During pregnancy, your body needs more nutrients than ever—but when it’s hot outside, heavy meals can feel overwhelming. These cooling, nutrient-packed meals are designed to support a healthy pregnancy during the summer months. They help ease common symptoms like swelling and nausea, while delivering key nutrients like iron, calcium, protein, and omega-3s.

Whether you’re in your first trimester or your third, these recipes offer big nourishment without weighing you down.

1. Lentil + Spinach Coconut Curry with Brown Rice

Why it's great during pregnancy:
This plant-powered curry is loaded with iron, folate, and fiber—all critical for your growing blood volume and baby’s development. Spinach and lentils work together to support red blood cell production, while coconut milk offers a cooling, anti-inflammatory base.

Key benefits:

• Supports red blood cell formation
• Helps prevent constipation
• Anti-nausea and gut-soothing

Ingredients:

• 1 cup cooked lentils
• 1 cup chopped spinach
• ½ can full-fat coconut milk
• 1 tsp grated ginger
• ½ tsp turmeric
• ½ tsp cumin
• Salt to taste
• 1 cup cooked brown rice or quinoa

Instructions:
Sauté spices and ginger in olive oil, add lentils and spinach, stir in coconut milk. Simmer for 10–15 minutes. Serve over brown rice for a complete, satisfying meal.

2. Grilled Chicken Shawarma Bowl with Yogurt-Tahini Dressing

Why it's great during pregnancy:
This meal packs in high-quality protein for fetal growth, plus calcium from the yogurt-based dressing and hydrating vegetables to ease bloating. The Mediterranean spices offer flavor without heaviness, and it can be served warm or cold.

Key benefits:

• Supports muscle and tissue development
• Eases fluid retention
• Gut-friendly probiotics

Ingredients:

• 1–2 grilled chicken thighs (marinated in lemon, garlic, cumin)
• ½ cup cooked grain (farro, couscous, or quinoa)
• Chopped cucumber, cherry tomatoes, parsley
• Yogurt-tahini dressing:
  • 2 tbsp plain Greek yogurt
  • 1 tbsp tahini
  • 1 tsp lemon juice
  • Pinch of garlic and salt

Instructions:
Layer grains, vegetables, and sliced chicken in a bowl. Top with yogurt-tahini dressing. Chill slightly before serving if desired.

3. Chilled Salmon + Avocado Salad with Citrus Vinaigrette

Why it's great during pregnancy:
Wild-caught salmon provides essential omega-3 fatty acids (DHA), which support your baby’s brain and nervous system. Avocado adds healthy fats and potassium, helping to reduce swelling and leg cramps. Citrus brings a refreshing twist and boosts iron absorption from the greens.

Key benefits:

• Brain and eye development
• Fights inflammation and fluid retention
• Supports healthy blood pressure

Ingredients:

• 1 cooked, chilled salmon fillet (skinless, low-mercury)
• ½ avocado, sliced
• Handful of baby spinach or mixed greens
• ½ orange or grapefruit, sliced
• Dressing:
  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • 1 tsp honey
  • Pinch of salt

Instructions:
Flake salmon over greens, add avocado and citrus, and drizzle with vinaigrette. Serve cold for a refreshing and nutrient-dense meal.

Final Tip

Pregnancy in the summer calls for meals that are light but satisfying, and rich in the nutrients your body needs most. These meals are designed to help you stay cool, nourished, and energized—so you can feel your best as you support your baby’s development.