Easy Pregnancy Meal Plan Ideas for Pinoy Moms

Do you often reach for that jar of hazelnut spread or look for manggang hilaw now that you're expecting? Figuring out a healthy pregnancy meal plan while having cravings isn’t always easy. But you can satisfy those urges (in moderation!) while still getting the nutrients you need.

According to Jennifer Navaja, RND, a good meal focuses on quality and not just quantity. It’s about eating right for your health and your baby’s development. To help, this guide maps out a week of healthy, pregnancy-friendly Filipino food ideas, from breakfast to dinner

Daily Nutritional Guide for Filipino Pregnant Women

Wondering what to eat? The FNRI's Pinggang Pinoy for pregnant women can give you ideas for daily servings and food examples.

Wondering how much of each food group you need daily now that you're eating for two? A study on the dietary intake of pregnant women in Muntinlupa found that nutritional knowledge directly affects the quality of meals. That's why helpful tools like FNRI-DOST's Pinggang Pinoy and Daily Nutritional Guide Pyramid for Filipino Pregnant Women are so important.

To help you get the right variety and amount of good food for pregnancy, here’s a look at the suggested daily servings from each food group:

Grains (Go Foods)

This group includes rice, bread, noodles, and root crops. A serving could be one cup of cooked rice (preferably brown), four to five pieces of whole wheat pandesal, one cup of cooked noodles (bihon, miki), or one medium sweet potato (kamote). Aim to get 5-6 servings daily.

Vegetables (Glow Foods)

Aim for plenty of variety! A serving could be one cup of cooked green leafy options (kangkong, malunggay, pechay) or 1/2 cup of other cooked vegetables such as kalabasa, upo, sayote, carrots, or sitaw. Try to include 3-4 servings of veggies a day.

Fruits (Glow Foods)

Meet this with choices like one medium-sized banana (saba or lakatan), one ripe papaya or mango slice, one medium dalandan or orange, or one small pineapple wedge for one serving. Your daily goal is 2 servings.

Protein Sources (Grow Foods)

This covers meat, fish, poultry, eggs, legumes, and tofu. Think of one serving as a matchbox-sized piece of lean meat (pork, beef), one medium chicken leg/breast, one medium fish (tilapia, galunggong), one egg, 3/4 cup cooked monggo beans, or two pieces of firm tofu (tokwa). Incorporate 4-5 servings of protein daily.

Milk and Dairy Products (Grow Foods)

This group is key for calcium—don’t skip it. A serving for this is one glass (240 ml) of milk, a slice of cheese, or a cup of yogurt. Opt for low-fat versions when possible. Focus on getting 1-2 servings of this daily.

Water

Hydration is important! Target eight or more glasses of water throughout the day.

Essential Nutrients and Their Sources

Nutrients like folic acid and iron are essential in your pregnancy meal plan for baby's development and your health.

Certain nutrients are especially important during pregnancy. Get to know the essentials based on FNRI guidelines:

Folic acid

This is necessary before and during early pregnancy. It helps form the neural tube, preventing major congenital disabilities of the baby's brain and spine. Find it in dark green leafy vegetables (malunggay, kangkong, spinach), monggo, citrus fruits (dalandan, oranges), and fortified breads or cereals.

Iron

Iron is needed for making extra blood to supply oxygen to your baby and prevent anemia in mom. Good iron-rich foods for pregnancy include lean meats (beef, pork), chicken (especially dark meat, but liver in moderation), fish, monggo, tofu, and kangkong. Pairing these with vitamin C-rich foods boosts absorption.

Calcium

This mineral is essential for building your baby's bones and teeth, and supports healthy heart, nerve, and muscle function. Sources include milk, cheese, yogurt, small fish eaten with bones (like dilis), malunggay, and pechay.

Protein

Protein is the fundamental building block for your baby's cells, tissues, and organs. A high-protein diet includes lean meats, poultry, fish, eggs, dairy, monggo, other legumes, nuts, and tofu (tokwa) in your meals.

Omega-3 fatty acids (especially DHA)

These help with your baby’s brain and eye development. Look for fatty fish like salmon, sardines (tamban), and mackerel (hasa-hasa)—but avoid king mackerel due to mercury. You can also get some from walnuts, chia seeds, and flaxseeds.

Sample Weekly Pregnancy Meal Plan

The following is a sample 7-day pregnancy meal plan inspired by the FNRI's Pinggang Pinoy principles for pregnant women. It focuses on variety and balance with local Filipino foods. Adjust portion sizes based on FNRI guidelines and your individual needs.

