BreakfastPregnancy
Overnight oats with berries
Creamy fridge oats made the night before, topped with fresh berries for a fibre-rich start to the day.
- 5 min total
- 1 portion
- First trimester
- Vegetarian
- Fibre-rich
Pregnancy Recipes
Nourish Through Pregnancy
Practical, nutritious and pregnancy-safe recipes for every stage, based on trusted UK guidance.
Explore practical, nutritious and pregnancy-safe recipes designed to support a varied, balanced diet throughout pregnancy. Every recipe includes clear allergen information, storage guidance and UK pregnancy food-safety notes.
Not pregnant yet? Nourish While Trying to ConceiveMeal ideas for anyone hoping to conceive, including partners, with UK folic acid and vitamin D guidance.44 recipes available
BreakfastPregnancy
Wholemeal toast with scrambled eggs
Soft scrambled British Lion eggs on wholemeal toast, a simple protein-rich breakfast cooked through until fully set.
- 10 min total
- 1 portion
- First trimester
- Vegetarian
- High-protein
BreakfastPregnancy
Fortified porridge with berries
Warming porridge made with fortified breakfast cereal flakes and milk, topped with washed berries for extra fibre.
- 8 min total
- 1 portion
- First trimester
- Vegetarian
- Iron-containing
BreakfastPregnancy
Spinach and cheese omelette
A fluffy omelette made with fully cooked British Lion eggs, wilted spinach and cheese for a calcium and iron boost.
- 13 min total
- 1 portion
- Second trimester
- Vegetarian
- High-protein
BreakfastPregnancy
Banana and oat pancakes
Freezer-friendly, naturally sweet pancakes made from banana, oats and egg, cooked through until golden.
- 20 min total
- 2 portions
- First trimester
- Vegetarian
- Fibre-rich
BreakfastPregnancy
Greek yoghurt breakfast bowl
A calcium-rich bowl of Greek yoghurt layered with washed fruit and seeds, ready in minutes.
- 5 min total
- 1 portion
- First trimester
- Vegetarian
- Calcium-containing
BreakfastPregnancy
Baked beans on wholemeal toast
A budget-friendly, fibre-rich classic of hot baked beans on wholemeal toast, made in minutes.
- 7 min total
- 1 portion
- First trimester
- Vegan
- Fibre-rich
BreakfastPregnancy
Breakfast burrito wrap
A filling wrap of scrambled British Lion eggs, black beans and peppers, cooked through and rolled in a wholemeal tortilla.
- 16 min total
- 1 portion
- Second trimester
- Vegetarian
- High-protein
LunchPregnancy
Chickpea and spinach salad jar
A layered salad jar with chickpeas, spinach, feta (pasteurised) and a lemon dressing — easy to make ahead and take to work.
- 15 min total
- 2 portions
- First trimester
- Vegetarian
- Gluten-free
LunchPregnancy
Jacket potato with tuna and sweetcorn
A classic baked jacket potato topped with tuna mayonnaise and sweetcorn — a comforting, budget-friendly lunch.
- 70 min total
- 2 portions
- First trimester
- Gluten-free
- High-protein
LunchPregnancy
Halloumi and roasted vegetable wrap
Griddled halloumi with roasted peppers, courgette and red onion wrapped in a soft tortilla with a yoghurt dressing.
- 35 min total
- 2 portions
- Second trimester
- Vegetarian
- Fibre-rich
LunchPregnancy
Lentil and feta grain bowl
A warming bowl of puy lentils, bulgur wheat, roasted vegetables and pasteurised feta with a herby dressing.
- 40 min total
- 2 portions
- First trimester
- Vegetarian
- Fibre-rich
LunchPregnancy
Egg mayonnaise sandwich
A simple egg mayonnaise sandwich made with fully cooked British Lion eggs on wholemeal bread — a reliable, quick lunch.
- 20 min total
- 2 portions
- First trimester
- Vegetarian
- Quick and easy
LunchPregnancy
Mexican-style bean quesadilla
A quick tortilla quesadilla filled with mixed beans, sweetcorn, cheese and mild spices, pan-fried until crisp.
