Organized eats

Ensure you’re getting the proper nutrition with this handy seven-day food guide.

As a dietician, blogger and mom, I tend to approach eating during pregnancy in a way that celebrates food both for its flavor and the nourishment it provides mom and baby. Amidst the first trimester energy drain and the onset of “pregnancy brain,” it’s often hard to find the time and motivation to ensure your diet includes delicious foods that meet your prenatal nutrient needs. The goal of the following meal and snack plan is to provide plenty of fuss-free options that pack a healthful punch and allow you to take pleasure in the art of eating. I like to think prenatal food choices are the first examples we set for our child, so eat well, expose your baby to many flavors, and show her that healthy food is important, delicious and worthy of being enjoyed.

Monday
Breakfast
• 1 cup low-fat cottage cheese topped with ½ cup fresh cut pear
• 1 whole grain English muffin spread with 1 tablespoon peanut butter

Morning snack
• Trail mix: Try mixing walnuts with dried cranberries and apricots.
• 1 cup fat-free or soy milk

Lunch
• Salmon salad wrap: Fill 1 whole-wheat pita with ½ can wild salmon, ½ cup spinach leaves, ¼ cup roasted red peppers and 1 tablespoon low-fat plain yogurt or light mayonnaise.
• ½ cup lentil soup

Afternoon snack
• 1 cup chocolate low-fat or soy milk
• 3 ginger snaps

Dinner
• 4 ounces shredded rotisserie chicken
• 1 baked potato topped with 1 tablespoon light sour cream and 1 tablespoon salsa
• 2 cups sautéed chard

Evening snack
• 1 cup whole grain cereal with ½ cup fat-free or soy milk

Tuesday
Breakfast
• 1 cup oatmeal with ½ cup unsweetened applesauce, 2 teaspoons brown sugar and ½ cup fat-free or soy milk

Morning snack
• ½ grapefruit
• 1 part-skim mozzarella string cheese

Lunch
• Tex-Mex style green salad: Toss together 2 cups mixed lettuce leaves, 1 cup black beans, 2 tablespoons sliced black olives, ½ medium avocado, 1 tablespoon sour cream, 10 to 15 tortilla chips and 1 tablespoon salsa.
• 1 orange

Afternoon snack
• 1 small banana spread with 1 tablespoon peanut butter
• 1 tablespoon raisins

Dinner
• 4 ounces pan-seared rainbow trout
• Baked sweet potato fries: Slice 1 large sweet potato into wedges, season with a drizzle of olive oil and a sprinkle of cinnamon; bake at 400° F for 45 minutes.
• 1 ½ cups sautéed turnip greens
• Citrus fruit salad: Toss ¼ cup each chopped grapefruit and tangerine with 1 tablespoon chopped fresh mint.

Evening snack
• 1 cup low-fat chocolate pudding

Wednesday
Breakfast
• Fruit smoothie: Blend 1 banana, ½ cup frozen berries, ½ cup low-fat cottage cheese, ½ cup low-fat yogurt, 2 tablespoons flax seed, ½ teaspoon vanilla extract and honey to taste.
• 1 slice of whole-wheat toast spread with 1 tablespoon almond butter

Morning snack
• 1 ounce cheese
• 4 to 6 whole grain crackers

Lunch
• Rotisserie chicken salad wrap: Wrap 3 to 4 ounces shredded rotisserie chicken, ½ cup spinach leaves, ¼ cup roasted red peppers and 1 tablespoon mayonnaise in a whole-wheat tortilla.
• ½ cup whole-wheat pasta salad with roasted vegetables

Afternoon snack
• 1 whole grain pita spread with 2 tablespoons hummus
• 1 cup 100 percent vegetable juice

Dinner
• Butternut squash ravioli with sage butter
• Roasted beet salad: Top 1 cup roasted beets with 1 tablespoon toasted walnuts and 1⁄8 cup feta cheese; serve atop wilted greens.

