7 simple dinner recipes
This advice is for you if your BMI was in or over the recommended range before pregnancy. If you have suffered from disordered eating in the past or if your BMI is in the underweight range the information on this page may be more helpful for you.
It’s important to try to eat well during pregnancy so you and your baby get all the energy and nutrients you need. This means trying to eat a variety of foods from the different food groups each day.
Find out more about how to eat well during pregnancy.
These recipe ideas are great for your evening meal. You can make extra portions to keep in the freezer for when you don’t have much time or just don't feel like cooking. Remember to follow food safety guidelines when preparing defrosted food.
We also have some handy tips if you are trying to eat well on a budget.
Meatballs in tomato sauce
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This recipe makes 4 portions of about 180g.
Ingredients
300g beef mince
1 egg, beaten
1/2 teaspoon black pepper powder
1/2 tablespoon vegetable oil
1 medium onion, finely chopped
1 large (400g) can chopped tomatoes
100ml water
Method
- Put the mince, egg and pepper into a large bowl and, using your hands, mix together thoroughly.
- Roll the mixture between your hands to make about 12 small balls.
- Heat the oil in a frying pan and fry the onions and meatballs until browned.
- Add the tomatoes and water and simmer for 30 minutes.
- Serve with a side of mashed potatoes and a few pieces of broccoli.
African beef stew
This recipe makes 4 portions of about 160g.
Ingredients
350g lean beef stewing steak
1 tablespoon vegetable oil
1/2 medium onion, finely chopped
1/2 teaspoon fresh root ginger, peeled and grated
1 clove garlic, crushed
1 small (200g) can chopped tomatoes
1/2 medium green pepper, finely chopped
1/2 teaspoon ground cayenne pepper
100g spinach leaves, chopped
Method
- Cut the meat into thin strips.
- Heat the oil over a medium heat and fry the onion without browning.
- Add the meat, ginger and garlic and fry until the meat browns.
- Add the tomatoes, green pepper and cayenne pepper and continue cooking for about 40 minutes until the meat is tender.
- Add the spinach and cook for a further 5 minutes.
- Serve with some baked plantain or potato side.
Tuna and tomato pasta
This recipe makes 4 portions of about 300g.
Ingredients
2 tablespoons vegetable oil
1 medium onion, diced
1 clove garlic, finely chopped
1 1/2 large (400g) cans chopped tomatoes with herbs (total of 600g)
1 teaspoon sugar
250g dried pasta shapes such as penne
1 1/2 cans (185g) tuna in spring water, drained (210g undrained weight)
Method
- Heat the oil in a saucepan and cook the onion until softened.
- Add the chopped garlic and cook for a further minute.
- Add the chopped tomatoes and sugar and bring to the boil.
- Reduce the heat and allow to simmer without a lid for about 12 minutes.
- Meanwhile, cook the pasta in boiling water, following the instructions on the packet.
- Flake the drained tuna with a fork and stir into the pasta sauce to warm through.
- Drain the cooked pasta well and return it to the pot, pour the sauce over the pasta and mix gently.
- Serve with a side salad of lettuce, tomatoes and cucumber to help you get your 5-a-day.
Note!
You should limit how much tuna you eat, because it has more mercury in it than other fish. If you eat too much mercury, it can be harmful to your unborn baby. You should eat no more than 2 tuna steaks (about 140g cooked or 170g raw) or 4 medium-size cans of tuna (about 140g when drained) per week.
Homemade fish fingers
This recipe makes 4 portions of about 90g.
Ingredients
350g salmon or cod fillet (either fresh, or frozen and thoroughly defrosted)
2 eggs
3 slices of bread, crumbed
Side salad of lettuce, tomatoes and cucumber.
Method
- Heat the oven to 190°C / 375°F / Gas 5.
- Cut the salmon fillet into 12 even-sized strips.
- Beat the eggs in a shallow dish to make an egg wash.
- Dip the salmon strips in the egg wash and then roll the strips in the breadcrumbs until fully coated.
- Place the coated strips on a baking tray and bake in the oven for 15 minutes.
- Side salad of lettuce, tomatoes and cucumber.
Note: When serving fish, make sure that all bones are removed.
