A Harvard Study Linked Seafood to Fewer Fussy, Itchy Babies: 18 Easy Pregnancy Dinners for Moms-to-Be

Every new parent knows the sound of a baby who will not stop crying. A new study from Harvard and Boston Children’s Hospital looked back at what more than 1,300 moms ate while pregnant, and one simple habit stood out: eating more seafood and a Mediterranean-style diet was linked to fewer babies with both colic and eczema. These easy pregnancy dinners are built on those same foods: low-mercury fish, beans, whole grains, vegetables and olive oil. Always follow your own doctor or midwife’s advice about what to eat while pregnant..

What the study found, plus a sheet pan salmon recipe for pregnancy dinners

The study, published October 12, 2026, in JAMA Network Open, followed women who joined Project Viva, a Massachusetts study, between 1999 and 2002. About 26% of the babies had colic and 5% had both colic and eczema. Each step up on a Mediterranean diet score was linked to a 15% lower risk of both, and each weekly serving of seafood was linked to a 25% lower risk. Dairy, eggs and nuts showed no link. It shows a link, not proof of cause. This salmon dinner checks every box.

You will need: 4 salmon fillets (about 5 oz each), 2 cans (15 oz each) cannellini beans (rinsed), 2 cups cherry tomatoes, 3 tablespoons olive oil, 2 cloves garlic (sliced), 1 lemon (zest and juice), 1 teaspoon salt, 1/2 teaspoon pepper, 1 teaspoon dried oregano, 2 handfuls baby spinach.

How to make it: Heat the oven to 425 F. Toss the beans, tomatoes, garlic, 2 tablespoons oil, oregano, half the salt and pepper on a sheet pan. Roast 10 minutes. Push to the sides, add the salmon, brush with the rest of the oil and season. Roast 12 to 15 minutes until the salmon reaches 145 F and flakes easily. Stir the spinach into the hot beans to wilt. Finish with lemon zest and juice.

Pregnancy dinners made easy: baked salmon with green beans and potatoes

Salmon is one of the fish the FDA lists among its best choices for pregnancy because it is low in mercury. This is about the easiest way to cook it: salmon, green beans and little potatoes on one pan, with lemon and olive oil. Make sure the fish is fully cooked to 145 F, when it turns opaque and flakes with a fork. If you love salmon, browse our easy salmon dinners for busy nights too.

You will need: 4 salmon fillets, 1 1/2 pounds baby potatoes (halved), 12 oz green beans (trimmed), 3 tablespoons olive oil, 2 cloves garlic (minced), 1 lemon (sliced), 1 teaspoon salt, 1/2 teaspoon pepper, fresh dill.

How to make it: Heat the oven to 425 F. Toss the potatoes with 1 tablespoon oil, salt and pepper and roast 20 minutes. Add the green beans and salmon to the pan, brush with the rest of the oil and garlic, and top the salmon with lemon slices. Roast 12 to 15 minutes until the salmon reaches 145 F. Sprinkle with dill.

Pan-seared sardines with lemon and greens

Sardines are small, cheap and low in mercury, and they are rich in the omega-3 fats found in seafood. Fresh sardines cook in minutes in a hot pan; canned sardines in olive oil are already cooked and can go straight onto whole grain toast. Serve them with a crisp green salad and plenty of lemon. Quick poll: A) love sardines, B) never tried them, C) only on toast, D) not for me.

You will need: 1 pound fresh sardines (cleaned) or 2 cans sardines in olive oil, 1 tablespoon olive oil, salt and pepper, 1 lemon, 4 cups mixed greens, cherry tomatoes, 4 slices whole grain bread (toasted).

How to make it: For fresh sardines: pat dry, season and cook in hot oil 2 to 3 minutes per side until cooked through and opaque. For canned: drain and warm gently in a pan. Toss the greens and tomatoes with a little oil and lemon. Serve the sardines over the salad or on the toast with lemon wedges.

Lemony shrimp and vegetable orzo

Shrimp is another low-mercury seafood choice, and it cooks in about three minutes. Here it goes into a one-pot orzo with zucchini, spinach, lemon and a little feta. Use pasteurized feta (check the label), which is the safe choice in pregnancy. It tastes like a Greek vacation and is ready in about 25 minutes. Would you add more lemon or more feta?

You will need: 1 pound large shrimp (peeled), 1 1/2 cups orzo (whole wheat if you like), 3 cups low-sodium chicken broth, 2 tablespoons olive oil, 2 cloves garlic, 1 zucchini (diced), 2 cups spinach, 1 lemon, 1/2 cup crumbled pasteurized feta, salt, pepper, parsley.

