5 Easy And Healthy Meals For Working Moms-to-be

Written by Jillian Lai Mei Siew on Tue, 01 August 2023

Key Highlights

  • A fetus in the womb depends on its mother for its nutrition throughout pregnancy.
  • Choosing a variety of healthy meals rich in critical nutrients and vitamins is important.
  • This can get difficult with a 9 to 5 or possibly more strenuous job.
  • To stay on pace with your weight growth and limit the chance of pregnancy issues, eating balanced meals with a good combination of fruits, vegetables, dairy, protein, etc is necessary.
  • Planning and preparing easy-to-make and nutritious meals can help a mother-to-be attain her nutritional goals.

Pregnancy is a time when women experience a variety of changes in their diet - like cravings or wanting to try new cuisines. It is also the time when many women scrunch up their noses at the smell or even the mention of some food they used to love. This makes meal planning harder, especially for working professionals. Thus it is important to know easy recipes for working moms!

Read more : 15 Yoga Exercises That Are Safe For The Pregnant Mother & Baby

To be healthy and productive at work, you must know how to treat typical pregnant discomforts and follow a healthy pregnancy diet with easy meals for busy moms to be. You should eat a variety of the following foods as part of your varied, and be aware of what a balanced diet means.

  • Fruits and vegetables that are high in vitamins
  • Potatoes, wholegrain bread and noodles are examples of starchy foods.
  • Eggs, salmon, and pulses are examples of lean protein-rich diets.
  • Dairy products high in calcium

However, managing such a healthy meal along with your job might seem like a mammoth task. So, what's a hungry soon-to-be mother to do? Apart from ordering takeout for the millionth time in a row. Get familiar with ideas for quick healthy meals for working moms.

Quick healthy meals for busy moms (Under 30-minutes)

It's time to get motivated and pay serious attention to your personal and your growing baby's health. We've got you covered in the kitchen so you don't have to rely on pizza anymore.

Knowing some delectable yet healthy recipes for pregnancy can help fulfill cravings while also ensuring good pregnancy health. It may be difficult to keep up with your pregnancy nutrition due to erratic cravings, 9-5 jobs, and irregular meal times.

To give you credible health information, we've compiled a list of five diet and healthy food recipes for pregnancy that can be made in 30 minutes or less. They're easy to make, healthful, and will keep you full so you can get back to putting up your weary toes and resting your tired eyes.

Read more : How To Stay Active During The Third Trimester

1. Single-pan balsamic chicken with asparagus

One of our favorite evening dinners is this one-pan dish. What's not to like about this? It's nutritious and quick, and the sauce is fantastic.


  • a quarter cup of balsamic vinegar
  • a quarter-cup of extra-virgin olive oil, split
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard
  • 2 garlic cloves, minced. A sprinkle of red pepper flakes
  • 2-pound tender chicken breasts
  • salt (kosher)
  • black pepper, freshly ground
  • 1 pound asparagus, trimmed of woody ends
  • 1 pound halved cherry tomatoes


  1. To make the vinaigrette, whisk together the balsamic vinegar, 2 tablespoons oil, honey, mustard, garlic, and red pepper flakes in a small bowl. Set aside.
  2. Heat the remaining oil in a large pan over medium heat. Season the chicken with salt and pepper, then sear until brown on both sides, about 3 minutes per side. Remove the pan from the heat and set it aside.
  3. Add the asparagus and tomatoes to the pan, season with salt and pepper, and simmer for about 5 minutes, or until the asparagus is brilliant green and the tomatoes are slightly cooked.
  4. Place the vegetables to one side, then return the chicken to the pan and pour in the vinaigrette. 5 minutes later, toss the vegetables and chicken gently until the chicken is cooked through and the vinaigrette has thickened.

An easy pregnancy lunch ready to serve!

2. Avocado-topped tacos with black beans and sweet potatoes

Beans, the miracle fruit - and an excellent vegetarian source of folate, potassium, zinc, and iron for growing babies. Their combination of fiber and protein also helps to keep pregnant cravings at bay.
The inclusion of sweet potatoes in this pregnant meal adds extra nutrition credit, as they provide long-lasting, fiber-rich energy that boosts enjoyment. Sweet potatoes, like other orange fruits and vegetables, are high in vitamin C, which helps you absorb the plant-based iron in beans while also supporting your immune system and building your baby's bones and muscles. Avocados are another superfood that provides additional folate, fiber, and tasty unsaturated fat.


