Third Trimester

Weekly Diet Plan for the Third Trimester of Pregnancy

The third trimester of pregnancy is a critical time for both mother and baby, requiring a well-balanced diet to support growth, energy, and overall health. Creating a weekly meal plan helps ensure you’re getting the nutrients you need while also making daily life more manageable. Here is a practical and nutritious meal plan tailored for the third trimester.


Nutritional Goals for the Third Trimester

  1. Calories: Increase intake by approximately 300-450 calories per day, depending on activity level and medical advice.
  2. Protein: Aim for 75-100 grams daily to support baby’s growth and development.
  3. Calcium: Ensure 1,000 milligrams daily for strong bones and teeth.
  4. Iron: Increase to about 27 milligrams daily to prevent anemia.
  5. Fiber: Include 25-30 grams to combat constipation.
  6. Hydration: Drink at least 8-10 glasses of water daily.

Weekly Meal Plan

Day 1

  • Breakfast: Greek yogurt parfait with granola, mixed berries, and a drizzle of honey.
  • Snack: A handful of almonds and an apple.
  • Lunch: Grilled chicken salad with spinach, cherry tomatoes, avocado, and a vinaigrette dressing.
  • Snack: Carrot sticks with hummus.
  • Dinner: Baked salmon, quinoa, and steamed broccoli.
  • Evening Snack: A small bowl of oatmeal with a splash of milk and cinnamon.

Day 2

  • Breakfast: Scrambled eggs with whole-grain toast and a side of orange slices.
  • Snack: A banana with peanut butter.
  • Lunch: Turkey and cheese wrap with lettuce, tomato, and mustard; side of cucumber slices.
  • Snack: A small handful of trail mix.
  • Dinner: Stir-fried tofu with brown rice and mixed vegetables (carrots, bell peppers, snap peas).
  • Evening Snack: A cup of chamomile tea and a piece of dark chocolate.

Day 3

  • Breakfast: Smoothie made with spinach, banana, almond milk, and chia seeds.
  • Snack: Hard-boiled egg and a pear.
  • Lunch: Lentil soup with a slice of whole-grain bread.
  • Snack: A small bowl of mixed berries.
  • Dinner: Grilled chicken, mashed sweet potatoes, and roasted asparagus.
  • Evening Snack: A slice of whole-grain toast with almond butter.

Day 4

  • Breakfast: Whole-grain cereal with milk and sliced strawberries.
  • Snack: Greek yogurt with a sprinkle of chia seeds.
  • Lunch: Grilled vegetable sandwich with pesto on whole-grain bread.
  • Snack: Celery sticks with cream cheese.
  • Dinner: Shrimp stir-fry with soba noodles and mixed greens.
  • Evening Snack: A warm glass of milk with a sprinkle of nutmeg.

Day 5

  • Breakfast: Avocado toast with a poached egg and a sprinkle of chili flakes.
  • Snack: A handful of walnuts and dried apricots.
  • Lunch: Spinach and ricotta stuffed whole-grain pasta with a light tomato sauce.
  • Snack: A smoothie made with mango, yogurt, and a splash of orange juice.
  • Dinner: Grilled steak, roasted Brussels sprouts, and a baked potato.
  • Evening Snack: A small bowl of cottage cheese with pineapple chunks.

Day 6

  • Breakfast: Pancakes made with whole-grain flour, topped with fresh blueberries and maple syrup.
  • Snack: A boiled egg and a handful of grapes.
  • Lunch: Quinoa salad with chickpeas, cucumbers, cherry tomatoes, and feta cheese.
  • Snack: A small cup of edamame.
  • Dinner: Roasted chicken thighs, wild rice, and green beans.
  • Evening Snack: A few whole-grain crackers with cheese.

Day 7

  • Breakfast: Omelet with spinach, mushrooms, and feta cheese; a slice of whole-grain toast.
  • Snack: An orange and a handful of pistachios.
  • Lunch: Baked salmon Caesar salad with whole-grain croutons.
  • Snack: A peach with a dollop of Greek yogurt.
  • Dinner: Vegetable lasagna with a side of mixed greens.
  • Evening Snack: A slice of banana bread and a glass of milk.

Tips for Success

  1. Meal Prep: Plan and prep ingredients on weekends to save time during the week.
  2. Listen to Your Body: Eat when you’re hungry and don’t force yourself to stick rigidly to the plan if your cravings or needs change.
  3. Balance: Include a mix of macronutrients (carbs, protein, fats) at every meal.
  4. Consult Your Doctor: Always check with your healthcare provider for dietary recommendations specific to your pregnancy.

By following this weekly meal plan, you can provide your body and baby with the nourishment needed during the final stretch of pregnancy while enjoying a variety of delicious, satisfying meals.

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