How to make it: Cook the shrimp in 1 tablespoon oil 2 minutes per side until pink and opaque; set aside. Add the rest of the oil, garlic and orzo and stir 1 minute. Add the broth and simmer 9 to 10 minutes, stirring, until tender. Stir in the zucchini and spinach for the last 3 minutes. Return the shrimp, add lemon juice and top with feta and parsley.

Baked cod with cherry tomatoes and olives

Among pregnancy dinners with fish, cod is a favorite. It is mild, flaky and low in mercury, so it is a good fish for anyone who is not sure they like fish. Baked in one dish with tomatoes, olives, garlic and olive oil, it makes its own sauce. Serve it with crusty whole grain bread or brown rice to soak up the juices. Cook until the fish flakes easily and is opaque all the way through. Is cod your go-to fish?

You will need: 4 cod fillets (about 5 oz each), 2 cups cherry tomatoes (halved), 1/3 cup pitted Kalamata olives, 2 cloves garlic (sliced), 3 tablespoons olive oil, 1 teaspoon dried oregano, salt and pepper, 1 lemon, parsley.

How to make it: Heat the oven to 400 F. Put the tomatoes, olives, garlic, 2 tablespoons oil and oregano in a baking dish and roast 10 minutes. Nestle in the cod, drizzle with the rest of the oil and season. Bake 12 to 15 minutes until the fish reaches 145 F and flakes. Squeeze over lemon and sprinkle with parsley.

Red lentil soup, one of the cheapest pregnancy dinners

Lentils are a big part of the Mediterranean way of eating. They are cheap, full of fiber and protein, and red lentils melt into a silky soup in about 25 minutes with no soaking. A squeeze of lemon at the end makes it taste bright and fresh. Make a big pot and freeze portions for the tired days ahead. Do you like your soup smooth or chunky?

You will need: 1 1/2 cups red lentils (rinsed), 2 tablespoons olive oil, 1 onion (diced), 2 carrots (diced), 2 cloves garlic, 1 teaspoon cumin, 1 teaspoon paprika, 6 cups low-sodium vegetable broth, 1 teaspoon salt, 1 lemon.

How to make it: Heat the oil in a pot and cook the onion and carrots 6 minutes. Add the garlic, cumin and paprika and stir 1 minute. Add the lentils and broth, bring to a boil and simmer 20 to 25 minutes until soft. Blend part or all of the soup. Season with salt and stir in lemon juice.

Chickpea and spinach stew

For meatless pregnancy dinners, chickpeas and greens simmered in a garlicky tomato sauce make a filling meal for under ten dollars. It is the kind of slow, simple food Mediterranean families have eaten for generations. Serve it with whole grain bread, brown rice or a spoon of plain yogurt on top. Beans and leafy greens are both staples of the eating pattern the study looked at. Would your family eat a meatless night?

You will need: 2 cans (15 oz each) chickpeas (rinsed), 2 tablespoons olive oil, 1 onion (chopped), 3 cloves garlic, 1 teaspoon smoked paprika, 1 teaspoon cumin, 1 can (14 oz) crushed tomatoes, 1 cup vegetable broth, 5 oz baby spinach, salt, pepper.

How to make it: Cook the onion in the oil 5 minutes. Add the garlic and spices for 1 minute. Add the chickpeas, tomatoes and broth and simmer 15 minutes. Stir in the spinach until wilted. Season with salt and pepper.

Greek chicken and grain bowls

Bowls are perfect pregnancy dinners when everyone at the table wants something a little different. Lemon-oregano chicken goes over farro or brown rice with beans, cucumber, tomato and a cool yogurt sauce. Cook the chicken all the way through, to 165 F. Make extra grains on Sunday and dinner comes together in minutes on a busy weeknight. What would you put in your bowl?

You will need: 1 1/2 pounds boneless chicken thighs or breasts, 2 tablespoons olive oil, 1 lemon, 2 cloves garlic, 1 teaspoon oregano, salt, pepper, 3 cups cooked farro or brown rice, 1 can white or black beans (rinsed), 1 cucumber, 1 cup cherry tomatoes, 1 cup plain Greek yogurt with grated cucumber and dill.

How to make it: Marinate the chicken in oil, lemon juice, garlic, oregano, salt and pepper for 15 minutes. Cook in a hot skillet 5 to 6 minutes per side until it reaches 165 F. Rest and slice. Fill bowls with grains, beans, cucumber and tomatoes, top with chicken and a spoon of yogurt sauce.

Whole wheat pasta with broccoli, garlic and olive oil

Some nights you just want a bowl of pasta, and that is fine. This one uses whole wheat pasta for extra fiber, a whole head of broccoli and good olive oil and garlic for flavor. Cook the broccoli right in the pasta water to save a pot. A sprinkle of Parmesan finishes it. Pasta night: yes or yes?

You will need: 12 oz whole wheat pasta, 1 large head broccoli (cut into small florets), 1/4 cup olive oil, 4 cloves garlic (sliced), pinch of red pepper flakes (optional), 1/2 teaspoon salt, 1 lemon, 1/2 cup grated Parmesan.

