As you enter the final stretch of pregnancy, fueling your body with the right nutrients is more important than ever. The third trimester is when your baby grows rapidly, and your body prepares for labor and delivery. A thoughtfully curated 7 day third trimester pregnancy meal plan helps ensure you’re getting enough iron, protein, calcium, fiber, and healthy fats to support both you and your growing baby.
This blog offers meal plan ideas, recipes, and easy prep tips to keep things delicious, simple, and stress-free.
🤰 What I Eat in a Day: Third Trimester of Pregnancy?
During the third trimester, your meals should include:
- Iron-rich foods to prevent anemia
- Calcium and vitamin D to support fetal bone growth
- High-fiber foods to ease constipation
- Lean proteins and complex carbs for energy
- Healthy fats like omega-3s for brain development
Also, aim for small, frequent meals to manage heartburn and reduce bloating.
🥣 Best Breakfast for Third Trimester Pregnancy
The best breakfast should be balanced and nutrient-dense. Try:
- Oatmeal with fruits and nuts
- Whole grain toast with avocado and boiled eggs
- Greek yogurt with chia seeds and berries
- Smoothies with spinach, banana, almond butter, and flaxseed
🍽️ 7 Day Third Trimester Pregnancy Meal Plan Ideas, Recipes and Prep
Let’s break it down into Breakfast, Lunch, Dinner, and Snack suggestions for each day. You can prep ingredients like chopped veggies, cooked grains, and dressings in advance for easier cooking.
Day 1
- Breakfast: Oats with banana, chia seeds, and almond butter
- Lunch: Quinoa salad with chickpeas, cucumber, feta, and olive oil
- Dinner: Baked salmon with sweet potatoes and steamed broccoli
- Snack: Greek yogurt with honey and berries
Day 2
- Breakfast: Smoothie with spinach, mango, flaxseed, and oat milk
- Lunch: Lentil soup with whole grain bread
- Dinner: Chicken stir-fry with brown rice and colorful veggies
- Snack: Apple slices with peanut butter
Day 3
- Breakfast: Scrambled eggs with whole wheat toast and avocado
- Lunch: Grilled tofu wrap with hummus and veggies
- Dinner: Stuffed bell peppers with ground turkey and quinoa
- Snack: Roasted chickpeas or trail mix
Day 4
- Breakfast: Greek yogurt parfait with granola and kiwi
- Lunch: Spinach and cheese quesadilla with tomato salsa
- Dinner: Baked cod with mashed potatoes and green beans
- Snack: A banana with almond butter
Day 5
- Breakfast: Pancakes made from oat flour topped with berries
- Lunch: Chicken Caesar salad (use Greek yogurt dressing)
- Dinner: Vegetable curry with rice and lentils
- Snack: Cottage cheese with pineapple
Day 6
- Breakfast: Smoothie bowl with oats, banana, flaxseed, and berries
- Lunch: Whole grain pasta salad with veggies and olives
- Dinner: Grilled paneer or tofu with couscous and spinach
- Snack: Hard-boiled eggs and a handful of walnuts
Day 7
- Breakfast: French toast with a side of strawberries
- Lunch: Turkey and avocado wrap with a side of carrots
- Dinner: Baked chicken breast with roasted root veggies
- Snack: A glass of milk and a date energy ball
🛒 Meal Prep Tips for Busy Mamas
- Batch cook grains like brown rice, quinoa, and oats
- Pre-chop veggies and store in airtight containers
- Make a batch of smoothies and freeze in portions
- Prepare homemade trail mix or snack bars
- Store cut fruits in glass jars for freshness
🤔 People Also Ask
What I eat in a day third trimester of pregnancy?
Most expecting moms eat 5–6 small meals a day in the third trimester. This typically includes protein-rich breakfasts, iron-boosting lunches, high-fiber dinners, and healthy snacks like yogurt, nuts, fruits, and smoothies.
What is the best breakfast for third trimester pregnancy?
The best breakfast is one that includes protein, fiber, and healthy fats. Examples: oatmeal with nuts, eggs and whole grain toast, or a smoothie with spinach and chia seeds.
What is a good meal plan for a pregnant woman?
A good pregnancy meal plan should include:
- Whole grains
- Lean protein
- Leafy greens and colorful veggies
- Healthy fats (nuts, seeds, olive oil)
- Calcium-rich dairy or alternatives
- Iron and vitamin C combo foods (like spinach with orange slices)
What to cook for a pregnant wife?
Cook simple, nutrient-dense meals such as:
- Grilled chicken with rice and steamed veggies
- Lentil soup with whole grain bread
- Omelets with spinach and mushrooms
- Fruit and nut smoothies for snacks
- Pasta with sautéed veggies and cheese
👶 Final Thoughts
Eating well in your third trimester is all about nourishing your body and baby with the right balance of nutrients. This 7 day third trimester pregnancy meal plan helps eliminate guesswork with easy-to-make recipes, shopping prep tips, and a healthy rotation of wholesome ingredients.
Whether you’re cooking for yourself or supporting a pregnant partner, this plan provides structure, comfort, and nutrition—one delicious meal at a time.