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MealPlan

Pregnancy Meal Plan

Balanced and healthful diet for entire pregnancy.
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

Pregnancy Diet

When you are pregnant, it is important to eat a well-balanced, healthful diet. During pregnancy, you need more of the essential nutrients, and starting in the second trimester you will need about 300 extra calories per day. Most pregnant women need between 2,400-2,700 calories a day.

Daily Nutrition Information:

Calories Carbohydrate Protein Fat Fiber Sodium Folate Calcium Iron
2400 46% 28% 26% 40g 2074mg 465mcg 1292mg 24mg

Day 1
Breakfast 1 cup cinnamon oatmeal with 1 large apple
1cup skim milk
Morning
Snack		 1 cup strawberries and 1 medium banana blended with 8 ounces skim milk
Lunch 8 ounces grilled chicken on 1 whole wheat bun

2 cups spinach with ¼ cup carrots, ¼ cup peppers, ¼ cup red onions, ¼ cup cucumbers, and 2 tablespoons orange vinaigrette
Afternoon
Snack		 6 ounces low fat yogurt with 1 cup blueberries
Dinner 8 ounces roasted turkey with ½ ounce gravy, 1 cup sweet potatoes and 1 cup summer squash
Evening
Snack		 2 tablespoons peanut butter and 1 medium banana with 10 whole wheat crackers

Day 2
Breakfast 1 cup All Bran® Cereal with 6 ounces skim milk and 2 tablespoons raisins
8 ounces 100% orange juice
Morning
Snack		 2 ounces granola with 6 ounces low fat vanilla yogurt and 1 cup strawberries
Lunch 6 ounces roast turkey on 1 whole wheat bun with 1 slice Swiss cheese, ¼ cup lettuce, ¼ cup tomato, and 2 tablespoons avocado spread
Afternoon
Snack		 1 cup grapes and 8 ounces skim milk
Dinner 1½ cups hearty minestrone soup with ½ cup brown rice and ½ cup black beans
2 cups tossed baby green salad with 1 tablespoon raspberry vinaigrette

Day 3
Breakfast 2 eggs with 2 slices whole wheat toast and 2 tablespoons fruit spread
1 cup skim milk
Morning
Snack		 1 Anytime Health™ Snack Bar
Lunch 1 Chipotle® Salad with 6 ounces chicken and 4 ounces fajita vegetables
Afternoon
Snack		 1 fruit bowl with 1 ounce nuts and 1 tablespoon light whip cream
Dinner 8 ounce grilled flat iron steak with 1 baked potato
1 cup roasted asparagus, ½ cup roasted red onions, and ½ cup roasted bell peppers
Evening
Snack		 ½ cup light vanilla ice cream with 1 cup raspberries

Day 4
Breakfast 2 waffles with 1 cup mixed berries and 6 ounces low fat yogurt
Morning
Snack		 1 Anytime Health™ Snack Bar
Lunch 8 ounces grilled salmon
2 cups spinach, ½ ounce candied walnuts, 6 orange slices, and 2 tablespoons citrus vinaigrette
Afternoon
Snack		 1 cup celery sticks with 1 tablespoon peanut butter
Dinner 8 ounces chicken cordon bleu with 1 cup spaghetti squash and 1 cup asparagus
Evening
Snack		 ½ cup light ice cream with 1 medium banana and 1 cup strawberries

Day 5
Breakfast 1 blueberry muffin
1 large apple
8 ounces 100% orange juice
Morning
Snack		 1½ ounces trail mix
Lunch 8 ounces grilled salmon on 1 whole wheat bun with ¼ cup spinach, ¼ cup tomatoes, and 1 tablespoon avocado spread
Afternoon
Snack		 ¼ cup Mexican bean dip with 15 tortilla chips
Dinner 8 ounce lemon and lime chicken burrito
2 cups spinach salad, 1 cup raw fajita vegetables and 2 tablespoons citrus vinaigrette
Evening
Snack		 6 ounces low fat yogurt with 1 cup strawberries and 1 cup blueberries

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