- 20 min total
- 2 portions
- First trimester
- Vegetarian
- High-protein
LunchPregnancy
Chicken and hummus flatbread
Griddled chicken breast with hummus, salad and a yoghurt drizzle in a warm flatbread — a satisfying, high-protein lunch.
- 25 min total
- 2 portions
- Second trimester
- High-protein
- Iron-containing
Evening mealPregnancy
Chicken & vegetable traybake
A simple oven traybake of chicken thighs with peppers, courgette and new potatoes — an easy, budget-friendly evening meal.
- 60 min total
- 4 portions
- First trimester
- Budget-friendly
- High-protein
Evening mealPregnancy
Salmon fillets with new potatoes and greens
Baked salmon fillets served with buttered new potatoes and steamed greens — an oily fish option to enjoy within the recommended weekly limit.
- 30 min total
- 2 portions
- First trimester
- High-protein
- Gluten-free
Evening mealPregnancy
Beef & lentil cottage pie
A comforting cottage pie made with lean minced beef and red lentils, topped with creamy mashed potato — freezer-friendly and iron-rich.
- 70 min total
- 4 portions
- Second trimester
- Iron-containing
- High-protein
Evening mealPregnancy
Chickpea & spinach curry with brown rice
A warming vegan curry of chickpeas and spinach in a spiced tomato sauce, served with fibre-rich brown rice.
- 40 min total
- 4 portions
- First trimester
- Vegan
- Vegetarian
Evening mealPregnancy
Tofu stir-fry with noodles
A quick vegan stir-fry of tofu and colourful vegetables tossed with noodles in a soy and ginger sauce.
- 27 min total
- 2 portions
- First trimester
- Vegan
- Vegetarian
Evening mealPregnancy
Wholemeal spaghetti with tomato & lentil ragu
A hearty vegetarian ragu made with green lentils and tomatoes, served with fibre-rich wholemeal spaghetti.
- 45 min total
- 4 portions
- First trimester
- Vegetarian
- Vegan
Evening mealPregnancy
Jerk-spiced chicken with rice and peas
Mildly spiced baked chicken thighs served with Caribbean-style rice and peas made with kidney beans and coconut milk.
- 60 min total
- 4 portions
- Second trimester
- High-protein
- Gluten-free
Evening mealPregnancy
Baked cod with tomatoes and butter beans
White fish fillets baked with tomatoes, garlic and butter beans in one dish — a low-effort, high-protein evening meal.
- 35 min total
- 2 portions
- First trimester
- High-protein
- Fibre-rich
Evening mealPregnancy
Vegetable & paneer curry
A vegetarian curry of paneer cheese and mixed vegetables in a spiced tomato sauce, high in protein and calcium.
- 40 min total
- 4 portions
- First trimester
- Vegetarian
- High-protein
Evening mealPregnancy
Turkey meatballs with wholewheat pasta
Lean turkey meatballs simmered in a tomato sauce, served with fibre-rich wholewheat pasta — a family-friendly, freezer-friendly meal.
- 50 min total
- 4 portions
- First trimester
- High-protein
- Fibre-rich
SnacksPregnancy
Hummus with vegetable sticks
A simple, fibre-rich chickpea hummus served with crunchy carrot, cucumber and pepper sticks.
- 10 min total
- 4 portions
- First trimester
- Vegetarian
- Vegan
SnacksPregnancy
Oat and raisin energy bites
No-bake oat and raisin bites, easy to make ahead and keep for a quick snack.
- 15 min total
- 10 portions
- Second trimester
- Vegetarian
- Vegan
SnacksPregnancy
Cheese and wholemeal crackers
A simple calcium-containing snack of hard cheese with wholemeal crackers and apple.
- 5 min total
- 1 portion
- First trimester
- Vegetarian
- Calcium-containing
SnacksPregnancy
Apple slices with peanut butter
A quick, budget-friendly snack pairing washed apple slices with smooth peanut butter.
- 5 min total
- 1 portion
- First trimester
- Vegetarian
- Vegan
SnacksPregnancy
Roasted spiced chickpeas
Crunchy oven-roasted chickpeas seasoned with cumin and paprika, a fibre-rich savoury snack.
