10 Realistic First Trimester Meals That Don’t Require Cooking Smells
By Nicole Roggow, Certified Pregnancy Nutrition Coach | Published: November 17, 2025
If you are in your first trimeter, I'm willing to bet at some point you have said to yourself "How am I supposed to cook dinner when every smell makes me want to throw up?!”
You are not alone and is the reality for MANY women in their first trimester. The smell of cooking meat, sautéing onions, or even reheating leftovers can trigger instant nausea. Yet most pregnancy nutrition advice completely ignores this challenge and acts like it never exists - leaving women confused and thinking it's "only them". Or worse, it leaves them thinking that this is going to be a barrier for nutritious eating throughout pregnancy.
As a pregnancy nutrition coach of seven years, I’ve learned that the best first trimester meals actually don’t involve traditional “cooking” at all. We can be really successful with getting nutritious meals in if we work hard to avoid harsh smells like those that come from cooking.
Below, I put together 10 realistic and nourishing meal ideas that won’t trigger smell aversions—because surviving the first trimester (and most of pregnancy!) means working with your symptoms, not against them.
First, Why Do Cooking Smells Become Impossible During the First Trimester...
For one - during early pregnancy, your sense of smell becomes incredibly heightened; this can cause toods that once smelled appetizing now end up triggering immediate nausea from how strong they feel. In addition to that - evolution has developed through the years to present animal meats as "dangerous" because they are foods that often carry food bourne illness. Survival of the fittest has created a really strong aversion for meat/smell of meat over the years because years and years ago, the women that had these aversions to meat were more likely to avoid food-bourne illness and complete their pregnancy. Obviously with refrigeration improvements and food-regulations of modern times, this isn't a huge concern of ours now - however, evolution does not know that! This was a very important innate survival trait that has evolved over time in female humans. HOW COOL.
This innate trait isn’t something you need to “push through.” It’s your body’s natural protection mechanism, and we work with it—not against it.
Now, Back to the 10 Nutrient Dense No-Smell Meals
1. Protein-Packed Smoothie Bowl
Why it works: No cooking required; frozen fruit has minimal smell and lots of nutrient, can pack plenty of calorie dense foods into it which is so beneficial if you are struggling to get enough food in, especially in early pregnancy
What you need:
about 1 cup frozen fruit (berries, bananas, mangoes work really well)
1 scoop of any vanilla protein powder (here is my favorite brand TWENTY2 and you can use code "nicole22")
1/2 cup milk of choice (I love Ripple or Fairlife Whole Milk)
sprinkle of chia seeds
scoop of almond butter if I want to add more fats
Toppings: granola, nuts, or seeds, chop soe fruit up and lay it on top!
Benefits: Protein + vitamins + quality fats, cold foods often feel better when nauseous.
2. No-Cook Protein Pasta
Why it works: Use store-bought shredded or cubed chicken to avoid cooking smells.
What you need:
Any protein pasta (I love Barilla brand)
pre-cooked (can even use frozen!) shredded or cubed chicken
Olive oil or Butter
Baby spinach (I like to throw this in the pasta right before I drain the water, it softens down and you wont even notice its in the dish!
Parmesan (or other cheese) if it sounds good
Benefits: High protein + steady carbs + sneaky iron from the spinach!
This is also great eaten cold or at room temperature later on.
3. Greek Yogurt Bowl
Why it works: Cold, creamy, no odor.
What you need:
about 1 cup Greek yogurt (I prefer the Two Good brand: mild flavor, high protein, low sugar, limited ingredient!)
1–2 tbsp honey or maple syrup (optional)
Handful of granola, nuts, sprinkle of chia seeds
Fruit of choice (berries and bananas work best)
Benefits: Protein, probiotics, calcium, fiber
4. Peanut Butter Toast
Why it works: Familiar, mild smell, simple.
What you need:
High fiber bread (I like Ezekiel or Dave's Killer Bread)
2–3 tbsp peanut butter or almond butter (look for brands without added sugar)
Sliced banana
Drizzle honey
Can also sprinkle chia or hemp seeds!