Monday

• Breakfast: Sinangag, two scrambled eggs, a side of sliced tomatoes, and one glass of milk.
• Lunch: Tinolang manok (with green papaya and malunggay leaves), one cup of brown rice, one banana
• Dinner: Baked tilapia, a side of steamed kangkong with garlic, and one cup of brown rice
• Snacks: One ripe mango, a handful of almonds

Tuesday

• Breakfast: Oatmeal cooked with milk, topped with sliced bananas and a sprinkle of chia seeds
• Lunch: Monggo guisado (with pork bits and malunggay), one cup of brown rice
• Dinner: Chicken adobo (cooked with less sodium soy sauce, more vinegar, and added potatoes or carrots), one cup of brown rice, side of ensaladang pipino
• Snacks: Boiled saba, yogurt

Wednesday

• Breakfast: Whole wheat pandesal (two to three pieces) with kesong puti, a sliced hard-boiled egg, and one glass of milk
• Lunch: Beef nilaga (with cabbage, potatoes, and green beans), half a cup of brown rice
• Dinner: Ginisang upo at hipon, one cup of brown rice
• Snacks: Sliced ripe papaya, a small bowl of mixed nuts

Thursday

• Breakfast: Champorado (made with brown rice and less sugar) with a small piece of tuyo—in moderation due to sodium, one glass of milk
• Lunch: Leftover Beef nilaga, add more fresh leafy greens
• Dinner: Grilled pork chop with a side of atchara and steamed okra, one cup of brown rice
• Snacks: Apple slices with a tablespoon of peanut butter, carrot sticks

Friday

• Breakfast: Scrambled tofu with onions and tomatoes, two pieces of whole wheat toast, and one dalandan
• Lunch: Sinigang na bangus sa miso (with lots of vegetables like radish, tomato, kangkong), one cup of brown rice
• Dinner: Chicken and vegetable stir-fry (broccoli, carrots, bell peppers, sayote) with a light soy-ginger sauce, one cup brown rice
• Snacks: Yogurt with local fruits, a hard-boiled egg

Saturday

• Breakfast: Arroz caldo (with chicken, ginger, garlic, and malunggay)
• Lunch: Paksiw na isda, one cup of brown rice, a side of blanched pechay
• Dinner: Lean pork BBQ skewers with a side of corn on the cob and mixed green salad
• Snacks: Fruit smoothie (banana, mango, spinach, milk), a handful of cashews

Sunday

• Breakfast: Pancakes (made with whole wheat flour if possible) with fresh fruit and a drizzle of honey, one glass of milk
• Lunch: A family meal of kare-kare (focus on vegetables and lean meat, moderate sauce), served with brown rice and bagoong (use sparingly)
• Dinner: Leftover kare-kare or a light vegetable soup with chicken
• Snacks: Boiled sweet potato (kamote), orange slices

Important: This sample meal plan can help give you ideas, but it doesn't replace advice from your doctor or Registered Nutritionist-Dietitian (RND). Every pregnancy is unique, so talk to your healthcare professional before making significant changes to your diet during pregnancy. They can help create a personalized menu that's safe and right for both you and your baby.

Healthy Snacking Options

Snacks are a great way to manage hunger and boost nutrient intake between meals. Try these nutritious, low-calorie snacks:

• Fresh fruits: Bananas, mangoes, apples, oranges, papaya, and pineapple
• Boiled saba or kamote 
• Yogurt (plain, unsweetened)—add fruits for flavor
• Hard-boiled eggs
• A handful of nuts (almonds, cashews, walnuts—check for allergies)
• Vegetable sticks (carrots, cucumber, bell peppers) with a light dip
• Whole wheat crackers with cheese or avocado
• A small bowl of malunggay soup or clear vegetable broth

Foods to Limit or Avoid

While focusing on what to eat during pregnancy is exciting, it's also vital to know which foods to limit or avoid to keep you and your baby safe:

• High-mercury fish: Avoid shark, swordfish, king mackerel, and tilefish. Limit tuna (especially albacore).
• Raw or undercooked meats, poultry, and eggs: Cook thoroughly to kill harmful bacteria. This includes avoiding kinilaw or very rare steaks.
• Unpasteurized dairy products and juices: Check labels for pasteurized products to avoid Listeria and other bacteria.
• Deli meats or cold cuts: If you eat them, heat them until steaming hot.
• Excessive caffeine: Limit coffee, tea, and caffeinated sodas. Consult your doctor for safe limits.
• Alcohol: No amount is considered safe during pregnancy.
• Processed and high-sugar foods: Cut down on sugary drinks, candies, pastries, and heavily processed snacks, as they offer little nutritional value.
• Unwashed Produce: Thoroughly wash all fruits and vegetables.

Food safety is a must! Always wash hands, utensils, and cutting boards properly. If you're worried about your diet due to conditions like gestational diabetes, discuss this with your OB-GYN.

Following a pregnancy meal plan is one of the most loving things you can do for yourself and your baby. By understanding your nutritional needs and making mindful choices, you're setting the stage for a healthy pregnancy. Remember to consult your doctor or a registered nutritionist-dietitian for personalized advice tailored to your pregnancy.

Looking for more support? Connect with other parents on the ParentTeam Facebook group and share your pregnancy meal plan ideas!