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1-Day Dairy-Free Healthy-Pregnancy Meal Plan: 2,900 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

This delicious meal plan gives you and your growing baby the nutrients necessary for a healthy pregnancy.

Planning out your meals in advance can make maintaining a healthy diet during pregnancy easier, especially if you have to work around a food allergy or intolerance, like an allergy to dairy. In this healthy-pregnancy meal plan, we made sure to include foods that provide the nutrients you need more of when pregnant (like protein, folate, calcium and iron), while excluding dairy-containing ingredients. Each recipe in this meal plan meets our Healthy Pregnancy nutrition requirements, meaning they deliver healthy nutrients moms-to-be need more of and they don't have any off-limit foods like alcohol, raw eggs, or deli meat. Each recipe also meets our Dairy-Free parameters, and has been check (and re-checked) by a registered dietitian to make sure no dairy products made their way into the plan. This meal plan is set at 2,900 calories, but you may need more or fewer calories depending on your unique nutrition needs. Talk with your doctor and a registered dietitian about altering this meal plan to best suit your needs.


Overnight Oatmeal

Breakfast (646 calories)

• 2 cups Overnight Oatmeal
• 1/4 cup slivered almonds
• 1 cup blueberries
• 1 cup unsweetened plain almond milk, warmed if desired.


A.M. Snack (331 calories)

• 1 large banana
• 2 Tbsp. natural peanut butter


Mediterranean Wrap

Lunch (701 calories)

• 1 serving Mediterranean Wrap
• 1/4 cup hummus with 1 medium bell pepper, sliced
• 1 cup cubed cantaloupe


P.M. Snack (344 calories)

Chickpea & Cherry Tomato Salad

• 1 cup cherry tomatoes
• 2/3 cup canned no salt added garbanzo beans, rinsed and drained
• 1/2 cup fresh basil leaves, torn
• 2 Tbsp. olive oil
• 1 Tbsp. balsamic vinegar

Place the tomatoes, beans and basil in a bowl. Drizzle with olive oil and vinegar and a pinch of pepper.


Smoky Shrimp, Corn & Pea One-Pot Pasta

Dinner (867 calories)

• 2 1/4 cup Smoky Shrimp, Corn & Pea One-Pot Pasta
• 2 cups spinach dressed with 2 Tbsp. olive oil & 1 Tbsp. balsamic vinegar
• 1 kiwi, sliced
• 1 cup cubed mango

Combine the kiwi and mango and toss with fresh lime juice. Enjoy after dinner.

Daily Total: 2,889 calories, 123 grams protein, 70 grams fiber, 696 mcg folate, 25 mg iron, 1,246 mg calcium, 2,370 mg sodium

Please Note: This meal plan is controlled for calories, sodium, protein, folate, iron, and calcium. If you are concerned about any nutrient in particular, talk with your doctor and a registered dietitan to alter this meal plan to better suit your needs.

How to Make Overnight Oatmeal 4 Ways

Don't Miss!
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Healthy Pregnancy Recipes
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