Jerk chicken, rice and peas and callaloo
Jerk chicken
This recipe makes 4 portions of about 100g.
Ingredients
4 chicken breasts, skin removed
For the jerk seasoning:
1 tablespoon ground allspice
1 tablespoon dried thyme
2 teaspoons cayenne pepper
2 teaspoons garlic granules
1 teaspoon ground black pepper
1 teaspoon ground cinnamon
3 tablespoons vegetable oil
Method
- Place the chicken in a shallow bowl.
- Mix together the jerk seasoning ingredients and then pour the mixture over the chicken breasts. Stir them around to cover them with the mixture. Cover and leave to marinade for at least one hour in the fridge.
- Remove the chicken from the fridge and cook on both sides under a hot grill for 2 minutes. Reduce the heat and grill for a further 20 to 25 minutes, turning occasionally.
- Serve with rice and peas and some callaloo.
Rice and peas
This recipe makes 4 portions of about 180g.
Ingredients
1 small can (220g) kidney beans, rinsed and drained
1 teaspoon dried thyme
1 teaspoon white pepper
1/2 small onion, diced
400ml water
200g long grain rice
Method
- Place all the ingredients except for the rice into a saucepan and bring to the boil.
- Add the rice and stir.
- Boil rapidly for 3 to 4 minutes then lower the heat and simmer gently for 10 to 12 minutes, stirring occasionally, until the rice is tender.
Vegetable curry with lentil dahl and rice
This recipe makes 4 portions of about 200g.
Vegetable curry
Ingredients
1 tablespoon vegetable oil
1 medium onion, peeled and sliced
2 teaspoons curry powder
1 clove garlic, finely chopped 150ml water
2 medium carrots, peeled and diced
1/2 small head of cauliflower, florets only
1 large potato, peeled and cubed
1 small (200g) can sweetcorn (about 160g when drained)
1/2 small (150g) carton low-fat natural yoghurt
Method
- Heat the oil in a saucepan and cook the onion until softened and beginning to brown.
- Add the curry powder and garlic and cook for 1 minute.
- Add the water.
- Add the carrots, cauliflower, potato and sweetcorn and bring to the boil.
- Reduce the heat, cover and simmer for 15 minutes.
- Remove from the heat and stir in the yoghurt. Return the pan to a low heat and cook gently for 2 minutes.
Lentil dahl
This recipe makes 4 portions of about 80g.
Ingredients
150g split red lentils
1 tablespoon vegetable oil
1 teaspoon cumin seeds
1/2 small onion, diced
1 clove garlic, finely chopped
1/2 teaspoon ground ginger
1 teaspoon mild chilli powder
1 teaspoon ground turmeric
1 small tomato, diced
150ml water
Method
- Boil the lentils in water until tender. Drain off any excess water.
- Heat the vegetable oil in a large pan and fry the cumin seeds for about a minute, until they ‘pop’.
- Add the onion, garlic, ginger, chilli powder and turmeric and fry for several minutes until the onions soften.
- Add the cooked lentils to the pan, along with the diced tomato and the water, and cook for 5 to 10 minutes, stirring occasionally.
Jacket potato with roasted vegetable and tomato filling and vegetable sticks
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Roasted vegetable and tomato filling
This recipe makes 4 portions of about 130g.
Ingredients
1 medium courgette
8 medium mushrooms
1 medium onion
1 small red pepper
1 small yellow pepper
1 teaspoon dried mixed herbs
1 tablespoon vegetable oil
1 can (400g) chopped tomatoes
(optional) 60g Cheddar cheese or vegan cheese, grated
Method
- Heat the oven to 180°C / 350°F / Gas 4.
- Cut the vegetables into chunks.
- Place all the vegetables except for the tomatoes on a baking tray, sprinkle on the mixed herbs, and drizzle with the oil.
- Roast for 25 minutes until tender. Add the tomato, mix well and cook for a further 5 minutes.
- Add filling to jacket potato and sprinkle the cheese over just before serving.
Thanks to Dr Helen Crawley from the First Steps Nutrition Trust for allowing us to use recipes from her guide Eating well for a healthy pregnancy.
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