40 Easy and Soothing Meal Ideas for Pregnancy Nausea (15 Min Recipes)

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These quick and easy meal ideas for pregnancy nausea are gentle on the stomach, easy to prepare under 15 minutes, and packed with nutrients to help you through the toughest times.

Being a working mom is already a challenge—juggling deadlines, meetings, and responsibilities while trying to stay on top of everything. But throw pregnancy nausea into the mix, and suddenly, even the thought of food can feel like a battle.

One moment, you know you should eat something for nourishment; the next, your stomach turns at the mere sight of your foods. You are probably too drained to cook as well.

So, what do you do when everything makes you queasy? You find gentle, easy-to-stomach meals that don’t require too much effort.

I’m bringing you 40 meal ideas for pregnancy nausea to help you find what works best for you. Every mama has different experiences and trigger foods, so take what sounds good and skip what doesn’t.

Key Considerations for Meal Ideas for Pregnancy Nausea

What to make for Meal when nauseous?

If you notice certain foods making your nausea worse, it’s best to avoid them and stick to whatever feels safe.

I learned this—twice! During my first pregnancy, garlic was my mortal enemy. One whiff, and I’d be dry heaving over the sink. But in my second pregnancy, garlic was fine, and instead, ginger—the supposed holy grail for nausea relief—became my worst nightmare.

Everyone has different trigger foods, and what works for one mama might not work for another. The key is to listen to your body and adjust accordingly.

Here’s how I select suitable meal ideas for pregnancy nausea, tailored just for you:

1. Keep It Bland
   • Strong flavors, heavy seasonings, spicy, and rich foods can trigger nausea.
   • Try bland foods. The BRATT diet (bananas, rice, applesauce, toast, and tea) is low in fat and easy to digest.
   • If these foods don’t appeal to you, try others. The goal is to find foods that you can eat and that stay down.
2. Prioritize Quick and Low-Effort Meals
   • When you’re feeling nauseous or exhausted, the last thing you want is a complicated recipe.
   • Focus on meal ideas for pregnancy nausea that take 15 minutes or less, using pre-cooked, store-bought, or easy-to-prepare ingredients.
   • Aim for meals with just one or two ingredients.
3. Avoid Strong Smells
   • If cooking smells make you sick, go for foods you can prepare without much heat—like cold wraps, simple sandwiches, or mild-flavored snacks.
   • Cold foods can also help, as hot foods are usually strong in smell, like smoothies, iced ginger tea, and cold pasta.
   • Use pre-cooked ingredients like rotisserie chicken, or rely on no-cook options like pasteurized yogurt, Ritz crackers, and smoothie pouches.
   • Steaming or poaching proteins instead of frying can also help reduce strong odors.
   • Use a fan when cooking.
   • Have someone else empty the trash.
4. Focus on Gentle Protein Sources
   • Protein helps stabilize blood sugar and curb nausea, but some sources (like red meat) may feel too heavy.
   • Instead, go for eggs, Greek yogurt, cottage cheese, chicken, or tofu—mild, easy-to-tolerate options.
5. Think About What You Can Stomach
   • Instead of forcing yourself to eat “balanced meals,” start with one food you can tolerate and build around it.
   • If crackers feel okay, pair them with pasteurized cottage cheese. If plain rice sounds manageable, add some shredded chicken.
6. Choose Small, Frequent Portions
   • Eating large meals can make nausea worse.
   • Eat five or six “mini meals” a day to ensure that your stomach is never empty.
   • Eat dry toast or crackers in the morning before you get out of bed to avoid moving around on an empty stomach.
7. Stay Hydrated with Easy-to-Eat Foods
   • Dehydration can worsen nausea.
   • If drinking water is difficult, include hydrating foods like soups, smoothies, and water-rich fruits (cucumber, melons, oranges).
8. Take a prenatal vitamin
   • Studies show that taking a vitamin supplement before and during pregnancy reduces the risk of having severe nausea and vomiting of pregnancy.
   • Ginger capsules or candies are worth trying.
   • However, always consult your doctor before you start any supplements.

All in all, I found the perfect analogy for eating with nausea and food aversions:

“Eat like a panda”—small, frequent bites, mostly fresh, with simple individual flavors instead of complex dishes. Prioritize regular snacks over big meals to keep things manageable.

