Meal Plan to Help Manage Morning Sickness
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.
Breakfast
- 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
Lunch
- 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
Dinner
- 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
Snacks
- 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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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.