Benefits: Protein, healthy fats, fiber, potassium
5. Cold Quinoa Salad
Why it works: Batch once, eat cold all week.
What you need:
Cooked quinoa (I like to do this in the instant pot or rice cooker if you have one, you can just "set it and forget it" this way)
Canned chickpeas, rinsed
Diced cucumber (I actually do not like cucumbers and prefer carrots here, you can use any veggie!)
Olive oil + lemon + salt
Benefits: Complete protein + fiber + hydration
6. No-Heat Tuna “Melt"
Why it works: High protein with zero cooking.
What you need:
1 canned tuna (or chicken!), drained
1–2 tbsp greek yogurt
about 1/2 ranch seasoning packet (start with a bit and add it to taste)
High fiber bread or crackers
Slice of cheese if you want, can also add some lettuce, tomato, or avocado if you feel up to it
Benefits: Protein, omega-3s, calcium, fiber.
7. Overnight Oats
Why it works: Prep 3-5 at once, eat all week; no morning cooking, convenient nutrition
What you need:
1/2 cup oats (recommend using higher protein oats) + 1/2 cup milk of choice
1 tbsp chia seeds
can add in some dried cranberries or goji berries
1 tbsp honey or maple syrup
Top with nut butter, honey, or fruit in the morning
Benefits: Fiber, steady energy.
8. Cheese & Crackers Upgraded
Why it works: Gentle flavors; easy assembly, simple foods
What you need:
Whole grain/high fiber crackers
String cheese, cheese cubes, or cheese slices
Apple slices or grapes
Small handful of nuts (almonds, pistachios, cashews)
Benefits: Protein, calcium, fiber, vitamins
Tip: Assemble these in bento-box containers so you can build your own. You can make 3-5 at a time for the week!
9. The Hummus Plate
Why it works: Mediterranean flavors often tolerated; no cooking, easy way to sneak veggies in.
What you need:
Hummus of choice
Pita breads
Baby carrots
Cherry tomatoes
Cucumber slices
Olives if you like the
Benefits: Plant protein, healthy fats, veggies, fiber.
Tip: Buy pre-cut veggies to simplify this even further
10. Protein-Rich Bowl of Cereal
Why it works: Cereal often sounds good—bump up the protein content.
What you need:
High-protein cereal (10g+ per serving, we love Protein Cheerios)
Core Power Milk (by Fairlife, one bottle contains 26g protein!)
Add banana or berries if you would like!
Benefits: Fortified folate/iron, simple way to get protein and calcium.
Nutrition Considerations for First Trimester
Temperature Matters: cold/room-temp foods are often easier than hot foods
Get Ahead on Food When You Feel Good: use your “better” windows for simple prep (quinoa, fruit, oats, pasta).
Bland Isn’t Bad: stick with milder flavors and repeat "safe" eals, you can add more later on in pregnancy as nausea eases.
Convenience Is King: rotisserie chicken, pre-cooked shredded chicken, canned tuna and chicken, canned beans, pre-cut fruit and veggies - shortcuts help you eat regularly and keep you away from food prep.
I Promise Its Okay....
Eat the same meal every day
Buy convenience items
Eat breakfast for dinner
Skip triggers even if they're “healthy”
Ask others to cook and prepare even if you typically do it
Trust that this phase is temporary
For most women, smell sensitivity improves around weeks 12–14. The second trimester is usually welcomed as appetite returns, variety gets easier, and often we can go back to eating more similar to how we did before pregnancy. Sometimes we see some of the aversions and nausea pop back up in the third trimester, but it is typically more mild and easier to handle because we have seen it before - especially if we can nail down some of the strategies and meals discussed above.
If you are struggling with first trimester food aversions and need more personalized solutions like the ones above, WE GOT YOU! You don’t have to figure this out alone, we would be HONORED to help.
Get personalized nutrition coaching that works with your symptoms, not against them.
