Planning to Have a Baby? A Healthy PrePregnancy Diet Plan

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Planning to Have a Baby? A Healthy PrePregnancy Diet Plan

If you have finally decided to get pregnant, eating a balanced diet and following a healthy lifestyle will help you conceive and stay strong throughout your pregnancy. Pre-pregnancy diet can boost your fertility and lead to a smooth pregnancy. Because what you eat while trying to conceive can play a vital role in your health during pregnancy and development of your bundle of joy.

If you are trying to conceive, eat a healthy, prepregnancy diet as diet and lifestyle have a great impact on your fertility. Knowing what to eat is important for proper reproductive functioning and meet the nutritional demands of your body.

Your prepregnancy diet should be healthy, balanced and nutritious. Here is a complete preconception nutrition plan that provides you with all the essential vitamins, minerals, and nutrients that prepares your body for a healthy pregnancy.

Foods You Should Add in Your Prepregnancy Diet Plan

Fill your diet with all these healthy foods that are loaded with key nutrients – carbohydrates, protein, healthy fats, fibre, and minerals required by your body to stay healthy.

Start Eating Leafy Green Vegetables

Vegetables like spinach, kale, Swiss chard, broccoli, bok choy are a great source of which is vital for the development of the fetus. Folate also called folic acid, or vitamin B9 is the most important vitamin that every woman takes before and during pregnancy as it is really helpful in preventing many congenital disabilities, including spina bifida, anencephaly and more. Adding green leafy vegetables to your diet is a great idea to provide a sufficient amount of folic acid needed by your body, especially during the first trimester.

There are hundreds of delicious salad recipes that you can try and them in your pre pregnancy diet plan. Here are some healthy salad recipes you can add to your diet.

  • Broccoli Salad
  • Easy Pasta Salad
  • Rainbow Orzo Salad
  • Creamy Vegan Pasta Salad
  • Mediterranean Greek Salad
  • Broccoli Pasta Salad
  • Cherry Tomato Couscous Salad
  • Sesame Soba Noodles
  • Cranberry Spinach Salad
  • Healthy Taco Salad
  • Vegan Cobb Salad with Coconut Bacon
  • Grilled Romaine Vegan Caesar Wedges
  • Mexican Bean Salad
  • Eggplant & Roasted Tomato Farro Salad
  • Cucumber Chicken Salad
  • Bodacious Broccoli Salad
  • Spinach-Cantaloupe Salad with Mint
  • Spinach and Orzo Salad

Eat Calcium-Rich Foods

Calcium is an important mineral that is important for your bones, teeth and heart health and responsible for nerve signaling. If you are planning to have a baby, it is highly advised to fill your diet with calcium-rich foods as it is responsible for a healthy reproductive system. In addition, it helps you conceive fast. Eating calcium-rich foods will provide sufficient supply to the developing fetus. If your body lacks calcium, chances are your body will utilize calcium from your bones for the development of the fetus which might increase the chances of osteoporosis. Therefore, it is advised to eat calcium-rich foods and prepare your body for a healthy, smoother pregnancy.

Thinking about what foods to eat to get enough calcium? Here is a list of calcium-rich foods that you should add to your pre pregnancy diet plan.

  • Milk
  • Yogurt
  • Cheese
  • Chia seeds
  • Soy milk
  • Almonds
  • Dried figs
  • Sardines and canned salmon
  • Tofu
  • White beans
  • Sunflower seeds
  • Broccoli
  • Edamame
  • Kale
  • Sesame seeds
  • Sweet potatoes
  • Beans and lentils
  • Mustard and collard greens
  • Okra
  • Whey protein
  • Butternut squash
  • Arugula
  • Rhubarb
  • Amaranth

Try these delicious, calcium-packed recipes to get the daily dose of calcium.

  • Wilted Escarole Salad With Figs, Bacon, and Blue Cheese
  • Three Cheese and Sage Ravioli
  • Chicken and Wild Rice Soup
  • Canadian Bacon and Cheese Quesadillas with Arugula Salad
  • Swiss Enchiladas
  • Linguine Frittata with Greens
  • Grilled Shrimp Pizza
  • Greek Yogurt Parfait
  • Broccoli and Cheddar Pockets
  • Grilled Bok Choy
  • Tofu Stir-Fry with Fried Rice
  • Yogurt and Fruit Parfaits

Get Sufficient Amount of Iron

Iron is an important mineral that is important to meet the needs of your fetus during pregnancy. When you are trying to get pregnant, make sure to check your iron level and start taking iron-rich foods. During pregnancy your body needs more iron to make hemoglobin for your baby, and if you don’t get enough of it, chances are you will get iron-deficiency anemia that will create complications during pregnancy such as preterm delivery or delivering a low-birth baby weight.

It is advised to get enough iron from food to increase your hemoglobin levels naturally. It is advised to increase your intake of vitamin C, especially when you eat iron-rich foods, as vitamin C increases the absorption of iron.

Here is a list of foods that are high in iron that you should add to your prepregnancy diet plan.

