Antega Australia · Recipes
Pregnancy-safe meals for every stage, written for Australia.
Ingredients are shown in metric measures by default, and you can switch between metric and US cups and ounces on any recipe page. Each recipe includes allergen information, food-safety notes, storage guidance and approximate nutrition per portion.
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Evening meal
Chicken thighs slow-cooked with chickpeas, apricots and warm spices, ready when you get home from an appointment.
Evening meal
Slow-cooked lamb with potato, carrot and swede — a traditional winter dinner that supplies well-absorbed iron.
BreakfastTrying to conceive
Rolled oats soaked overnight with milk, yoghurt and ground wattleseed, which gives a gentle roasted, coffee-and-hazelnut flavour without any coffee.
10 min total
BreakfastTrying to conceive
Smashed avocado on wholegrain sourdough, finished with the citrus pearls of a finger lime and a well-cooked egg for protein.
14 min total
BreakfastTrying to conceive
Greek-style yoghurt scented with ground lemon myrtle, layered with berries, toasted oats and seeds — five minutes, no cooking.
5 min total
BreakfastTrying to conceive
Creamy stovetop porridge with banana stirred through and Australian macadamias on top, finished with cinnamon.
13 min total
BreakfastTrying to conceive
A fast, protein-rich breakfast or light meal using two eggs a person, cooked right through, with wilted baby spinach and mushrooms.
13 min total
BreakfastTrying to conceive
Flaked pan-cooked salmon with avocado, brown rice and greens — a savoury breakfast or brunch that also travels well as lunch.
22 min total
BreakfastTrying to conceive
Chia seeds set overnight in milk with berries stirred through — a make-ahead breakfast for busy mornings or appointment days.
10 min total
BreakfastTrying to conceive
A five-minute breakfast bowl built from pantry oats, pasteurised yoghurt and whatever berries are in the freezer.
8 min total
LunchTrying to conceive
A pantry salad of chickpeas, tomato, cucumber, capsicum and parsley with lemon and olive oil — packable, cheap and ready in ten minutes.
12 min total
LunchTrying to conceive
Canned tuna, avocado, corn and salad rolled into a wholegrain wrap — a five-minute desk lunch that costs very little.
8 min total
LunchTrying to conceive
Roasted Kent pumpkin with brown lentils, rocket and toasted pepitas, dressed with lemon and tahini.
45 min total
LunchTrying to conceive
A build-ahead bowl of quinoa, thoroughly cooked chicken, broccolini and roast capsicum with a lemon and olive oil dressing.
35 min total
LunchTrying to conceive
Oven-baked chickpea falafel with hummus, tabbouleh-style salad and wholemeal pita — a Middle Eastern plate that is common on Australian menus.
45 min total
LunchTrying to conceive
Roasted sweet potato with black beans, brown rice, corn and lime — a filling vegan bowl from everyday supermarket ingredients.
45 min total
LunchTrying to conceive
A big Australian-style salad of grilled chicken, avocado, cos lettuce, tomato and cucumber with a lemon dressing.
26 min total
LunchTrying to conceive
Fresh rice paper rolls filled with thoroughly cooked prawns, vermicelli, herbs and vegetables, with a peanut-free dipping sauce.
31 min total
LunchTrying to conceive
Cold soba-style noodle salad with baked tofu, wombok, carrot and edamame in a ginger sesame dressing.
45 min total
LunchTrying to conceive
A parsley-forward tabbouleh bulked out with brown lentils, made the Lebanese-Australian way with plenty of lemon.
20 min total
Evening mealTrying to conceive
Pan-cooked barramundi served with greens seasoned with ground lemon myrtle and a squeeze of lemon.
28 min total
Evening mealTrying to conceive
A hearty winter stew of lean chuck steak, pearl barley and root vegetables that freezes well for busy or treatment weeks.
170 min total
Evening mealTrying to conceive
A mild tomato-based chickpea curry with plenty of spinach, finished with yoghurt and served with brown rice.
45 min total
Evening mealTrying to conceive
Whole-fillet snapper baked with dried saltbush, lemon and olive oil, served with roasted vegetables.
45 min total
Evening mealTrying to conceive
A gentler version of the laksa found across Australian food courts, using light coconut milk, baked tofu and plenty of vegetables.
40 min total
Evening mealTrying to conceive
One tray of chicken thighs, pumpkin, carrot and red onion with rosemary — very little washing up and good cold the next day.
60 min total
Evening mealTrying to conceive
A vegetarian shepherd's pie with brown lentils and mushrooms under a potato and sweet potato mash — a good freezer standby.
75 min total
SnacksTrying to conceive
A lightly sweetened oat slice in the Anzac biscuit tradition, with seeds and macadamias added and less sugar than the classic.
35 min total
SnacksTrying to conceive
No-bake bites of dates, oats and Australian macadamias — easy to keep in the fridge for appointment days and long shifts.
15 min total
SoupsTrying to conceive
A smooth, filling soup of Kent pumpkin and red lentils with cumin — inexpensive, freezer-friendly and easy on a tired evening.
45 min total
SoupsTrying to conceive
A big pot of vegetable and bean soup with wholemeal pasta — batch cook it on a Sunday and eat it through the week.
55 min total
Smoothies & drinksTrying to conceive
A quick summer smoothie of Australian mango, pasteurised yoghurt and milk, with linseed for extra fibre.
5 min total
Smoothies & drinksTrying to conceive
A green smoothie with washed baby spinach, kiwifruit and banana, blended with fortified milk for calcium.
6 min total
BreakfastPregnancy
Eggs scrambled until fully set, with wilted spinach and tomato on wholegrain toast — protein, choline and iron in ten minutes.