  • 1 peeled and diced medium sweet potato
  • olive oil, 3 tablespoons
  • a quarter-teaspoon of cayenne pepper
  • freshly ground pepper and salt
  • roughly sliced half a small yellow onion
  • 1 garlic clove (chopped)
  • cumin powder (1/2 teaspoon)
  • 1 tsp coriander (ground)
  • 400 g washed and drained black beans
  • 1 cup boiling yellow corn
  • Pasteurized feta cheese, crumbled 1/2 cup
  • cilantro leaves, 1/2 cup
  • Wedges of lime, 8
  • Avocado (small)
  • 8 toasted small corn tortillas


  1. Preheat the oven to 425 ℉ (220 degrees Celsius). Fill a rimmed baking sheet halfway with sweet potatoes. 2 tablespoons olive oil drizzled over the top, tossing to coat. Toss with the cayenne pepper, salt, and pepper, then toss once more to blend. In a single layer, spread out the ingredients. Bake until tender, approximately 15 minutes, stirring once.
  2. While the sweet potato roasts, heat the remaining 1 tablespoon of olive oil in a sauté pan over medium heat. 5 minutes after adding the onion, sauté until it is soft. Sauté for another minute with the garlic. Cumin and coriander should be mixed in now. Stir in the beans for 1 minute, or until they are fully heated.
  3. Place the roasted sweet potato, warm black bean mixture, corn, cheese, cilantro, and lime wedges on the table in separate small bowls for diners to serve themselves. Place the avocado in another bowl after halves, pitting, peeling, and slicing it just before serving. To make a taco, layer sweet potato, beans, and garnishes on a tortilla, then top with a squeeze of lime. Warm the dish before serving.

One of the quickest and healthy meals for working moms

3. Stir-fried tofu with broccoli and sweet snap peas

This simple stir-fry is packed with plant-based goodness and critical nutrients for pregnant women. Tofu is a great source of protein for pregnant women who are trying to avoid meat. Tofu also includes iron and calcium, which assist sustain the additional blood produced by the body during pregnancy. Snap peas are strong in folate, which is required for healthy cell division and DNA duplication. Vitamins A, C, K, calcium, iron, and folate are all abundant in broccoli. They're also abundant in antioxidants and fiber, both of which can aid with constipation relief. Avocado oil and cashew nuts contain omega-3 fatty acids, which are crucial for a baby's eye and brain development.


  • 400g diced tofu
  • Broccoli florets, 150g
  • sweet snap peas, 100g
  • 50g cashew nuts, gently roasted
  • 3 tablespoons soy sauce
  • 2 tablespoons vinegar made from apple cider
  • 1 teaspoon grated fresh ginger
  • 2 garlic cloves, smashed
  • 1 tablespoon cornstarch
  • avocado oil, 2 tbsp


  1. In a mixing bowl, combine the soy sauce, apple cider vinegar, ginger, garlic, and cornstarch to make the stir-fry sauce. Remove the item from the table.
  2. Over medium heat, heat a wok or a big frying pan. Pour the oil into the pan and swirl it around to coat the bottom. Fry the tofu in the pan until the bottom is golden brown (about 5 minutes).
  3. Cook for another 8-10 minutes after adding the broccoli snap peas and sauce to the pan. Serve with cashew nuts once the vegetables are soft.

One of the easiest pregnancy dinner ideas that double as a tasty addition to your pregnancy nutrition!

4. Tomatoes, corn, zucchini, and Ricotta Farfalle

This easy (but tasty!) recipe is a great example of how to rapidly prepare a complete meal in the time it takes to boil the noodles. Summer veggies like zucchini and corn pair wonderfully with creamy ricotta and fragrant herbs in this dish, which is a quick meal that feels like a luxury. This is just what you need to fulfill your pregnancy cravings—full it with calcium and comfort.


