During pregnancy, fueling your body with nutritious meals becomes more important than ever. In this blog, I’ll share a typical day of healthy eating at 34 weeks pregnant, focusing on protein-rich and iron-packed foods to support my growing baby and keep my energy levels steady. Whether you’re looking for meal inspiration or tips for combating pregnancy anemia, I hope this glimpse into my daily diet helps you on your journey!
Morning: Protein-Packed Breakfast
Breakfast is my favorite meal of the day, and it’s where I aim to start strong with protein and iron.
- Scrambled eggs with spinach: Eggs are a fantastic source of protein and choline, which supports the baby’s brain development. I sauté fresh spinach in olive oil and mix it into my eggs for an extra dose of iron and folate.
- Sourdough toast with almond butter: Sourdough is easier to digest & more nutritious than white bread and almond butter adds healthy fats and protein. I also added some sliced bananas and shredded coconut on tip.
I’ve been making a matcha latte several times a week! I used Pique Life matcha & oat milk here. You can CLICK HERE for 15% off your order & a free starter kit. I love their Sun Goddess packets!
Lunch: High-Iron Whole Wheat Spaghetti
For lunch, I’ve been loving whole wheat spaghetti with ground beef, zucchini, bell pepper, and onion in a hearty marinara sauce. Not only is this meal incredibly satisfying, but it’s also packed with iron and other essential nutrients. Here’s why this dish has been a staple in my pregnancy diet:
- Whole wheat spaghetti provides fiber and sustained energy, helping to keep me feeling full and my digestion on track.
- Ground beef is an excellent source of heme iron, which is easily absorbed and crucial for combating pregnancy-related anemia.
- Zucchini, bell pepper, and onion add vitamins, antioxidants, and a delicious texture to the dish.
- Marinara sauce, especially when made with tomatoes rich in vitamin C, helps boost iron absorption from the ground beef.
This meal has also been one of my pregnancy cravings!! The mix of savory marinara with the tender ground beef and veggies makes it so comforting and satisfying.
As I navigate the final stretch of pregnancy at 34 weeks, one of my top priorities has been ensuring that I’m eating nutritious, balanced meals that support both my growing baby and my own health. During the third trimester, the baby’s growth accelerates, so it’s crucial to focus on nutrient-rich foods. Additionally, I’ve been working on increasing my iron intake due to pregnancy-related anemia and boosting my protein!
Dinner: Healthier Chicken Katsu with Roasted Veggies
Click HERE for the recipe! Dinner has been all about ease and flavor, and my go-to meal is baked chicken katsu with homemade katsu sauce, served alongside roasted veggies and rice. Here’s why this dish is a winner:
- Baked chicken katsu is a healthier twist on the traditional fried version. By baking the chicken, I cut down on unnecessary fats while keeping the crispy, golden coating that makes katsu so irresistible.
- Homemade katsu sauce allows me to control the ingredients, reducing added sugar and sodium while still delivering that classic tangy-sweet flavor.
- Roasted veggies like cauliflower and broccoli bring more color to this meal and is packed with vitamins and fiber.
- A side of rice rounds out the meal with a comforting carb that pairs perfectly with the chicken and sauce.
This dinner is not only delicious but also incredibly easy to put together. It’s one of those meals that feels like a treat while still being nutrient-dense and balanced.
Eating well during pregnancy has been a journey of learning what works best for my body and baby. By prioritizing protein, iron-rich foods, and a variety of colorful produce, I’m doing my best to stay healthy and energized as I prepare for the big day. If you’re pregnant, always consult with your healthcare provider to create a meal plan that works for you, especially if you have specific nutritional needs like anemia.
