What Is a Good Lunch to Eat When Pregnant

What to Eat for Lunch During Pregnancy

Medically Reviewed by Jennifer Wu, M.D., F.A.C.O.G.

Medical Review Policy

All What to Expect content that addresses health or safety is medically reviewed by a team of vetted health professionals. OurMedical Review Board includes OB/GYNs, pediatricians, infectious disease specialists, doulas, lactation counselors, endocrinologists, fertility specialists and more.

We believe you should always know the source of the information you're reading. Learn more about our editorial and medical review policies.

on March 31, 2021

Make the most of your midday meal by packing in nutrients for you and your growing baby.

Lunch. It's an easy meal to miss. You might be in the office, running from meeting to meeting, and look up and see it's past 2 p.m. Or, you've had a day packed with errands and family obligations and the most you could do was grab a banana as you ran to the car.

But don't give lunch the short shrift: It provides a moment not just to feed you and your baby critical nutrients, but a moment of calm, relaxation and mindfulness.

When choosing what to pack in your brown bag, pick up at the cafeteria or order in a restaurant, remember the optimum pregnancy diet: a balanced mix of lean protein, whole grains, produce and healthy fats.

As you know, not only will you be eating for your baby's benefit (to help ensure a healthy birth weight, improved brain development and a lower risk of certain birth defects), you'll also be paving the way towards a safer, more comfortable pregnancy.

In fact, women who eat well while they're expecting can minimize a host of pregnancy symptoms, including morning sickness and mood swings, and are more likely to deliver on time and have a speedier postpartum recovery. Now that's definitely easy to stomach!

Lunch foods to eat while pregnant

Because this is the midday meal, when energy might be flagging, it's important to eat a variety of foods, including:

Salads: Filled with vitamins, minerals and fiber, salads make a perfect lunch. Boost the taste and nutritious value of a salad or grain bowl by adding some protein, like tuna, salmon, chicken, shrimp, beans or lentils. Make sure to skip the Caesar though, as that dressing typically contains raw eggs.
Soups: No matter the season, soups make a great midday meal. They can be as hearty as you want, can play well with others — we're looking at you, sandwiches — and can be filled with protein and fiber. Eat em' cold or eat em' hot and make a double batch, so you can freeze some for another time.

Continue Reading Below
Sandwiches: Wraps, paninis, double-deckers — no matter what type of sandwich you crave, make it a healthy one, with lean protein, fiber and whole grains. Fill it to the seams with greens so you optimize your lunch. Just forgo any sprouts, as they can harbor bacteria, and skip traditional lunch meats (more on that below!) for more creative solutions.
Smoothie bowls: The perfect vehicle for all things tastefully healthy, this meal can marry protein, calcium and vitamin-rich foods like yogurt, fruit, nuts and seeds, and whole grains, all in one gorgeous bowl.

Lunch foods to avoid

In addition undercooked eggs, smoked seafood and other breakfast foods to avoid, here are some to skip at lunch while pregnant:

Lunch meats: If not stored properly, salami, bologna and other deli meats as well as hot dogs and pâté, can potentially harbor listeria. Plus, many have additives and preservatives like nitrites, so branch out from the packaged meats for now.
Some fish and sushi: It's fine to have up to 12 ounces of canned light tuna or salmon weekly, but skip shark, swordfish, king mackerel and tilefish, which have high levels of methylmercury. The same goes for any type of sushi involving raw fish, which can be a source of bacteria.
Sugary yogurts: A strawberry yogurt may sound healthy, but a lot of fruit-flavored yogurts contain almost as much sugar as a small candy bar. Look for plain, low-fat varieties and add your own sliced fruit instead.
Soft cheese: No chip and cheese dip for your lunch. Skip the soft varieties like blue cheese, Camembert, queso blanco, queso fresco, brie and feta, which can carry listeria.
Undercooked meat: To feel well, order it well. Forgo raw or undercooked meat and eat only well-cooked meat to lower your risk of stomach upset.

Tips for healthy lunches for pregnancy

When deciding what to eat at midday, focus on eating something that provides a good dose of protein and fiber to keep you feeling full and energized.

Think a small smoothie for calcium, a salad for fiber and vitamins, and a sandwich on whole grain bread for protein and carbs. Throw in some good fat from olive oil, nuts or avocado and you've got yourself a perfect meal.

Here are some other tips to keep in mind:

Take the pressure off: Don't try to squeeze every possible nutrient into your lunch. You still have snacks and dinner to round out the day.
Quality, not quantity: Eating too much in the middle of the day may leave you feeling sluggish and sleepy, something you might feel already without eating. So focus on the produce, whole grains and lean protein for more energy and skip the saturated fats and deep-fried menu items .
Hydrate: Aim to drink at at least 10 8-ounce glasses of water per day, including a couple at lunch. It'll help reduce bloating and keep bladder infections at bay.

Delicious lunch recipes for pregnancy

Check out some of these simple, wholesome and delicious recipes for the perfect lunch.

Soups

Sunset Lentil and Sweet Potato Soup
Carrot-Ginger Soup
Garden Gazpacho
Broccoli and Cheese Soup
Roasted Butternut Squash and Apple Soup
Butternut Squash and Pear Soup
Roasted Vegetable Soup
Tomato Soup With Avocado

Sandwiches

Classic Egg Salad
Classic Egg Salad Sandwich With Cheese
Mediterranean Salmon Salad Sandwich
Turkey Swiss Wrap
Chicken Caesar Salad Sandwich
Lemon-Chicken Salad Sandwich
Wrap 'n' Roll
A Better BLT

Salads and crudites

Taco in a Salad
Tzaziki
Tzaziki With Peppers and Carrots
Arugula Salad with Mango and Cucumber
Baby Spinach and Edamame Salad With Seared Scallops
Quinoa Tabboulleh
Wheat Berry Primavera
Fig and Arugula Salad With Parmesan Shavings
Steak Salad
Shrimp Caesar Salad
Salmon Salad Niçoise
Fresh Tomato Slices on Baby Greens with Grated Parmesan and Basic Balsamic Dressing
Spinach Strawberry Salad
Baby Spinach and Edamame Salad With Parmesan Shavings
Shrimp and Mango Salad With Sesame Ginger Vinaigrette
Nutty Bulgur Salad
It's Mediterranean to Me Salad
Toasted Barley, Roasted Red Pepper and Corn Salad With Feta Cheese
Peppers and Carrots With Homemade Ranch Dressing

From the What to Expect editorial team and Heidi Murkoff, author ofWhat to Expect When You're Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.

What to Expect When You're Expecting, 5th edition, Heidi Murkoff.

What to Expect: Eating Well When You're Expecting, 2nd edition, Heidi Murkoff.

WhatToExpect.com, 19 Best Foods to Eat During Pregnancy, May 2020.

WhatToExpect.com, How Many Calories Do You Need During Pregnancy?, February 2021.

WhatToExpect.com, Breakfast During Pregnancy, February 2020.

WhatToExpect.com, Listeria Exposure During Pregnancy, September 2020.

WhatToExpect.com, Foods to Avoid During Pregnancy, December 2020.

U.S. Department of Agriculture, Dietary Guidelines for Americans 2020–2025, December 2020.

FoodSafety.gov, People at Risk: Pregnant Women, September 2020.

American College of Obstetricians and Gynecologists, Nutrition During Pregnancy, March 2021.

Trending On What to Expect

⚠️ You can't see this cool content because you have ad block enabled.

Please whitelist our site to get all the best deals and offers from our partners.