  • Spinach
  • Kale
  • Chicken liver
  • Beef
  • Beets
  • Brussel sprouts
  • Broccoli
  • Raspberries
  • Strawberries
  • Apricots
  • Prunes
  • Sauerkraut
  • Beans
  • Lentils
  • Oatmeal
  • Tofu

Try these delicious, easy-to-make iron-rich recipes and add them to your prepregnancy nutrition plan.

  • Chinese Crispy Beef & Broccoli Noodles with Kung Pao Chili Oil
  • Spinach-Ricotta Scramble
  • Baby Spinach and Edamame Salad with Parmesan Shavings
  • Breakfast Skillet with Spinach, Mushrooms and Goat Cheese
  • Light Tart of Butternut Squash and Kale
  • Tortellini Soup
  • Grilled Lamb Kofta Kabobs
  • Slow Cooker Healthy Cranberry Pecan Oatmeal Porridge
  • Lentil Walnut Burger Buns with Creamy Cashew Pesto
  • Beef and Cannellini Bean Minestrone
  • Skirt Steak Tacos with Roasted Tomato Salsa
  • Shakshuka
  • Sausage, Beans and Broccoli Rabe Soup
  • Farro Salad with Tomatoes and Herbs
  • Roasted Red Pepper Hummus
  • Crispy Roasted Kale
  • Nordic Oats with Pumpkin Seed Oil

Include Fatty Acids in Your Diet

Omega 3 fatty acids are the essential nutrient that is important for the visual and cognitive development of the baby. You are advised to add omega 3 fatty acids to your prepregnancy diet plan as they help regulate ovulation-inducing hormones and increase blood flow to the reproductive organs. It is highly recommended to increase your omega 3 fatty acids intake to reduce the chances of preterm birth. Thankfully, there are many resources to get omega 3 fatty acids, including seafood, beef, nuts, and seeds.

Here is a list of some yummy omega 3 recipes that can provide you with essential fatty acids.

  • Salmon Salad Nicoise
  • Chicken Burgers with Mango Relish
  • Lemon Tarragon Chicken Salad
  •  Slow-Roasted Salmon with Fennel, Citrus, and Chiles
  • Sweet and Sour Cherry and Buckwheat Crumble
  • Sautéed Kale with Lime Pickle
  • Strozzapreti with Spinach and Preserved Lemon
  • Cumin-Roasted Potatoes with Caviar and Smoked Salmon
  • Baked Sardines in Peperonata
  • Mackerel with Crushed Potatoes and Oregano
  • Butter-Basted Halibut Steaks with Capers
  • Grilled Oysters
  • Smoked Trout with Hearty Greens
  • Oil-Poached Tuna Salad
  • Endive Salad with Toasted Walnuts and Breadcrumbs
  • Charred Romanesco with Anchovies and Mint
  • Ginger-Garlic Tofu
  • Stir-Fried Grains with Shrimp and Eggs
  • Brussels Sprouts with Bacon and Raisins
  • Pan-Seared Sausage with Lady Apples and Watercress

Increase Your Fibre Intake

Fibre-rich diet before pregnancy can increase your fertility levels, and it may decrease the chances of gestational diabetes. So, if you are planning to get pregnant, increase your fibre intake as it has positive effects on fertility.

You can try these fibre-rich foods to your prepregnancy diet plan.

  • White Beans
  • Steamed Sesame Vegetable Medley
  • Sunset Lentil and Sweet Potato Soup

Eat More Protein

If you are trying to conceive, increase your protein intake as it is important for the growth of the fetus. It is also important for the production of amniotic fluid and the development of the uterus. Protein is also required for the formation of strong bones and teeth. So, increase your protein intake before getting pregnant, so that when you conceive, your body has sufficient storage reserves for the growth of your baby.

Add these protein-rich foods to your prepregnancy diet and stay healthy.

  • Eggs
  • Meat
  • Milk
  • Nuts and seeds
  • Pulses
  • Lentils
  • Grains
  • Milk
  • Cheese
  • Yogurt

Try these delicious high-protein recipes:

  • Classic Apple Cinnamon Overnight Oats
  • Egg Wrap
  • Pear and Cheese Breakfast Sandwich
  • Crunchy Pumpkin Spice Parfait
  • Bacon and Egg Frittata
  • Veggie and Hummus Pita
  • Crab Salad Sandwich
  • Fiesta Salad
  • Pesto Veggie Burger
  • Stuffed Acorn Squash with White Beans, Mushrooms and Wild Rice
  • Parmesan Chicken Tenders with Marinara Dipping Sauce
  • Pork and Pineapple Kebobs
  • Quick and Easy Pizza Salad
  • Avocado Chocolate Peanut Butter Smoothie

Things to Avoid When You are Trying to Get Pregnant

  • Don’t drink alcohol
  • Stop smoking
  • Limit caffeine intake
  • Reduce Stress
  • Stop taking Recreational drugs
  • Limit your sugar intake
  • Don’t skip meals

Eat a healthy, balanced prepregnancy diet and make some healthy lifestyle changes to prepare your body for pregnancy.



Saher Naseem is a health writer who writes about nutrition, fitness, weight loss strategies, skincare, health and wellness. Her writing is mainly focused on delicious recipes and sustainable approach to eating well and losing weight. She follows a gluten-free diet and finds herself making meaty, gluten-free recipes to please herself.

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