Foods to Avoid for Nausea

1. Greasy, Fried, and Heavy Foods
   • Oily and fried foods can slow digestion and worsen nausea, leading to bloating and discomfort.
   • Avoid fast food, deep-fried snacks, and heavy cream-based dishes.
2. Strong-Smelling Foods
   • Pungent foods like garlic, onions, and certain spices can trigger nausea.
   • Even strong-smelling cooked meats or seafood might be hard to tolerate.
3. Overly Sweet or Sugary Foods
   • Sugary treats, sodas, and desserts can cause blood sugar spikes and worsen nausea.
   • Stick to naturally sweet options like fruits if you crave something sweet.
4. Spicy or Acidic Foods
   • Hot spices, citrus fruits, vinegar-based dressings, and tomato-based sauces can irritate the stomach, especially if you’re already feeling queasy.
5. Dairy (if you have lactose sensitivity)
   • Some pregnant women develop temporary lactose intolerance, making milk, cheese, and ice cream harder to digest, leading to bloating or nausea.
6. Caffeinated Drinks
   • Coffee, tea, and energy drinks can irritate the stomach lining and may contribute to dehydration if nausea already limits your fluid intake.
7. Gas-Producing Vegetables
   • Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts can cause bloating and discomfort, worsening nausea.
   • Learn more: 10 Foods That Cause Gas
8. Large Meals in One Sitting
   • Eating too much at once can make nausea worse.
   • Instead of big portions, try small, frequent meals throughout the day.

Check out: 30 Easy and Soothing Snacks for Pregnancy Nausea (that Worked for Me!)

A Reminder to Slow Down: Pregnancy nausea can force you to rest and listen to your body’s needs. Instead of fighting it, use it as permission to take things easy.

40 Easy Meal Ideas for Pregnancy Nausea

What to eat when pregnant and nothing is appetizing?

Disclaimer: This article is for informational purposes only and is not a substitute for medical advice. Every pregnancy is different, and what works for one person may not work for another. If you experience severe nausea, persistent vomiting, dehydration, or difficulty keeping food down, consult your healthcare provider for proper guidance and treatme

Breakfast Ideas

1. Plain Greek yogurt with honey and banana
2. Overnight oats with almond butter and chia seeds
3. Whole-grain toast with avocado or peanut butter
4. Cottage cheese (pasteurized) with sliced peaches
5. Smoothie with banana, almond milk, and ginger
6. Rice cakes with pasteurized cream cheese and cucumber
7. Plain oatmeal with cinnamon and apples
8. High protein meal replacement shake
9. Chia pudding with berries (prep the night before)
10. Crackers with pasteurized cheese and a fully-boiled egg

Lunch Ideas

1. Turkey and cheese wrap with cucumbers
   • Wrap 1 whole-wheat tortilla around 3 oz sliced turkey, 1 slice pasteurized cheese, and ¼ cup sliced cucumbers.
2. Mashed sweet potato with a fully-boiled egg
   • Microwave 1 medium sweet potato (pierced with a fork) for 5 minutes, mash, and serve with 1 fully-boiled egg.
3. Quinoa salad with feta and cherry tomatoes
   • Toss ½ cup cooked quinoa with ¼ cup crumbled pasteurized feta, ½ cup halved cherry tomatoes, and a drizzle of olive oil.
4. Whole-wheat pita with hummus and sliced veggies
   • Spread 3 tbsp hummus inside 1 whole-wheat pita and fill with sliced cucumbers, bell peppers, and carrots.
5. Plain pasta with olive oil and Parmesan
   • Toss 1 cup cooked whole-wheat pasta with 1 tsp olive oil and 2 tbsp grated pasteurized Parmesan.
6. Baked potato with pasteurized cottage cheese
   • Microwave or bake 1 medium potato, then top with ⅓ cup pasteurized cottage cheese and a pinch of salt.
7. Cucumber and avocado sushi rolls
   • Roll ½ cup cooked sushi rice (or white rice for better digestion), ½ sliced avocado, and ¼ cup cucumber strips in a nori sheet, then slice into bite-sized pieces.
8. Lentil soup with a whole-wheat roll
   • Heat 1 cup homemade or canned lentil soup and serve with 1 small whole-wheat roll.
9. Grilled cheese with tomato soup
   • Grill 2 slices whole-grain bread with 1 slice pasteurized cheese, and serve with 1 cup homemade or canned tomato soup.
10. Chicken salad with Greek yogurt and crackers
    • Mix ½ cup shredded rotisserie chicken with 2 tbsp Greek yogurt, serve with 5-6 crackers.

Dinner Ideas

1. Grilled chicken with microwave quinoa and steamed veggies
   • Grill 4 oz chicken breast, serve with ½ cup microwave-cooked quinoa and 1 cup steamed veggies.
2. Stir-fried tofu with pre-cooked rice and ginger
   • Sauté ½ cup cubed tofu with 1 tsp grated ginger, then toss with ½ cup pre-cooked rice.
3. Ginger carrot soup
   • Blend 1 cup cooked carrots with 1 cup warm broth and 1 tsp grated ginger until smooth.
4. Brown rice with steamed carrots and rotisserie chicken
   • Serve ½ cup cooked brown rice with ½ cup steamed carrots and ½ cup shredded rotisserie chicken.
5. Baked cod with microwave mashed potatoes
   • Bake 4 oz cod at 375°F for 12 minutes, serve with ½ cup microwave-mashed potatoes.
6. Turkey and cheese quesadilla on a whole-wheat tortilla
   • Cook 1 whole-wheat tortilla with 3 oz sliced turkey and ¼ cup shredded pasteurized cheese until golden, fold and slice.
7. Shrimp with couscous and lemon (use pre-cooked shrimp)
   • Toss ½ cup cooked couscous with 4 oz pre-cooked shrimp and a squeeze of fresh lemon.
8. Egg drop chicken broth
   • Stir 1 beaten egg into 1 cup simmering chicken broth, stirring gently until cooked through.
9. Baked sweet potato with canned black beans and avocado
   • Microwave or bake 1 medium sweet potato, top with ½ cup canned black beans and ¼ sliced avocado.
10. Whole-wheat tortilla with hummus, cucumber, and grilled chicken
    • Spread 2 tbsp hummus on 1 whole-wheat tortilla, add ¼ cup sliced cucumber and 3 oz grilled chicken, then roll up.