  • (230 g) farfalle pasta
  • (60 ml) olive oil
  • 1-2 cloves garlic, finely chopped
  • (140 g) frozen corn, drained, or fresh corn
  • 2 small zucchinis, cut into ¼ inch (6 mm)cubes
  • Salt as per taste
  • (600 g) halved cherry tomatoes
  • 10 large basil leaves, torn into smaller pieces
  • (120 g) good quality ricotta, divided


  1.  Cook the farfalle pasta in a large pot of salted water. Drain the water, reserving 12 cups (120 ml).
  2. In a large, high-sided skillet over low heat, heat 2 tablespoons of olive oil. 3 to 5 minutes after adding the garlic, cook until softened and aromatic but not browned. Increase the heat to medium-high and stir in the corn, zucchini, and 1 teaspoon salt.
  3. Cook for another 1 to 2 minutes before adding the tomatoes and a pinch of salt. When the mixture begins to bubble, reduce the heat to medium-low and continue to simmer. Allow the mixture to thicken without allowing it to dry out.
  4. Add the pasta to the skillet after tossing it with the remaining 2 tablespoons of olive oil.
  5. Continue to stir until everything is fully mixed, adding the reserved pasta water as needed to thin the sauce and keep the pasta from sticking together. Stir in the basil and (60ml) ricotta until well combined.
  6. Serve with a ricotta dollop.

Quick and easy meals for pregnancy, ready to serve!

5. Thai chicken wraps with quinoa

These quick Thai Chicken Wraps combine quinoa and chicken with quinoa, coconut milk, chilies, and other veggies for a delicious lunch or dinner. It is a well-rounded meal and the quinoa keeps you full longer. These wraps are high on protein and full of sweet, peppy, and citrusy flavors.


  • 1 cup Quinoa
  • 2 cups lite coconut milk
  • 1 tbsp extra-virgin olive oil
  • 2 pounds skinless, boneless chicken breasts, chopped into small pieces
  • 2 teaspoon lime zest with lime juice
  • 2 minced garlic cloves
  • minced 4 tiny red chili peppers
  • 2 tablespoons low-sodium soy sauce
  • 4 tbsp brown sugar, to taste
  • 8 tortillas made from 100 percent whole wheat flour
  • 2 red bell peppers
  • fresh coriander leaves - chopped


  1. Rinse the quinoa for a few seconds in a fine-mesh sieve until the water flows clean.
  2. In a small saucepan, combine the quinoa, 1/2 cup coconut milk, and 1/2 cup water. Bring to a boil, then lower to low heat and cover. Cook for about 15 minutes, or until all of the liquid has been absorbed. Using a fork, fluff the mixture.
  3. Meanwhile, heat the olive oil in a large skillet over medium-high heat.
  4. Cook, tossing constantly until the chicken is browned and cooked through. Cook until the chilies are softened, about 3 minutes, by adding the lime zest and juice, garlic, and peppers to the chicken. Combine the remaining 1/2 cup coconut milk, soy sauce, and brown sugar in a mixing bowl. Season with salt to taste. Cook for a few minutes, until the coconut milk, has reduced significantly.
  5. Microwave the tortillas for a few seconds until they are soft. Divide the quinoa evenly among the tortillas and place it in the center. 1/4 of the chicken mixture, some red bell pepper, and a generous dusting of fresh coriander should be placed on top of each portion.
  6. Fold the ends of the wrap over the filling and roll it up and enjoy!

One of the most healthy and easy recipes for working moms that will spice up your pregnancy diet and healthy food.

Read more : Tips For Managing Pregnancy With A Toddler


We're all exhausted at times, and there are times when I'm just too sleepy to cook after a long day or week (or month!). We all need some quick pregnancy dinner ideas in our roster that don't take much effort to bring to the table, whether it's due to motherhood, pregnancy, or busy work or school schedule. These quick healthy meals for working moms should ideally be nourishing and satiating. If you want to be healthy, frozen pizza and TV meals are not the way to go.

Cooking is a difficult task for many individuals. It's even more difficult when you're cooking for two! Fortunately, you may acquire everything you and your child require without investing too much time or effort; these quick and easy recipes for working moms will satisfy your hunger, provide you with energy, and feed your growing body. Enjoy!

Keep reading our nutrition blogs to know more about nutrition and how it affects your health.


Jillian Lai Mei Siew

As the Product Consultant Manager of Mega BiO-LiFE, Jillian Lai Mei Siew, has the role of providing a productive team spirit among all Product Consultants to equip them with the right health nutritional information. Jillian is a BSc in Nutrition and Community Health, and a MSc in Nutritional Sciences an from Universiti Putra Malaysia. Affiliated to the Professional Affiliation Languages & Dialects Nutrition Society of Malaysia, NSM, Jillian can speak English, Cantonese, Mandarin, Hokkien and Malay.

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Current Version

Aug, 01 2023

Written By

Jillian Lai Mei Siew