Not sure what to eat during the first trimester? You’re not alone. Many women struggle with nausea, bloating, and appetite loss in those early weeks, making it tough to prioritize nutrition. It often feels like survival mode is the only mode during the first trimester. Even though you want to eat well, it’s completely normal if all you can stomach right now is mac and cheese, a plate of fries, or crackers.
Please know this: eating something is always better than nothing!
Your body is still doing important work, and the foods you were eating before pregnancy are continuing to support your baby’s development. As symptoms ease, there will be more opportunities to focus on nutrient-rich meals. In the meantime, certain foods may be easier to tolerate while still offering key nutrients for baby’s growth, brain development, and reducing the risk of neural tube defects.
To help, I’ve pulled together 15 simple, first-trimester-friendly recipes. These meals are easy to prepare, packed with essential nutrients, and designed to be gentle on your stomach. I hope they make eating during the first trimester a little more nourishing and a lot less overwhelming.
15 Recipes for Pregnant Women In The First Trimester
In this post, I’m going to walk you through why good nutrition during pregnancy is important. We’ll then go over how incorporating these pregnancy recipes into your diet can help you get through the challenging first trimester with more energy, better digestion, and the confidence that your body is well-fueled.
Whether you’re struggling with nausea or just not sure where to start, it’s important to remember you’re not alone. I hope these pregnancy meal ideas will help you stay nourished with simple, satisfying options full of the nutrients your body needs.
How Important Is It To Eat Healthy In The First Trimester?
Let’s be real: when you’re constantly nauseous, bloated, or barely keeping anything down, the idea of eating a “perfect” pregnancy diet can feel totally out of reach. But the good news is, it doesn’t have to be perfect to be helpful. In fact, there’s no such thing as a perfect pregnancy diet anyway.
Even small, realistic choices like adding a few extra bites of protein when you can or opting for fruit when it sounds okay can go a long way in supporting your baby’s development and your own energy. During the first trimester, your body is working overtime with hormone shifts, increased blood volume, and the beginning of major organ development for your baby. Certain nutrients like folate, iron, omega-3s, choline, and complex carbs can help fuel that process while also supporting you through fatigue, nausea, and rollercoaster appetite changes.
That’s why the recipes in this post focus on simple, balanced meals. Many include ingredients that help keep your blood sugar steady and your stomach a little more settled. All without requiring a ton of prep or hard-to-find foods. Think of them as ideas and inspiration for practical ways to nourish your body through a tough trimester.
This might also help: “Nothing sounds good to eat: Pregnancy Friendly Ideas”
What To Eat When Pregnant In The First Trimester
Below are some nourishing and simple pregnancy-friendly recipes designed to provide essential nutrients that are important during early pregnancy. They’re full of flavor and pregnancy-exhaustion friendly, ensuring that eating well feels good and doesn’t become a chore. Plus, some of them have ingredients that can easily be changed if you’re experiencing food aversions.
Breakfast Berries and Chia Seed Parfait
This recipe is a good source of protein, with about 29 grams per serving. It’s packed with omega-3 fatty acids from chia seeds and antioxidant-rich berries that support brain development. The fiber from berries and chia seeds also helps aid digestion. I personally like that this simple meal keeps me full without feeling too heavy, which is a big plus when you’re already feeling queasy.
Scrambled Eggs with Spinach and Feta
If eggs aren’t a pregnancy aversion for you, try this easy scrambled eggs recipe for a quick breakfast or brunch that adds a heavy amount of choline from the eggs. It’s on the lighter side, protein-rich, and generally easy on the stomach, especially if morning sickness is creeping its way in. Eliminate the spinach if anything green isn’t sounding too good right now.
Avocado Toast with Tomatoes and Sesame Seeds
This avocado toast with sesame seeds and tomato is a satisfying pregnancy meal that’s full of healthy fats, fiber, and nutrient-rich foods like folate-packed avocado and vitamin C-rich tomatoes.
Lentil and Brown Rice Soup
A warm, hearty soup is a must-have in early-trimester meals. This recipe is packed with plant-based iron and protein. The brown rice and lentils also offer a great source of fiber and energy. This may be a helpful option if you’re having trouble sustaining your energy levels throughout the day.