How to make it: Cook the pasta in salted water. Add the broccoli for the last 3 minutes. Save 1 cup of the water and drain. Warm the oil and garlic in the pot until golden. Add the pasta, broccoli, pepper flakes and a splash of pasta water and toss. Finish with lemon juice and Parmesan.

Salmon cakes with yogurt dill sauce

Canned salmon is cheap, shelf-stable and low in mercury, and it turns into crispy golden cakes kids like too. A quick yogurt and dill sauce makes them feel special. Canned salmon with the soft bones also adds a little calcium. Serve with a salad or roasted vegetables. Like many of these pregnancy dinners, they freeze well, so make a double batch for after the baby arrives. Would you try canned salmon?

You will need: 2 cans (6 oz each) salmon (drained), 1 egg, 1/2 cup whole wheat breadcrumbs, 2 green onions (sliced), 1 tablespoon Dijon mustard, 1 lemon (zest), salt, pepper, 2 tablespoons olive oil. Sauce: 3/4 cup plain Greek yogurt, 1 tablespoon chopped dill, 1 tablespoon lemon juice.

How to make it: Mix the salmon, egg, breadcrumbs, onions, mustard, zest, salt and pepper. Shape into 8 patties and chill 10 minutes. Cook in the oil over medium heat 3 to 4 minutes per side until golden and hot in the center. Stir the sauce ingredients together and serve on the side.

Bean and vegetable minestrone

Minestrone is the Italian clean-out-the-fridge soup: beans, pasta and whatever vegetables you have, simmered in a tomato broth. Of all these pregnancy dinners, it may pack the most vegetables into one bowl. Make a big batch on the weekend; it tastes even better the next day. Top it with a spoon of pesto or grated Parmesan. Soup and bread for dinner: comforting or not enough?

You will need: 2 tablespoons olive oil, 1 onion, 2 carrots, 2 celery stalks (all diced), 2 cloves garlic, 1 zucchini (diced), 1 can (14 oz) diced tomatoes, 6 cups low-sodium broth, 1 can (15 oz) kidney or cannellini beans (rinsed), 1 cup small whole wheat pasta, 2 cups chopped kale or spinach, 1 teaspoon Italian herbs, salt, pepper.

How to make it: Cook the onion, carrots and celery in the oil 8 minutes. Add the garlic, zucchini and herbs for 2 minutes. Add the tomatoes and broth and simmer 15 minutes. Add the beans and pasta and cook 8 to 10 minutes. Stir in the greens until wilted. Season and serve.

Stuffed peppers with brown rice and turkey for freezer-friendly pregnancy dinners

Stuffed peppers are a full dinner in a cute, edible bowl. Lean ground turkey, brown rice, tomatoes and herbs fill sweet bell peppers, then everything bakes until tender. Make sure the turkey is cooked through to 165 F before stuffing. They freeze well, which is a gift to your future self. Which color pepper do you pick: red, yellow or green?

You will need: 6 bell peppers (tops cut off, seeded), 1 pound lean ground turkey, 1 onion (diced), 2 cloves garlic, 1 1/2 cups cooked brown rice, 1 can (14 oz) diced tomatoes, 1 teaspoon oregano, 1 teaspoon paprika, salt, pepper, 1/2 cup shredded mozzarella.

How to make it: Heat the oven to 375 F. Cook the turkey and onion until no pink remains, then add the garlic, tomatoes, rice and spices and simmer 5 minutes. Fill the peppers and stand them in a baking dish with 1/2 cup water. Cover and bake 35 minutes. Uncover, add the cheese and bake 10 minutes more.

Fish tacos with crunchy slaw, a fun twist on pregnancy dinners

Taco night works for seafood too. Use a mild, low-mercury white fish like cod, tilapia or pollock, season it with chili and lime, and cook it all the way through. A crunchy cabbage slaw with lime and a little yogurt adds color and crunch. Serve in warm corn tortillas with avocado. Fish tacos or beef tacos?

You will need: 1 1/2 pounds cod, tilapia or pollock, 1 tablespoon olive oil, 1 teaspoon chili powder, 1/2 teaspoon cumin, salt, 2 limes, 3 cups shredded cabbage, 1/4 cup plain Greek yogurt, 1/4 cup chopped cilantro, 8 to 12 corn tortillas, 1 avocado.

How to make it: Season the fish with oil, chili powder, cumin, salt and lime juice. Cook in a hot skillet 3 to 4 minutes per side until opaque and it flakes (145 F). Toss the cabbage with the yogurt, cilantro, lime juice and a pinch of salt. Warm the tortillas and fill with fish, slaw and avocado.

