By the third trimester, satisfying meals can help support your energy during the final months of pregnancy. Aim for meals that include protein, whole grains, vegetables, beans, and healthy fats to provide lasting energy and a variety of nutrients.¹

As your pregnancy progresses, larger meals may feel less comfortable, so recipes that can be divided into smaller portions may be especially helpful. These four third trimester recipes are flavorful, approachable options for lunch or dinner during the final months of pregnancy.

Related: What To Eat During the Third Trimester

4 Healthy Third Trimester Recipes

Whether you’re cooking ahead or making dinner after a long day, these recipes are simple, satisfying options for the third trimester. Each recipe pairs protein with vegetables, whole grains, beans, or fruit to create a filling meal with plenty of color and flavor.

Pregnancy food-safety note: Cook poultry to an internal temperature of 165°F and fish to 145°F, or until the flesh is opaque and separates easily with a fork. Choose fish that are lower in mercury, and follow your healthcare provider’s guidance if you have dietary restrictions or pregnancy complications.²

Related: Safe Fish During Pregnancy: Good and Bad Seafood Options

Thai Chicken and Coconut Tray Bake

There’s very little hands-on cooking in this third-trimester recipe. Simply add everything to one dish and let the oven do most of the work. This recipe is flexible, so you can use almost any vegetables you have on hand, and the coconut milk brings everything together with a rich, creamy flavor. Serve over rice or noodles for an even more satisfying meal.

Ingredients

• 4 chicken breasts
• 2 zucchini
• 1 onion
• 1 red and green pepper
• 1 can of coconut milk
• 1 can of chopped tomatoes
• Fresh cilantro, ground cilantro, turmeric, cumin, juice of one lime
• Whole-grain rice

Method

1. Mix the spices together with the lime juice and rub into the chicken breasts.
2. Slice the onion, zucchini, and peppers and arrange on a sheet pan.
3. Pour the tomatoes and coconut milk over the vegetables and mix well. Arrange the chicken on top and bake at 350°F for about 40 minutes, or until the chicken reaches an internal temperature of 165°F.²
4. Cook some whole-grain rice according to package directions, remove the chicken, top with cilantro, and serve.

Why It’s a Great Third Trimester Meal

This recipe combines lean protein, colorful vegetables, and whole grains to create a filling meal that’s well suited for late pregnancy. Chicken provides protein, while the vegetables and whole-grain rice add fiber and a variety of vitamins and minerals. Together, they make a balanced meal that’s easy to prepare and satisfying enough for lunch or dinner.

Related: 9 Vitamins and Minerals Your Body Needs During Pregnancy

Roasted Lemon Salmon With Spiced Chickpeas and Vegetables

This colorful salmon dinner combines chickpeas, vegetables, and lemon for a flavorful meal that’s easy to prepare. Chickpeas add protein, iron, and fiber, while salmon provides omega-3 fatty acids.

Ingredients

• 2 salmon fillets
• 1 can of chickpeas
• 1 zucchini
• 1 red pepper
• 1 carrot
• 1 shallot
• Handful of spinach
• Juice of one lemon
• Heavy cream
• Cumin
• Chives

Method

1. Dice the shallot and cook it over low heat until softened. Add half a teaspoon of cumin to the shallots. Next, dice the carrot, zucchini, and pepper, and add them to the pan in that order.
2. Place the salmon skin side up in a baking tray. Season and squeeze a little lemon juice over it, then roast at 350°F for about 10 to 14 minutes, or until the salmon flakes easily with a fork and reaches an internal temperature of 145°F.²
3. Drain the chickpeas and add to the pan along with the spinach. Add a splash of heavy cream and the remaining lemon juice. Mix well.
4. Spoon the vegetables into a bowl. Place the salmon on top and sprinkle over with diced chives.

Why This Meal Works Well in the Third Trimester

Salmon provides high-quality protein and omega-3 fatty acids, while chickpeas add fiber, folate, iron, and additional protein. The vegetables contribute a variety of vitamins and minerals, making this a balanced, satisfying meal for lunch or dinner during the third trimester.²

Roasted Cod With Pea and Cannellini Bean Purée

Cannellini beans add fiber, folate, and plant-based protein while making the pea purée creamier. Roasted cod, fresh gremolata, and a light bacon crumb bring plenty of flavor and texture to the dish. This was another favorite recipe in our house.

Ingredients

• 2 cups peas
• 1 can cannellini beans
• 2 cod loins
• 2 slices of bacon
• 1 slice of whole-grain bread
• 1 lemon
• 2 cloves garlic
• Onion
• Parsley
• Milk, butter, olive oil

Method

1. Drizzle the cod with a little lemon juice and roast at 350°F for about 10 to 14 minutes, or until the cod is opaque, flakes easily with a fork, and reaches an internal temperature of 145°F.²
2. In a pan, cook the diced onion and garlic along with the peas, cannellini beans, a splash of milk, and a knob of butter. Cook for 5 minutes, then remove and blend into a purée.
3. Cook the bacon in the same pan until crisp. Transfer it to a paper towel-lined plate, then finely chop or crumble it.
4. To make the gremolata, pulse the toasted whole-grain bread with the parsley, olive oil, and zest of one lemon until it forms a coarse crumb.
5. Spread the pea and bean purée onto a plate. Top with the bacon crumb, then the cod, and finish with the gremolata.

Why This Meal Works Well in the Third Trimester

Cod provides lean protein, while peas and cannellini beans add fiber, folate, and plant-based protein. The lemon-parsley gremolata and bacon crumb add fresh flavor and texture, making this a satisfying meal for lunch or dinner during the third trimester.²

Related: 25 Best Foods To Eat During Pregnancy for a Healthy Baby

Mexican-Style Sea Bass With Mango, Avocado, and Whole-Grain Rice

This colorful recipe pairs sea bass with mango, avocado, sweet corn, cilantro, lime, and whole-grain rice for a fresh, flavorful meal. Serve it wrapped in a whole-grain tortilla or enjoy it as a rice bowl if you prefer.

Ingredients

• 2 sea bass fillets
• 1 avocado, sliced
• 1 mango, sliced
• 2 cups whole-grain rice
• Two handfuls of sweet corn
• Cilantro
• 1 lime
• 2 whole-grain tortillas
• Butter

Method

1. Cook the rice according to the package instructions. Drain, stir in the sweet corn, and set aside.
2. Cook the sea bass gently in a little butter and a squeeze of lime juice until it reaches an internal temperature of 145°F or is opaque and flakes easily with a fork. Cooking time will vary depending on the thickness of the fillets.³ Remove from the pan.
3. Place the chopped mango and avocado on the base of a tortilla. Spoon the rice and sweet corn over the top, followed by the sea bass. Finish with the cilantro and another squeeze of lime juice.

Why This Meal Works Well in the Third Trimester

Sea bass provides protein, while avocado, mango, sweet corn, and whole-grain rice contribute fiber, carbohydrates, and a variety of vitamins and minerals. Serve it in a whole-grain tortilla or as a rice bowl, depending on what sounds best that day.²

Related: Easy Freezer Meals To Make Before Baby Arrives

The third trimester can make meal planning feel harder, especially when your energy and appetite change from day to day. These recipes are filling enough for dinner, but can also be divided into smaller portions or saved for leftovers.

Choose the meals and ingredients that work best for your appetite, dietary needs, and healthcare provider’s recommendations. Preparing a few nourishing meals ahead of time can make it easier to have satisfying food ready during the final weeks of pregnancy.