Meal Plan to Help Manage Morning Sickness


During pregnancy, nausea is one of the many symptoms you may experience. Up to 80% of pregnant people report feeling nauseous, and unfortunately, many people experience morning sickness all day long, not just in the morning!1,2

Feeling queasy can impact your ability to take in the nutrients needed for both you and your baby, so doing what you can to help relieve nausea is important. Fortunately, both how and what you eat may help alleviate this symptom.

What helps nausea during pregnancy?

The good news is that most people start to feel better around their 16th to 18th week of gestation. Yet this may feel like forever when you are feeling unwell.

Here are some strategies that may help lessen your nausea:

1. Eat small, frequent, bland meals; and choose lower-fat foods for now.2,3

2. Keep crackers or toast at your bedside to eat as soon as you wake up.4

3. Meet your fluid needs, which are 8 to 12 cups per day during pregnancy. Dehydration may even make nausea worse.4

4. Try ginger, which may help reduce queasiness.3,5

5. Increase vitamin B6 in your diet.2

Vitamin B6 is found in foods such as: Chickpeas, tuna*, salmon, chicken, turkey, beef, fortified breakfast cereal, potato (sweet and white), banana, cottage cheese, raisins, walnuts, spinach, and enriched rice.

Contact your healthcare provider if your symptoms do not subside, get worse, or if you are also experiencing vomiting.

Learn more:

Strategies for Managing Morning Sickness

Tips for Staying Hydrated while Pregnant and Breastfeeding

Pro tip:

Try nibbling on a mild yet nutritious food like citrus fruits or whole grain crackers throughout the day, an empty stomach may trigger nausea in some women.3,4

Some women find that keeping windows open to help clear out smells, or sniffing a fresh-cut lemon or fresh mint leaves, can help manage nausea triggered by strong aromas.3,4

Meals plan to help manage morning sickness during pregnancy

The below meal, snack, and recipe ideas may help you manage your nausea by including Vitamin B6, ginger, and citrus, while still including other nutritious choices. Be sure to make other adjustments, such as eating small, frequent meal, if you find them helpful.


  • Option 1: Strawberry Banana Smoothie made with low fat yogurt, milk or milk alternative

  • Option 2: Whole grain toast with sunflower seed butter and a sliced grapefruit

  • Option 3: Oatmeal, sliced peaches and walnuts

  • Option 4: High fiber cereal, low fat milk or milk alternative, berries

  • Option 5: Whole grain toast topped with mashed avocado and a squeeze of lemon


  • Option 1: Baby spinach salad with canned salmon, dried cranberries, walnuts, and ginger dressing

  • Option 2: Whole grain bread, canned chunk-light tuna* made with chopped veggies, seasoning, and light mayo or olive oil; apple

  • Option 3: Whole grain wrap with turkey**, avocado, hummus, and spinach

  • Option 4: Low-fat plain yogurt with sliced almonds, and blueberries

  • Option 5: Whole grain pasta mixed with your favorite veggies like peppers, tomatoes, and mushrooms tossed with olive oil and vinegar


  • Option 1: Oven roasted chicken, sweet potatoes, green beans

  • Option 2: Grilled or baked salmon, spinach salad with sunflower seeds, brown rice

  • Option 3: Roast turkey, roasted winter squash, quinoa

  • Option 4: Spaghetti sauce with ground beef or turkey, whole grain pasta and sautéed spinach

  • Option 5: Bean tacos with corn tortillas, black beans, chopped tomatoes, sliced peppers, salsa


  • Option 1: Fresh steeped ginger tea: peel and cut up a 1-inch cube of fresh ginger. Steep in hot water for about 5-10 minutes. Drink with a squeeze of fresh lemon juice (drink throughout day as desired with snacks/meals or between)

  • Option 2: Avocado-Bean salad:  chopped avocado, pinto beans, chopped bell pepper, chopped carrots, sunflower seeds, red wine vinegar, salt and pepper.

  • Option 3: Cottage cheese with diced pineapple

  • Option 4: Banana and nut butter

  • Option 5: Whole grain crackers

*Pregnant women should eat no more than 6 ounces of high-mercury fish per week

**If using deli turkey, be sure to heat in a pan or microwave until steaming 

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For more on this topic, check out the following article:

Strategies for managing morning sickness

Foods and ingredients to avoid while pregnant

Food safety during

Our meal plans offer recipe and meal suggestions. They are not designed to replace your doctor’s recommendations, nor do they take into account special nutritional needs. The meal plans suggest serving sizes that may or may not be appropriate for you. Please consult your doctor to determine what is best for you and your child.