Mediterranean quinoa salad with chickpeas and feta

This salad is a great make-ahead lunch or light dinner. Quinoa and chickpeas bring protein, while cucumber, tomato, olives and herbs make it fresh. Use pasteurized feta, and keep the salad in the fridge for up to four days. It packs well for work. Add leftover cooked salmon or chicken on top for a bigger meal. Would you eat this for lunch all week?

You will need: 1 cup quinoa (rinsed), 2 cups water, 1 can chickpeas (rinsed), 1 cucumber (diced), 1 cup cherry tomatoes (halved), 1/3 cup sliced olives, 1/4 cup chopped parsley, 1/2 cup crumbled pasteurized feta. Dressing: 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon oregano, salt, pepper.

How to make it: Simmer the quinoa in the water, covered, 15 minutes. Rest 5 minutes and fluff. Cool. Whisk the dressing. Toss the quinoa with the chickpeas, cucumber, tomatoes, olives, parsley and dressing. Top with feta.

White bean and kale soup

This cozy soup is ready in about 30 minutes and costs very little. Creamy white beans, dark leafy kale, carrots and garlic simmer in broth with a drizzle of olive oil at the end. Beans, greens and olive oil are three pillars of Mediterranean eating. Serve it with a slice of whole grain bread. Would you make this on a rainy night?

You will need: 2 tablespoons olive oil, 1 onion, 2 carrots, 2 celery stalks (diced), 3 cloves garlic, 2 cans (15 oz each) cannellini beans (rinsed), 6 cups low-sodium broth, 1 bunch kale (stems removed, chopped), 1 teaspoon thyme, salt, pepper, 1 lemon.

How to make it: Cook the onion, carrots and celery in the oil 8 minutes. Add the garlic and thyme. Add the beans and broth and simmer 15 minutes. Mash some beans against the pot to thicken. Stir in the kale and simmer 5 minutes. Season and finish with lemon juice and a drizzle of oil.

No-cook pregnancy dinners: a hummus plate with warm pita and vegetables

Not every dinner needs a stove. A big plate of hummus with warm whole wheat pita, crunchy vegetables, olives and a few pieces of leftover chicken or a hard-cooked egg is a real meal. It is perfect for nights when heartburn or tiredness makes cooking hard. Homemade hummus takes five minutes in a blender. Would you call this dinner?

You will need: 1 can (15 oz) chickpeas (drained, liquid saved), 1/4 cup tahini, 1 lemon, 1 clove garlic, 2 tablespoons olive oil, 1/2 teaspoon salt, 1/2 teaspoon cumin. To serve: whole wheat pita, cucumbers, carrots, peppers, cherry tomatoes, olives.

How to make it: Blend the chickpeas, tahini, lemon juice, garlic, oil, salt and cumin, adding 2 to 4 tablespoons of the saved liquid until smooth. Spread on a plate and drizzle with oil. Warm the pita and slice the vegetables. Arrange everything on a big platter.

Roast chicken with lemon and vegetables

A roast chicken on Sunday turns into a week of pregnancy dinners: sliced chicken for bowls, soup from the leftovers and sandwiches for lunch. Roasting it on a bed of carrots, onions and potatoes gives you a whole dinner from one pan. Use a meat thermometer and roast until the thickest part of the thigh reaches 165 F. Do you fight over the crispy skin at your house?

You will need: 1 whole chicken (4 to 5 pounds), 1 lemon (halved), 4 cloves garlic, 2 tablespoons olive oil, 1 teaspoon salt, 1/2 teaspoon pepper, 1 teaspoon dried thyme, 1 pound carrots, 1 pound small potatoes, 1 onion (cut into wedges).

How to make it: Heat the oven to 425 F. Toss the vegetables with 1 tablespoon oil and salt in a roasting pan. Rub the chicken with the rest of the oil, salt, pepper and thyme, and put the lemon and garlic inside. Set the chicken on the vegetables. Roast 1 hour 10 minutes to 1 hour 30 minutes until the thigh reaches 165 F. Rest 15 minutes before carving.

Greek yogurt with fruit and walnuts for dessert

Dessert can be simple and still feel like a treat. Thick Greek yogurt topped with fresh fruit, a handful of walnuts and a drizzle of honey is sweet, creamy and filling. Walnuts bring a plant form of omega-3 fat, and yogurt brings protein and calcium. Choose plain yogurt so you control the sweetness. Which of these pregnancy dinners are you making first this week?

You will need: 2 cups plain Greek yogurt, 2 cups mixed fresh fruit (berries, kiwi, banana, orange), 1/2 cup walnuts (chopped), 2 tablespoons honey, 1/2 teaspoon cinnamon.

How to make it: Spoon the yogurt into four bowls. Top with the fruit and walnuts. Drizzle with honey and sprinkle with cinnamon. Serve right away, or layer in jars and chill for up to a day.