Breakfast (about 450 calories):
1. Apple cinnamon walnut oatmeal high in protein, cholesterol, and calcium.
2. English muffin with ham and cheese with pears and almond butter
3. Bacon, egg, pepper, and spinach omelette
4. Toast, banana, and peanut butter
5. Egg Casserole
6.Cottage cheese, berries, whole grain cereal, and low fat milk
7.Banana nut oatmeal, tea, and Greek yogurt
Snacks (about 200 calories):
1.Protein shakes are great for on the go or in short time increments
2.Celery and peanut butter
3.Avocado and triscuit crackers
4.Triscuits with hard cheese and dried cranberries
5.Hummus and vegetables
6.Banana and peanut butter
7.Chocolate chunk Luna all natural protein bar
Lunch (about 500-650 calories)
1.Tomato and spinach, hummus and egg pita
2.Crab salad sandwich
3.Mexican salad (tomatoes, black beans, lettuce, sweet potato, and corn)
4.Veggie burger with cheese, mushroom, onion, pickle, and spinach
5.Healthy choices at panera or chipotle to avoid cooking
6.Avocado and tuna salad sandwich to help acheive omega 3 fatty acids
7.Miso or black bean soup to help with fiber and digestion
Snacks (about 200 calories):
1.Flax seeds and granola sprinkled on non fat yogurt and peaches for protein and calcium
2.Lean pasta pre made meals from the store to have easy meals
3.Parmesan and black pepper corn
4.Minestrone soup
5.Dark chocolate to gain antioxidants
6.Cashew trail mix
7.Smart food popcorn
Dinner (about 600 calories)
1.Pork kebabs with pineapple and bell peppers (made with olive oil)
2.Amy's organic pesto pizza (containing mixed greens, cucumbers, grape tomatoes, and chick peas) as a great iron source
3.Parmesan chicken tenders with marinara sauce
4.Nachos with pinto beans, reduced fat cheese, and Greek yogurt
5.Spaghetti squash casserole
6.Pot roast with vegetables
7.Ground turkey tacos
For more information on the importance of servings and why certain portions of food are needed visit: http://www.livescience.com/45090-pregnancy-diet.html
1. Apple cinnamon walnut oatmeal high in protein, cholesterol, and calcium.
2. English muffin with ham and cheese with pears and almond butter
3. Bacon, egg, pepper, and spinach omelette
4. Toast, banana, and peanut butter
5. Egg Casserole
6.Cottage cheese, berries, whole grain cereal, and low fat milk
7.Banana nut oatmeal, tea, and Greek yogurt
Snacks (about 200 calories):
1.Protein shakes are great for on the go or in short time increments
2.Celery and peanut butter
3.Avocado and triscuit crackers
4.Triscuits with hard cheese and dried cranberries
5.Hummus and vegetables
6.Banana and peanut butter
7.Chocolate chunk Luna all natural protein bar
Lunch (about 500-650 calories)
1.Tomato and spinach, hummus and egg pita
2.Crab salad sandwich
3.Mexican salad (tomatoes, black beans, lettuce, sweet potato, and corn)
4.Veggie burger with cheese, mushroom, onion, pickle, and spinach
5.Healthy choices at panera or chipotle to avoid cooking
6.Avocado and tuna salad sandwich to help acheive omega 3 fatty acids
7.Miso or black bean soup to help with fiber and digestion
Snacks (about 200 calories):
1.Flax seeds and granola sprinkled on non fat yogurt and peaches for protein and calcium
2.Lean pasta pre made meals from the store to have easy meals
3.Parmesan and black pepper corn
4.Minestrone soup
5.Dark chocolate to gain antioxidants
6.Cashew trail mix
7.Smart food popcorn
Dinner (about 600 calories)
1.Pork kebabs with pineapple and bell peppers (made with olive oil)
2.Amy's organic pesto pizza (containing mixed greens, cucumbers, grape tomatoes, and chick peas) as a great iron source
3.Parmesan chicken tenders with marinara sauce
4.Nachos with pinto beans, reduced fat cheese, and Greek yogurt
5.Spaghetti squash casserole
6.Pot roast with vegetables
7.Ground turkey tacos
For more information on the importance of servings and why certain portions of food are needed visit: http://www.livescience.com/45090-pregnancy-diet.html