Healthy and High Energy Third Trimester Recipes

Things are getting real! As baby really starts growing, you’ll want to eat a lot of high-energy food. So lots of whole-grain carbs and lots of protein-rich food. Focus on lean meats and fish, whole-grain pasta and rice, and lots of superfoods. As your baby grows, your stomach will get smaller, so you may find you want to eat smaller portions 5-6 times a day instead of 3 regular meals. Do what your body needs to do! Here are four healthy and high-energy third-trimester recipes to get you through until you cross the finish line!

High-Energy Third Trimester Recipes

Thai Chicken and Coconut Tray Bake 

There’s no cooking in this third-trimester recipe! It’s just putting things in a dish and then popping the dish in the oven. Any vegetable goes well here, and it’s all brought together by the decadent coconut milk (also a great source of calcium). Serve over rice or noodles for extra carbs.

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 in an oven tray.
3. Pour the tomatoes and coconut milk over the vegetables and mix well. Arrange the chicken on top and cook in an oven at 350 degrees for 40 minutes.
4. Cook some whole-grain rice according to packet instructions, remove the chicken, top with cilantro, and serve.

Why is this good for mom and baby?

Chicken	Protein, vitamin B, zinc
Tomatoes	Vitamin A, C, E, iron, fiber, protein
Onion	Fiber, Vitamin B, C, D, K, zinc, iron, folate, magnesium, potassium
Zucchini	Folate, potassium, magnesium, vitamin C
Peppers	Vitamin A, C, E, K, folate, fiber, potassium
Wholegrain rice	Vitamin B, magnesium, potassium, iron, fiber
Cilantro	Vitamin C, K, calcium, fiber, iron, magnesium
Cumin	Fiber, vitamin A, B, C, E, iron, zinc, potassium

Roasted Lemon Salmon on a Bed of Spiced Chickpeas and Vegetables

Chickpeas are a pregnancy superfood full of protein, iron, and fiber. As well as using them to make hummus, you can add them to many different dishes to increase the nutritional value. Here they’re lightly spiced and served with a chunky piece of omega-3-rich salmon.

Ingredients

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

Method

1. Dice the shallot and cook on low heat. Add half a teaspoon of cumin to the onions. Next, dice the carrot, zucchini, and pepper, and add 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 for 12 minutes at 180 degrees.
3. Drain the chickpeas and add to the pan along with the spinach. Add a splash of double cream and the remaining lemon juice. Mix well.
4. Spoon the veg into a bowl. Place the salmon on top and sprinkle over with diced chives.

Why is this good for mom and baby?

Salmon	Protein, omega-3 fatty acids, vitamins B, D, potassium
Chickpeas	Protein, fiber, iron, folate, vitamin B, zinc
Zucchini	Folate, potassium, magnesium, vitamin C
Peppers	Vitamin A, C, E, K, folate, fiber, potassium
Carrots	Vitamin A, B,  C, potassium, fiber, calcium
Spinach	Calcium, iron, Vitamin A, B, C, K, folate, magnesium
Shallot	Fiber, Vitamin B, C, D, K, zinc, iron, folate, magnesium, potassium
Lemon	Vitamin B, C, calcium, magnesium, folate
Cumin	Fiber, vitamin A, B, C, E, iron, zinc, potassium

Cod Loin, Pea and Cannellini Puree, Gremolata, Bacon Crumb

For this third-trimester recipe, I’ve added some mashed cannellini beans to the peas for extra fiber, folate, and protein. Plus, it makes the pea mash a bit creamier. 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 for 12 minutes at 180 degrees.
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 puree.
3. Place the bacon slices in the pan used for peas and cook, then cut finely until you have a crumb.
4. To make the gremolata, whizz the whole-grain toast with a few sprigs of parsley, a little olive oil, and the zest of one lemon.
5. Plate up. Spread the pea and bean puree on a plate—top with the bacon, then fish, and then gremolata.

Why is this good for mom and baby?

Cod	Protein, omega-3 fatty acids, vitamins B, D, potassium
Bacon	Protein, iron, Vitamin B, zinc
Pea	Vitamins B, C, K, folate, protein, zinc, potassium, magnesium, iron
Cannellini beans	Protein, iron, folate, vitamin B, K, zinc, calcium, potassium
Onion	Fiber, Vitamin B, C, D, K, zinc, iron, folate, magnesium, potassium
Garlic	Vitamin B, C, calcium, potassium, iron
Milk, butter	Protein, calcium, magnesium, vitamin A, B, E, D, K
Wholegrain bread	Vitamin B, magnesium, potassium, iron, fiber, zinc
Lemon	Vitamin B, C, calcium, magnesium, folate

Mexican Sea Bass with Wholegrain Rice, Avocado, Fresh Mango, Sweetcorn, and a Wholegrain Tortilla

This third-trimester recipe is another delicious combo of omega-3 fatty acid-rich fish, juicy fruit, and vitamin-rich avocado. I’ve served it in a wrap, so you get all the flavors in one go, but it works perfectly fine without one!

Ingredients

• 2 seabass fillets
• 1 avocado, sliced
• 1 mango, sliced
• 2 cups whole-grain rice
• Two handfuls of sweetcorn
• Cilantro
• 1 lime
• 2 whole-grain tortillas
• Butter

Method

1. Cook the rice as per packet instructions. Drain, add the sweetcorn, and set aside.
2. Cook the seabass gently in a little butter and a squeeze of lime juice. It will only take 2-3 minutes per side max. Remove from the pan.
3. Place the chopped mango and avocado on the base of a tortilla. Spoon the rice and sweetcorn over, followed by the seabass, and then top with cilantro and another squeeze of lime juice.

Why is this good for mom and baby?

Seabass	Protein, omega-3 fatty acids, vitamins B, potassium, magnesium
Mango	Fiber, folate, iron, vitamin A, B, C, E
Avocado	Vitamin A, B, C, D, E, K, folate, potassium, omega-3 fatty acids, fiber, magnesium, calcium, iron
Wholegrain rice, tortilla	Vitamin B, magnesium, potassium, iron, fiber, zinc
Cilantro	Vitamin C, K, calcium, fiber, iron, magnesium
Lime	Vitamin B, C, calcium, magnesium, folate
Sweetcorn	Vitamin B, iron, fiber
Butter	Calcium, vitamin A, E, K