dijon mustard
- 1 lb. asparagus, woody ends trimmed
- 1 pt. cherry tomatoes
- Kosher salt
- Pinch of crushed red pepper flakes
- Freshly ground black pepper
- First, you should start with a vinaigrette. You should take a small bowl and whisk together the following ingredients: balsamic, honey, garlic, 2 tablespoons oil, and red pepper flakes. Set aside the mixture after fully combining.
- Continue with chicken breast tenders. Heat remaining oil in a large skillet over medium heat, and then ass chicken breast seasoned with salt and pepper. Sear each side of the chicken for about 3 minutes until it becomes golden. In the end, move the breast from the pan and put them aside.
- Use a pan to cook asparagus and tomatoes, seasoned with salt and pepper. It takes about five minutes to cook them. Remember that asparagus should become bright green, and tomatoes should be slightly wilted as well.
- Finally, add chicken breast and vinaigrette to the cooked asparagus and tomatoes and let them cook slightly for about 5 minutes or even more, until the chicken is cooked thoroughly and the vinaigrette is thickened. Now, your dinner is ready to eat!
8. Mexican bean salad
- 1 can or 15ounce kidney beans (rinsed and drained)
- 1 can black beans (rinsed and drained)
- 1 can cannellini beans (rinsed and drained)
- 1 red onion (diced)
- 1 red bell pepper (chopped)
- 1 green bell pepper (chopped)
- 1 package or 10ounce frozen corn kernels (thawed)
- 2 tbsp. fresh lime juice
- ½ cup olive oil
- ¼ cup chopped fresh cilantro
- 1 tbsp. lemon juice
- 1 clove garlic (crushed)
- 1 ½ tsp. ground cumin
- 1 tbsp. salt
- 2 tbsp. white sugar
- 1 ½ tsp. ground black pepper
- First, take a large bowl and combine all beans, red onion, and corn.
- Then, use a small bowl to whisk vinegar, lemon juice, garlic, and other ingredients mentioned above.
- At last, you should pour dressing over a mixture of beans, corn, and onion and toss them well. This salad should be served cold after 1 hour chilled in the refrigerator.
9. Best liver and onions
- 2 Onions (sliced)
- 2 lb beef liver
- 2 cup flour
- 4 tbsp butter
- 1 tsp pepper
- 1 tsp salt
- ½ tsp paprika
- First, combine salt, pepper, flour, and paprika, and dredge the liver in the mixture. Put them aside.
- Then, you should add two tablespoons of butter to a skillet and heat it. Add onion to skillet and sauté slices of onion until caramelized. At last, remove them from the skillet. It is better to wrap onions in foil to keep them warm until serving.
- Put the remaining butter in the skillet and add liver. Cook them completely to prevent food poisoning while pregnant.
- Remove the cooked liver from the pan, and put the caramelized onions on it. Enjoy this healthy pregnancy dinner recipe.
10. Slow cooker salmon
- 1-2 lb salmon fillet
- 1 ½ c. low-sodium vegetable broth
- 1 lemon (cut into rounds)
- Juice of ½ lemon
- Kosher salt
- Black pepper
- Freshly chopped dill
- First, you should line the slow cooker with a piece of parchment paper.
- Next, put a layer of lemon slices in the slow cooker, lay salmon on top of it, season salmon with salt and pepper, add lemon juice and broth, and top salmons with remaining sliced lemons.
- Cook salmon for about 2 hours until flaky.
11. Walnut-crusted chicken breast
- Chicken breasts
- Walnut oil (or another oil of choice)
- First, grind the walnuts and put them aside.
- Then, split the breasts in half, and combine the crust ingredients, including a small amount of chopped rosemary, minced garlic, and a pinch of cayenne pepper.
- Next, take a baking dish, grease it, put halves of chicken breasts on it, coat them with walnut or avocado oil, and season with salt and pepper.
- Coat the chicken with walnuts and press firmly and bake them until golden.
12. Slow cooker beef stew
- 900g beef
- 1 onion (chopped)
- 2 bay leaves
- 2 celery sticks (chopped)
- 3 carrots
- ½ pack thyme
- ½ small bunch parsley (read more about parsley during pregnancy)
- 2 tbsp Worcestershire sauce
- 2 tbsp tomato purée
- 2 beef stock cubes or stock pots
- Start with frying onion and celery. Add 1 tbsp oil to a pan and fry celery and onion until softened for about 5 minutes. Then, fry bay, carrots, and thyme for 2 minutes.
- Stir in the Worcestershire sauce and tomato purée. Then, you need to add 600ml boiling water and stock pots. At last, stir everything into the slow cooker and season with pepper.
- Now is the time to fry beef in the remaining oil. Use the frying pan to cook beef until well browned.
- Put fried beef in a slow maker and cook for about 4-8 hours.
There are numerous dinner recipes worldwide, but the key point is that you can use the ones containing key nutrients needed during pregnancy. In this article on Hipregnancy, we did our best to gather simple healthy pregnancy dinner recipes for moms-to-be. Consult your doctor and choose the best recipes that fall into the category of healthy dinner for pregnancy.
“Do you know any other dinner recipes for pregnancy?” If yes, share your information with us and other pregnant ladies.