- 35 min total
- 4 portions
- Second trimester
- Vegetarian
- Vegan
SnacksPregnancy
Yoghurt and berry pot
Layers of pasteurised yoghurt, washed berries and oats, a calcium-rich snack in minutes.
- 5 min total
- 1 portion
- First trimester
- Vegetarian
- Calcium-containing
Smoothies & drinksPregnancy
Banana, oat and milk smoothie
A filling smoothie made with pasteurised milk, banana and oats, ready in minutes.
- 5 min total
- 1 portion
- First trimester
- Vegetarian
- Quick and easy
Smoothies & drinksPregnancy
Mango, spinach and orange smoothie
A vitamin-rich smoothie combining mango, washed spinach and freshly squeezed orange.
- 5 min total
- 1 portion
- First trimester
- Vegetarian
- Vegan
DessertsPregnancy
Baked apples with oats and cinnamon
Whole apples baked with an oaty, cinnamon-spiced filling for a warm, gentle dessert.
- 45 min total
- 4 portions
- First trimester
- Vegetarian
- Vegan
DessertsPregnancy
Wholemeal fruit crumble with custard
A comforting apple and pear crumble with a wholemeal oat topping, served with custard made from pasteurised milk.
- 50 min total
- 6 portions
- Second trimester
- Vegetarian
- Fibre-rich
SoupsPregnancy
Lentil and carrot soup
A warming, budget-friendly red lentil and carrot soup, high in fibre and a useful source of iron, that freezes well in individual portions.
- 40 min total
- 6 portions
- Second trimester
- Vegan
- Vegetarian
SoupsPregnancy
Chunky minestrone soup
A hearty vegetable and bean minestrone with pasta, packed with fibre and easy to batch cook and freeze for busy weeks.
- 45 min total
- 6 portions
- First trimester
- Vegetarian
- Budget-friendly
SoupsPregnancy
Spiced butternut squash soup
A smooth, gently spiced squash soup, naturally dairy-free and vegan, that batches and freezes well for a quick, low-effort meal.
- 45 min total
- 5 portions
- First trimester
- Vegan
- Vegetarian
SoupsPregnancy
Chicken and vegetable broth
A light, high-protein chicken broth with plenty of vegetables, useful as a gentle, freezer-friendly meal for tired or unsettled days.
- 55 min total
- 6 portions
- Third trimester
- High-protein
- Gluten-free
Batch cookingPregnancy
Freezer-friendly bolognese base
A rich, high-protein tomato and beef mince base to freeze in portions and turn into a quick pasta bolognese on busy days.
- 60 min total
- 6 portions
- Second trimester
- High-protein
- Iron-containing
Batch cookingPregnancy
Black bean chilli
A budget-friendly, fibre-rich vegan chilli made with black beans and vegetables, ideal for batch cooking and freezing in portions.
- 50 min total
- 6 portions
- Second trimester
- Vegan
- Vegetarian
Batch cookingPregnancy
Chicken and vegetable curry base
A mild, high-protein chicken and vegetable curry designed for batch cooking, with a sauce that freezes well ahead of busy weeks.
- 50 min total
- 6 portions
- Second trimester
- High-protein
- Gluten-free
Batch cookingPregnancy
Mixed bean stew
A simple, budget-friendly and fibre-rich mixed bean and vegetable stew that batches easily and provides plant-based iron.
- 45 min total
- 6 portions
- First trimester
- Vegan
- Vegetarian
Batch cookingPregnancy
Roasted vegetable and tomato pasta sauce
A vegetarian, fibre-rich roasted vegetable and tomato sauce that's easy to batch cook, freeze and pair with pasta on quieter evenings.
- 60 min total
- 6 portions
- First trimester
- Vegetarian
- Vegan
Trusted sources
- Foods to avoid in pregnancy — NHS
- Have a healthy diet in pregnancy — NHS
- Vitamins, supplements and nutrition in pregnancy — NHS
- Chilling, freezing and reheating food safely — Food Standards Agency