If you’re pregnant and watching your money, a cheap pregnancy meal plan on a budget really is possible. Lentils, eggs, oats, yogurt and whatever vegetables are cheap this week will do most of the work.
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My neighbour was pregnant last year and she told me the shopping scared her more than the delivery. Everyone kept telling her what to eat, and none of it was cheap. Sound familiar? So let’s keep this simple.
You don’t need to eat double
This is the biggest myth. ACOG says you need only about 300 extra calories a day in the second trimester, and barely anything more in the first. That’s a banana and some peanut butter, not a second dinner. The CDC also recommends 400 mcg of folic acid every day, and your prenatal vitamin usually covers it.
What to actually buy
Start with dal. It’s cheap, it has protein and iron, and you can stretch one pot over a couple of days. Squeeze a little lemon on it, since vitamin C helps your body soak up the iron.
Eggs too. Boil a bunch at the start of the week and you’ll thank yourself on the days you can’t face the stove. Add milk or yogurt for calcium. Frozen peas and spinach are fine, honestly better than fresh stuff that goes soggy while you’re lying down with nausea. For DHA, tinned sardines are a lot cheaper than fresh fish. Just stay away from high-mercury fish, which is what the health experts say.
A normal day, nothing fancy
Morning, oats with a banana. Lunch, lentil soup and a roti, probably left over from last night. Dinner might be rice, spinach and a couple of eggs. And in between, roasted chana or a small bowl of yogurt, because you will get hungry at 4pm. You always do.
Ways to spend less
Cook a big pot and change the tadka the next day, so it doesn’t feel like the same meal again. Check what’s cheap at the market before you plan, not after. If money’s really tight, ask your doctor or midwife whether any food help programs exist near you. Whatever you do, don’t skip meals to save a bit, because it usually makes the tiredness and nausea worse.
FAQs
What’s the cheapest protein in pregnancy?
Eggs, lentils, chickpeas, canned beans and peanut butter.
Are frozen vegetables okay?
Yes, they keep most of their nutrients. Cook them properly.
Can I get enough iron cheaply?
Mostly, yes. Lentils, spinach, beans and fortified cereal all help. If you’re always exhausted, get your levels checked.