Snack Ideas

1. Crackers with pasteurized cheese or nut butter
2. Frozen grapes or watermelon cubes
3. Roasted chickpeas or edamame
4. Fully-boiled eggs
5. Sliced apple with almond butter
6. Rice cakes with mashed avocado
7. Hummus with cucumber sticks
8. Plain popcorn (air-popped)
9. Banana slices with peanut butter
10. Smoothie with mango and coconut water

Caution: Make sure to check the label for pasteurized dairy products to prevent Listeria Risk in pregnancy:

As much as I’ve categorized these meal ideas into breakfast, lunch, and dinner, just eat whenever you can.

At the peak of your discomfort, there’s no need to be rigid.

I’ve seen people on Reddit survive on just crackers for the first three months—and they still delivered a beautiful, healthy baby.

One day, you’ll look back and laugh about the time you couldn’t stand the smell of your favorite food or survived on crackers for weeks—and maybe even tell your child all about it!

More Tips to Reduce Nausea or Food Aversions

How to reduce pregnancy nausea?

Now you have discovered a few meal ideas for pregnancy nausea. Food is a good news to help reduce nausea.

But the bad news is, the discomfort doesn’t always go away, even when there’s no smell, no food, and no reason for your stomach to revolt. Sometimes, it just lingers, nagging you endlessly, courtesy of those lovely pregnancy hormones.

I had to find other ways to cope, and thankfully, I did. I resorted to many tricks to alleviate the nausea further:

1. Keep Snacks by Your Bed
   • If morning sickness hits hard, eat a few crackers or a small snack before getting out of bed to settle your stomach.
2. Stay Hydrated
   • Sip on water, herbal tea, or electrolyte drinks throughout the day.
   • If plain water makes you queasy, try adding a squeeze of lemon or drinking it ice-cold.
3. Try Ginger or Peppermint
   • Ginger tea, ginger chews, or even a small amount of fresh ginger can help.
   • Peppermint tea or sucking on a mint may also ease nausea.
4. Avoid Lying Down Right After Eating
   • Stay upright for at least 30 minutes after eating to help digestion and reduce the chances of acid reflux making nausea worse.
5. Get Fresh Air
   • Step outside for a few minutes, open a window, or turn on a fan to get some airflow.
   • Stuffy rooms and lingering food smells can make nausea worse.
6. Wear Loose, Comfortable Clothing
   • Tight waistbands and restrictive clothes can add to bloating and discomfort.
   • Stick to loose-fitting, breathable outfits.
7. Try Deep Breathing or Relaxation Techniques
   • Slow, deep breaths through your nose can help calm nausea.
   • You can also try meditation, gentle stretching, or prenatal yoga to relax your body.
   • Try the 4-7-8 breathing method: Inhale through your nose for four seconds, hold for seven, then exhale slowly for eight. Repeat a few times to help calm nausea and relax your body.
8. Use Acupressure or Motion Sickness Bands
   • Wristbands designed for motion sickness (like Sea-Bands) apply gentle pressure to the P6 acupressure point, which may help with nausea relief.
9. Aromatherapy
   • If certain smells trigger nausea, use essential oils like peppermint or lemon, light a mild-scented candle, or breathe through your mouth when exposed to strong odors.
10. Avoid Stress with Distraction
    • Stress and anxiety can make nausea worse.
    • Engaging in distraction like listening to music, watching a film, or reading can help divert your attention from the feeling of nausea. 

Learn more: Morning Sickness: Nausea and Vomiting of Pregnancy from ACOG—covering when to seek treatment, helpful supplements, and when nausea might be a concern for your baby.

Final Thoughts

Mama, I know how exhausting this phase can be. When nausea feels never-ending and even the simplest meals feel like a battle, it’s easy to wonder how you’ll get through it.

But you will. This queasy season won’t last forever, and every bite you manage, every little trick that brings you relief—it all adds up to something so much bigger.

Because at the end of this journey? There’s love growing inside you.

And one day, when you’re holding that tiny bundle in your arms, every wave of nausea, every food aversion, every exhausting moment will feel so worth it.

So hang in there, take it one meal (or cracker!) at a time, and know that you’re already doing an amazing job.

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