13 min total
BreakfastPregnancy
A hot toasted jaffle with reduced-salt baked beans and pasteurised cheese — cheap, fast and easy to keep down on queasy mornings.
13 min total
BreakfastPregnancy
Porridge stewed with apple and dried quandong, an Australian native fruit with a tart, apricot-like flavour.
20 min total
BreakfastPregnancy
Fresh pasteurised ricotta with banana and cinnamon on wholegrain toast — a mild breakfast for mornings when strong flavours are hard.
8 min total
BreakfastPregnancy
Baked egg muffins with zucchini, capsicum and cheese — make a tray on the weekend for breakfasts through the week.
40 min total
BreakfastPregnancy
Fluffy wholemeal pancakes cooked right through, served with berries and yoghurt rather than syrup.
25 min total
BreakfastPregnancy
Oats soaked overnight with grated pear, yoghurt and milk — soft, cool and easy to eat first thing.
12 min total
BreakfastPregnancy
A mild, warm oat bowl with a little fresh ginger — some people find ginger settles early-pregnancy nausea, though it does not work for everyone.
15 min total
LunchPregnancy
Freshly cooked salmon flaked through brown rice with cucumber, peas and lemon. Salmon is a lower-mercury fish under FSANZ advice.
27 min total
LunchPregnancy
A sandwich made with chicken you have cooked and cooled yourself, rather than deli or pre-packed chicken, which is not recommended in pregnancy.
24 min total
LunchPregnancy
A large baked frittata with roast pumpkin and pasteurised feta, set firm right through and good hot or cold.
55 min total
LunchPregnancy
A store-cupboard salad of mixed beans, corn, capsicum and parsley with a lemon dressing — high in fibre and folate.
12 min total
LunchPregnancy
A hot toastie with grated zucchini, carrot and pasteurised cheese — heated right through, which is what makes cheese and leftovers safe.
14 min total
LunchPregnancy
Hard-boiled eggs with avocado, wholegrain croutons and washed leaves — quick protein when you have not planned lunch.
20 min total
LunchPregnancy
Thoroughly cooked lamb strips with wholemeal couscous, roast vegetables and mint — an iron-rich lunch that reheats well.
40 min total
LunchPregnancy
A poke-style bowl made pregnancy-safe by using baked tofu instead of raw fish, with edamame, carrot, avocado and sesame.
40 min total
Evening mealPregnancy
Salmon baked on a tray with sweet potato, broccoli and lemon — one of the simplest ways to get long-chain omega-3 in pregnancy.
50 min total
Evening mealPregnancy
Lean beef mince simmered with carrot, zucchini, mushroom and tomato — iron-rich, family-sized and freezer-friendly.
65 min total
Evening mealPregnancy
A comforting risotto with chicken, peas and pumpkin, finished with pasteurised parmesan and served steaming hot.
50 min total
Evening mealPregnancy
A soft, mild dhal of red lentils, tomato and spinach — gentle to eat, high in iron and folate, and very cheap per serve.
40 min total
Evening mealPregnancy
Barramundi steamed in baking paper with zucchini, tomato and lemon — no smell in the kitchen, which helps if you are queasy.
35 min total
Evening mealPregnancy
A fast weeknight stir-fry with baked tofu, broccoli, capsicum and cashews in a ginger and soy sauce.
30 min total
Evening mealPregnancy
A baked wholemeal pasta dish with roast pumpkin, spinach and a light cheese sauce — good for a crowd and it freezes well.
70 min total
Evening mealPregnancy
A creamy pie of lower-mercury white fish and salmon under a potato mash, using pasteurised milk and cooked right through.
70 min total
SnacksPregnancy
A safe pregnancy version of a cheese plate: hard pasteurised cheese, wholegrain crackers, fruit and nuts, with no soft or deli-counter cheese.
8 min total
SnacksPregnancy
Quick blender hummus with carrot, cucumber and capsicum sticks — a fibre and iron snack that keeps for a couple of days.
10 min total
SnacksPregnancy
Lightly sweetened wholemeal muffins with apple and oats — freeze them and take one to appointments.
37 min total
SnacksPregnancy
A five-minute dip of pasteurised yoghurt with lemon myrtle, cucumber and mint, served with wholegrain pita.
8 min total
SoupsPregnancy
A mild, warming soup made with cooked chicken, creamed corn and egg ribbons cooked right through.
35 min total
SoupsPregnancy
A simple soup of tinned tomatoes and red lentils that costs very little, freezes well and supplies iron and folate.
40 min total
SoupsPregnancy
A light, clear broth with noodles, bok choy and carrot — easy to face when you are tired or nauseated.
25 min total
Smoothies & drinksPregnancy
A filling smoothie of banana, oats, pasteurised milk and yoghurt — useful when a full meal feels like too much.
5 min total
Smoothies & drinksPregnancy
Berries, washed spinach and orange blended together; the vitamin C helps your body absorb the plant iron in the greens.
6 min total
DessertsPregnancy
A slow-baked milk pudding served with stewed apple and pear — calcium-rich comfort food without much added sugar.
100 min total
DessertsPregnancy
Pears poached with cinnamon and orange, served with pasteurised yoghurt — a light dessert that also helps with constipation.
30 min total
SnacksPregnancy
Small no-bake oat and dried apricot bites for handbags, hospital bags and long clinic waits.
15 min total
Batch cookingPregnancy
Batch-made burritos with beans, rice and vegetables, wrapped and frozen ready to reheat until steaming hot after the baby arrives.
55 min total
Batch cookingPregnancy
A tray of roast vegetables and a pot of quinoa prepared once and used across three or four different meals during the week.
60 min total