Baked Salmon with Quinoa and Steamed Veggies
A dish with salmon, quinoa, and steamed veggies is a valuable addition to your meal plan. Omega-3s are an important nutrient for baby’s brain development. The quinoa also boosts fiber and pairs beautifully with steamed veggies. We understand fish is the last thing you want to eat when nauseous, but if it continues past the first 12 weeks, you may want to consider whether an omega-3 supplement is right for you. We walk you through several recommendations in The Prentatal Nutrition Library App.
Roasted Sweet Potato, Chicken, Kale, and Rice Bowl
This sweet potato, chicken, kale, and rice bowl is packed with protein to baby’s growth and development. Believe it or not, many women say protein throughout the day helped curb their morning sickness more than anything else. Sweet potatoes are a good source of fiber and Vitamin A, making them a great addition during pregnancy. If red meat sounds more appetizing than chicken, swap it in. It is both beneficial and safe to eat meat during pregnancy as long as it’s safely prepared and fully cooked.
Smoothie with Spinach, Banana, Greek Yogurt, and Flaxseed
Pull out your blender and blend up a green pregnancy smoothie for a refreshing option packed with nutrients. When morning sickness creeps in, an easy-to-sip smoothie can really help ensure you’re still getting all the nutrients you need. I recommend adding a scoop of pregnancy-safe protein powder or collagen peptides (code: RYANN) powder to boost the protein content.
Mayo-Less Tuna Salad
Please note, yes, commercial mayo is safe for pregnancy if you want to make a tuna salad with mayo! A good tuna salad makes the world go around. Many women love adding chickpeas, crunchy celery, and dressing, which can change depending on your cravings. It’s a great option when you’re craving a tuna salad sandwich or wrap.
Oatmeal with Ground Flax, Berries, and Almond Butter
Warm up with this delicious oatmeal, full of fiber-rich oats, omega-3 fatty acids from flaxseeds, and vitamin E from almond butter. It’s easy to prepare and will be easy on your stomach. Oatmeal is often considered a boring meal, but this one is anything but that. Plus, you can pair it with scrambled eggs to add protein!
Zucchini and Black Bean Quesadillas
Try these quesadillas for plant-based protein and plenty of fiber. The melted cheese still makes them feel indulgent, but they’re also packed with nutrients that help support a healthy pregnancy, like magnesium and potassium from the black beans.
Egg Muffins with Veggies
These veggie egg muffins are perfect for batch-prepping when you need a snack on the go. Each bite is rich in protein, choline, and leafy greens. They’re super versatile; you can toss any veggies in the fridge. I like adding bell peppers, spinach, and mushrooms, but feel free to make them your own!
Brown Rice Stir Fry with Tofu and Edamame
This tofu and edamame stir fry includes brown rice, protein-rich tofu, and fiber-filled veggies. It’s a simple, balanced dish that’s perfect for plant-based eaters or those looking for something without meat.
Baked Sweet Potato with Greek Yogurt and Chives
Top a baked sweet potato with creamy Greek yogurt and chives for a warm, comforting dish that’s high in vitamin A, calcium, and protein.
Banana and Peanut Butter Wraps
These banana and peanut butter wraps are a simple snack that hits the spot. Packed with vitamin B6 and energy, they’re an easy snack to grab when you’re heading out the door for a busy day. If you like peanut butter recipes, try out these Peanut Butter Power Balls too!
Chickpea Curry with Spinach and Coconut Milk
This warm curry offers some plant-based protein and non-heme iron. Non-heme iron is not as well absorbed as heme iron (animal sources), but when paired with the vitamin C in tomatoes found in this dish, it does help enhance the bioavailability. You can adjust the spice level to your taste, but if pregnancy heartburn has kicked in, it may be best to steer clear of anything too spicy.
Learn strategies to curb morning sickness and fuel your body inside The Prenatal Nutrition Library App!
I get it if you’ve been stuck between having no appetite and not knowing what to eat in your first trimester! Hopefully, these simple, nourishing recipes will help spark ideas and take some guesswork out of eating in the first trimester so you can feel more nourished and supported, one meal at a time.
The Prenatal Nutrition Library is a valuable next step if you’re looking for more meal ideas and helpful strategies to manage morning sickness. It’s packed with evidence-based information to help you make informed choices throughout each trimester of pregnancy.
You can even download our FREE one-week meal plan.
Remember, it’s 1000% okay to eat what you can keep down. If nothing on this list sounds good, that’s okay. For most, this will pass. You’ve got this. Here’s to feeling nourished and empowered throughout your pregnancy journey!
