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A pregnancy meal plan the whole family can share
Seven dinners that follow the usual pregnancy food-safety rules: meat, fish and eggs cooked through, pasteurised dairy only, low-mercury fish like salmon and cod, no liver, and no alcohol in the cooking. Your partner and kids eat the same dinner.
Free on iPhone, Android and the web.
A week of pregnancy-safe dinners
MondayVegetable Lo Mein
A cozy tangle of springy rice noodles, tender cabbage, sweet carrot, and browned mushrooms, finished with ginger and a bright splash of vinegar.
TuesdaySpinach Quiche with an Oat Crust
A cozy French-style quiche with garlicky spinach and a crisp, tender oat crust. It’s lovely warm, with a softly set egg filling.
WednesdayCaribbean Chicken and Plantain Stew
Tender chicken simmers with sweet plantain, carrot, thyme and turmeric in a cozy, gently bright stew. Lime adds a fresh finish to every bowl.
ThursdayAmerican Cauliflower Mac and Cheese
Creamy cheddar sauce clings to gluten-free brown rice elbows, with smooth cauliflower lending extra body. Smoked paprika and garlic make this familiar stovetop favorite especially savory.
FridayGluten-Free Spaghetti Carbonara
Crisp pancetta and a silky egg-and-cheese sauce cling to gluten-free spaghetti for a quick, classic Italian supper.
SaturdayCrispy Tofu and Broccoli Rice Bowls
Golden tofu and tender broccoli sit over nutty brown rice, with cool cucumber and a bright ginger-tamari sauce.
SundayBlack Bean Tacos with Avocado and Corn
Warm black beans and sweet corn tuck into toasted corn tortillas with crunchy cabbage, creamy avocado, and a bright squeeze of lime.
What Gluten watches for: raw or runny eggs, rare meat, sushi, unpasteurised cheese, high-mercury fish, liver, deli meat and alcohol in sauces.
How it works
Add your family
Everyone’s allergies, diets, health conditions and ages. You only do this once.
Get a week of dinners
Gluten plans seven dinners and checks every ingredient against everyone you added.
A small change for one person
You’re pregnant and your partner likes steak rare. Theirs comes out of the pan first, and yours stays in until it’s cooked through.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks every recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
Plan your dinnersPregnancy meal plan questions
What should I eat for dinner when pregnant?
Balanced meals with protein, vegetables, whole grains and some healthy fat, plus two servings a week of low-mercury fish like salmon or sardines. Your midwife or doctor can tell you what you need more of.
Which cheeses are safe in pregnancy?
Hard cheeses and cheese made with pasteurised milk, like cheddar, mozzarella, cream cheese and cottage cheese. Skip unpasteurised soft cheese and blue cheese unless they’re cooked until steaming.
Can I eat fish while pregnant?
Yes, low-mercury fish cooked through: salmon, sardines, trout, cod and shrimp. Avoid shark, swordfish, king mackerel, tilefish and bigeye tuna.
How much does Gluten cost?
Nothing. Gluten is free for the whole family, on iPhone, Android and the web.
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