With thousands of expecting and new mums on my program and as a formerly expecting, and now new dad, I am so excited to share with you our new 28 by Sam Wood Pregnancy Fitness Program.

Along with my gentle, safe pregnancy workouts, my nutrition team has carefully designed a pregnancy meal plan to provide expecting mums with all the energy and nutrients required to grow a little superhuman. It also ensures you have the correct nutrients post-pregnancy if you’re breastfeeding.

What you need from a healthy pregnancy meal plan

  • More energy to support a healthy pregnancy and encourage a healthy level of weight gain during pregnancy
  • Slightly more carbohydrates to provide extra energy for you and your growing baby
  • Removal of foods known to be potentially unsafe during pregnancy such as soft cheeses
  • A significant focus on wider abundance of nutrients from vegetables, quality proteins and healthy fats for the optimal health and growth of your baby

Interested to see what a typical ‘day on a plate’ looks like if you’re on our pregnancy program?

This example of a great pregnancy meal plan was on regular rotation with Snez until we welcomed little Willow, so I thought I’d share it with you.

Pregnancy-Safe Breakfast: Kiwi, Coconut and Lime Bircher
Pregnancy-Safe Lunch: Superfood Slaw
Pregnancy-Safe Dinner: Pan-fried Salmon with Sweet Corn and Avo Salsa

What a 28er on our pregnancy fitness & nutrition program might expect to eat for breakfast, lunch and dinner.

  • Breakfast: Kiwi, Coconut and Lime Bircher
  • Lunch: Superfood Slaw
  • Dinner: Pan-fried Salmon with Sweet Corn and Avo Salsa


Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.