Evening snack
• 1 cup sorbet or frozen yogurt topped with 1 tablespoon dark chocolate chips, 1 tablespoon pistachios and ½ cup frozen raspberries

Thursday
Breakfast
• 1 cup whole grain cereal topped with 2 tablespoons chopped pecans, ¼ cup berries and 1 cup fat-free or soy milk

Morning snack
• 1 apple cut into wedges and spread with 1 tablespoon peanut butter and 2 tablespoons raisins

Lunch
• Pita pizza: Top 1 whole grain pita with 2 tablespoons tomato sauce, 1⁄3 cup part-skim shredded mozzarella cheese, ½ cup chopped vegetables (peppers, onions, mushrooms, spinach) and 2 to 3 ounces anchovies; heat until cheese is bubbly.
• 1 orange

Afternoon snack
• ½ cup vegetable soup
• 4 whole grain crackers

Dinner
• Burrito: Roll 1 cup pinto beans, ¼ cup brown rice, 1 ounce shredded cheddar cheese, ½ cup steamed vegetables into a whole-wheat tortilla; top with salsa and a squeeze of lime.
• 10 baked tortilla chips and salsa
• 1 cup fat-free or soy milk

Evening snack
• ½ cup unsweetened applesauce mixed into 1 cup low-fat plain or vanilla yogurt

Friday
Breakfast
• ½ cup oatmeal topped with 1 tablespoon peanut butter, ½ banana and a drizzle of honey
• 1 cup fat-free or soy milk 

Morning snack
• 1 whole-wheat English muffin, toasted and topped with 1 ounce Swiss cheese.

Lunch
• 1 sweet potato topped with 1 cup low-fat cottage cheese
• Spinach salad: Toss spinach leaves, ½ orange cut into cubes and 1 tablespoon toasted almond slivers in a light citrus vinaigrette.

Afternoon snack
• ½ cup baby carrots dipped into 1 tablespoon creamy dressing (low-fat plain yogurt, minced garlic and fresh herbs such as thyme, mint or parsley)
• 1 cup fat-free or soy milk

Dinner
• 3 ounces grilled salmon
• 1 cup brown rice
• 1 cup steamed broccoli
• Mixed berry yogurt: Mix ½ cup frozen mixed berries (thawed), dash of almond extract, ½ cup fat-free or low-fat yogurt.

Evening snack
• 1 slice whole-wheat banana bread
• 1 cup hot decaffeinated tea

Saturday
Breakfast
• Breakfast quesadilla: Fill 1 whole-wheat tortilla with 2 tablespoons salsa, ¼ cup diced peppers, ¼ cup shredded cheese and 1 scrambled egg; bake at 400° F for about 10 minutes.
• ½ grapefruit

Morning snack
• ½ cup cereal or muesli with ½ cup fat-free or soy milk

Lunch
• Stuffed baked potato: Scoop out the inside of a baked potato and combine with ¼ cup shredded cheddar cheese, ¼ cup plain low-fat yogurt, ¼ cup chopped green onions and bell peppers, ½ cup black beans, and salt and pepper to taste. Return mixture to skin; bake at 375° F for 20 minutes. Serve with salsa.
• ¼ cup unsweetened dried fruit such as apricots or mangos

Afternoon snack
• 3 cups light popcorn
• ½ cup 100 percent fruit juice mixed with ½ cup seltzer water

Dinner
• Bean soup: Combine 1 ½ cups dried white beans, 1 pint sliced baby portobello mushrooms, 6 cloves minced garlic, 1 tablespoon thyme, 1 tablespoon sage, 4 teaspoons rosemary and enough water to cover the ingredients by about 2 inches; simmer for about an hour or until beans are tender and water has reduced.
• 1 cup roasted butternut squash
• 2 slices whole grain bread
• 1 cup fat-free or soy milk

Evening snack
• 1 cup hot chocolate made with fat-free or soy milk

Sunday
Breakfast
• 1 multigrain Belgian waffle topped with butter and fruit jam
• ½ grapefruit
• 1 cup fat-free or soy milk

Morning snack
• ½ cup mashed roasted butternut squash topped with toasted pecans and cinnamon

Lunch
• Easy stir fry: In a skillet, cook 1 cup cubed tofu, ½ cup broccoli florets, ½ cup bell peppers, ¼ cup diced onion
• 1 cup brown rice
• 1 cup fat-free or soy milk

Afternoon snack
• Guacamole: Combine ½ mashed avocado, squeeze of lime, 1 tablespoon salsa.
• 1 whole-wheat pita cut into triangles and toasted

Dinner
• 1 cup vegetarian chili over ½ cup whole grain elbow pasta, topped with 1 ounce grated cheddar cheese
• 1 tangerine 

Evening snack
• 1 cup low-fat or soy chocolate milk
• 3 small oatmeal cookies

Facebook comments