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Balanced and Healthy Pregnancy Diet
Meal plans and recipes created to ensure a healthy pregnancy
To have a healthy pregnancy, a healthy and adaptive diet is essential
These Pregnancy Meal Plans were created to meet the needs of pregnant women. They’re specific to each of the three trimesters. They also help to prevent or control gestational diabetes. By following this diet during pregnancy, you’ll be sure to eat what’s best for both you and your baby.
"Women's nutrition, before and during pregnancy, may play a key role in reproductive health and is recognised as being important for optimising pregnancy outcomes."
Source: Ramakrishnan, U., Grant, F., Goldenberg, T., Zongrone, A. and Martorell, R. (2012), Effect of Women's Nutrition before and during Early Pregnancy on Maternal and Infant Outcomes: A Systematic Review. Paediatric and Perinatal Epidemiology, 26: 285–301. doi:10.1111/j.1365-3016.2012.01281.x
Choose What Works for You
Our Pregnancy Meal Plans are simple and easy to integrate into your everyday routine. We provide you with all the information, tools, and professional help you need to eat well during your pregnancy.
Why have 450 000 people already chosen SOSCuisine?
No matter which program you choose, you benefit from:
A Specialised Team
A Hands-On Solution
Get everything you need: menus, grocery lists, action plans and tips.
Delicious Recipes
1100 pregnancy recipes: Fast, easy, and delicious.
A healthy baby and excellent blood iron for mommy
When I got pregnant, I followed the pregnancy menu and was in great shape for 9 months. My baby is in good health, and they congratulated me on having excellent blood iron levels for a woman who had just given birth. Incredible! I am absolutely certain that your balanced menus are worthwhile. A huge thank you again.
- Marie-Eve R.
SOSCuisine is recommended by:
"It’s now a well-documented fact that we can reduce the incidence of cardiovascular disease by about 80% if we adopt healthy lifestyle habits [...] And it’s also equally well known that diet modification is the most difficult challenge [...] SOS Cuisine is a tool of the highest quality to help you adopt and maintain a Mediterranean diet. The SOS Cuisine website is very professionally designed and it is convenient to use. We recommend the SOS Cuisine services to all our patients and everyone who wishes to improve their diet."
Dr. Martin Juneau, MD, MSc(Psy), FRCP(C)
Cardiologist, Director of Prevention (Montreal Heart Institute), Professor (Department of Medicine, University of Montreal)
Subscribe to this meal plan for as little as $9.95/month!
We have so much confidence in its effectiveness, that we’ll reimburse you in the first 7 days if you aren’t entirely satisfied!
Frequently Asked Questions
I have gestational diabetes. Are the pregnancy meal plans appropriate for my condition?
Our pregnancy meal plans meet the recommendations of Canada's Food Guide. They are designed to provide approximately 50% of your energy from carbohydrates, which are evenly distributed throughout the day as recommended by the Canadian Diabetes Association. By choosing the pregnancy meal plans at the calorie level that is right for you, you will meet, without tedious calculations or extra effort, all the recommendations to help you control your gestational diabetes. Also, the high fibre content of the meal plan not only helps regularity and satiety, but certain types of fibre, included in our meal plans, can help control your blood glucose. So be reassured, with SOSCuisine, you are in good hands!
Can I eat cheese during pregnancy?
Cheese is an important dairy product to include in the diet of pregnant women, mainly for its calcium content. However, one must be careful with the choice of cheese. To minimize the risk of contamination which could be harmful to you and your baby, raw milk (unpasteurized) cheeses should be avoided. Also, even if made from pasteurized milk, blue cheese, soft cheeses such as brie or camembert, and some fresh cheeses such as Queso Fresco, Blanco, Panela or Halloumi, should not be eaten. Our meal plans exclude these products because contamination may occur after the pasteurization step.
Is it true that cold cuts and deli food should be avoided during pregnancy?
Some cold cuts and deli meats must indeed be avoided during pregnancy, but not all. Uncooked or smoked meats, such as prosciutto or Bayonne ham are carefully absent from our menus because they must be avoided. Non-dried deli meats such as cold cuts can be eaten if they are heated properly and come from commercial packaging. Another option is to cook meat at home.
Are SOSCuisine Meal Plans reliable?
Our Pregnancy Meal Plans comply fully with the recommendations of the experts in the field, the main ones being the following:
- Health Canada, The Sensible Guide to a Healthy Pregnancy
- Health Canada, Eating Well with Canada’s Food Guide - January 2019
- Health Canada, Dietary Reference Intake Tables
- USDA - USA, ChooseMyPlate
- National Health Service (NHS) - UK, The Eatwell Guide
The nutritional data is from the Canadian Nutrient File, and completed by the French food composition table Ciqual (France), the USDA Food Composition Database (USA), and the Fineli base (Finland).
IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.
