Seven Quick and Nutritious Meals for Pregnant Women

 Seven Quick and Nutritious Meals for Pregnant Women

It’s time bless, happiness and a few trials which include but not limited to especially the Dietary Practices during pregnancy. Most working pregnant women will spend their lunch breaks while at work which may result to having no time for better meals and will just pick whatever they come across with a tendency of buying foods that do not replenish their lost nutrients. But for those moms who have a little time to prepare, as well as those who are creative with what’s available, it is very easy to prepare appetizing meals that are not only healthy for the baby, but for the mom as well.

Being a working woman during my pregnancy, I was well aware of the need for having meals that are easy yet nutritious. Below are seven lunch ideas that sustained me and are also a great source of protein, fibre, vitamins and the good fats during my pregnancy.

1. Quinoa and Black Bean Salad

Personal Experience: I used lots of quinoa salads during the pregnancy especially when I am pressed on time yet very hungry. This salad was my go-to!

Why It’s Good for Pregnant Women: Quinoa is low in fat and calories, is a complete protein, and rich in fiber – essential lifestyle change for digestion problems – common in pregnant women. Black beans contain additional protein and iron, which is so important to eliminate anemia. Add cooked quinoa to black beans and tomatoes, corn, avocado. Those who want to get some extra vitamins can toss it with a lime-cilantro vinaigrette.

Extra Tip: Optional, add roasted sweet potatoes for more flavors or put some feta cheese on top. They are not big changes but these make the dish all the more tasty.

2. Grilled chicken with vegetables packed in a wrap

Personal Experience: I found this a perfect recipe for the wrap as I a so often used to make it the night before work then take it to work as my lunch. It was easy, fast, and I never felt it as burdensome.

Why It’s Good for Pregnant Women: Grilled chicken is healthy because of its proteins and iron and so the bell peppers and greens give fiber and vitamins. You may also slap some hummus for added taste and healthy values. This, in turn, makes the whole-grain wrap to guarantee you of complex carbohydrates which releases energy slowly— no more mid morning lethargic feelings.

Extra Tip: Replace the hummus by avocado spread for more fat that are essential for the growth of the baby’s brain.

3. Lentil soup prepared with spinach and carrots

Personal Experience: Soup might be considered a winter type of dish but, honestly, I always enjoyed spending time on a Sunday cooking a large pot and then putting portions in the freezer for the work week lunches.

Why It’s Good for Pregnant Women: Lentils are rich in protein, fibre and iron and, they help you to have more energy than you should and good digestion as well. Spinach contains folic acid necessary during fetal development. Lentil cooked with carrots onions and garlic then covered by vegetable broth. Meals like this hearty soup can be prepared in a few minutes perfect for busy afternoons.

Extra Tip: For added creaminess and protein, mix in a spoonful of Greek yoghurt, for a cheezy vegan nourishment boost you can garnish with nutritional yeast.

4. Turkey and Avocado Sandwich

Personal Experience: It was appropriate as a sandwich when I wanted something which is light from the tummy but very filling.

Why It’s Good for Pregnant Women: Lean protein and iron is gained from turkey while avocado contains healthy fats and potassium. Sandwiches should be on whole-grain bread and accompanied with salad and tomatoes to make a quick lunch. This is a good and straightforward dish which will provide the expectant woman with the recommended meals to take during pregnancy.

Extra Tip: To make the food a little sweeter, place a slice of apple or pear on top of the sandwich. It enhances the flavor of turkey and avocado in a truly wonderful way and it is very simple to make.

5. Stuffed Bell Peppers

Personal Experience: One of those meals that might seem formal but it is really easy to prepare, in fact, you’ll love the process. Sometimes I will cook about 3 bell peppers on the weekend and sear them, then utilize in my meals during the week.

Why It’s Good for Pregnant Women: Belly peppers are good in vitamin A and C that help to boost the immune system. Fill them with the combination of brown rice, lean ground turkey or beef, beans or tomatoes. Bake until the peppers are tender and filling all the way through and they’re spilling hot from the pepper. This meal is colorful, and satisfying and contains all the nutrients that one would require mid morning to regain energy in the afternoon.

Extra Tip: You can add a little more tahini on top or a sprinkle of parmesan cheese for the added taste and the nutrient, calcium.

6. Salmon and Quinoa Bowl

Personal Experience: During my pregnancy, I could probably consume salmon thrice a day. Really, it ve seemed like a precious gift and I enjoyed choosing different plates.

Why It’s Good for Pregnant Women: Salmon contains omega-3 fatty acid which is critical in the development of fetal brain. Eat with quinoa and moderation of steamed vegetables which include broccoli and carrots for a healthier meal. The omega-3s from the salmon also improve skin’s flexibility – And I especially benefitted from this during pregnancy when my tummy was growing big!

Extra Tip: The dressing can be made better by adding lemon juice and adding some olive oil or tahini on your salad. You can also put it on top toasted almonds to give it the crunch feel and also sources of healthy fat.

7. Greek Salad with Chickpeas

Personal Experience: I ate lots of fresh and light foods in my third trimester, and this salad was among my most liked meals.

Why It’s Good for Pregnant Women: A Greek salad made of cucumbers, tomatoes, olives, red onions, and feta cheese is useful and rather tasty. And if combined with the chickpeas, the nutritional value increases, making it more compact and a perfect source of protein and fiber. This salad is a source of vitamins, minerals and also contains healthy fat content from the olive used in dressing both for the mother and the baby.

Extra Tip: But for the more complete meal continuation prefer whole-grain pita for side dish or occasionally add cooked quinoa. This makes the salad heavy enough for lunch but not heavy and satisfying all the same.

Key Nutrients for Pregnancy:

Folic Acid: Essential in helping to avoid congenital anomalies. It is available in raw spinach, oranges and breakfast cereals containing added B12.

Iron: Improve the volume of blood in the body and will not allow anemia. Available in lean meats, spinachs, and beans available.

Calcium: A key nutrient for the growth of bone mineralization in both the mother and her baby. Present in dairy products and fortified plant based milk.

Protein: Essential for tissue growth. Present in lean meats, dairy products, legumes and nut readily.

Omega-3 Fatty Acids: Closely related to the baby’s brain development. Found in fatty fish, chia seeds and flax seeds.

Conclusion:

For pregnant women, lunch is one of the most important meals that should be served with lean proteins, whole grain foods, healthy fats and vegetables. Here are the lunches which are tasty and filling at the same time being rich in the nutrients that is required for bothmom and baby. Cooking a number of meals at a time or learning how to quickly prepare healthy meals can aid pregnant women working to maintain energy and diet throughout the day. With these appealing and innocent flavors you are allowed to taste different kinds of plenty delicious and at the same time provide a range of healthful nutrients your pregnant condition needs.