A Week of Delicious Pregnancy Meals

and Snacks
Eating healthy when you're pregnant can be hard: You have crazy cravings
and an even crazier schedule. But eating right is important for your
growing baby, so check out these nutritious, dietician-approved meals.
There's even fro-yo!

Your Pregnancy Meal Plan

This plan is designed so that you can pick a different meal and snack for
each day of the week; we've counted the calories for you. And you get to
eat lots -- breakfast, lunch, dinner, two snacks (one calcium rich, one
regular), and a treat. Woo hoo! All recipes are single servings, so this is a
total no-brainer. The recipes here are an average of 400 calories more
than a non-pregnant woman eats (exactly what you need during your
second and third trimester).
Total daily calories: 2200
If your doctor says you are underweight, you'll likely need about 2400
calories a day: Add an after-dinner snack from the snack list or double the
size of one snack during the day.
If you started your pregnancy overweight, you'll likely need about 2000
calories a day: Only choose one snack each day.

Breakfast 1: Classic Apple-Cinnamon Overnight Oats

Remembering to prepare these oats before bed may not be easy, but you'll
love waking up to a pre-made breakfast. Pour one cup of nonfat milk over
2/3 cup rolled oats and stir in 1/4 tsp cinnamon. Cover with plastic wrap
and let sit in the fridge overnight. In the morning, add 2 tablespoons
chopped walnuts and a small apple (chopped).
NUTRIENT TOTALS
Calories: 448.3
Protein: 19.6 g
Carbohydrate: 65.3 g
Dietary Fiber: 9.148 g
Total Sugars: 24.2 g
Total Fat: 13.8 g
Saturated Fat: 1.84 g
Cholesterol: 4.94 mg
Total Omega-3 FA: 1.43 g
Calcium: 560.1 mg
Iron: 3.147 mg
Sodium: 132.1 mg
Vitamin D: 0 mcg
Folate: 47.7 mcg
Folic Acid: 0 mcg

Breakfast 2: Egg Wrap

Craving some Mexican? This egg wrap will satisfy your early-morning
munchies. Scramble one egg and one egg white in 2 teaspoons olive oil.
Add 1 cup baby spinach and saut until just wilted. Put egg-spinach
mixture on a 10-inch whole wheat tortilla, along with 1/4 cup reduced fat
shredded Mexican blend cheese and 1/4 cup salsa. Roll up and enjoy.
NUTRIENT TOTALS
Calories: 453.4
Protein: 26.2 g
Carbohydrate: 44 g
Dietary Fiber: 6.86 g
Total Sugars: .941 g
Total Fat: 21.2 g
Saturated Fat: 5.989 g
Cholesterol: 231.5 mg
Total Omega-3 FA: .164 g
Calcium: 353.8 mg
Iron: 4.448 mg
Sodium: 856.6 mg
Vitamin D: .438 mcg
Folate: 123.6 mcg
Folic Acid: 16.8 mcg

Breakfast 3: Pear and Cheese Breakfast Sandwich

An English muffin turns this traditional lunch-time sandwich into a fun

breakfast option. Separate the two sides of a whole wheat English muffin.
Place 1/2 of a large pear, sliced, on one half and top with a 1-ounce slice
of cheddar cheese. Put both halves under the broiler for 2-3 minutes, or
until the top browns and the cheese is melted. Sandwich the two halves
together. Serve with the remaining half of the pear spread with 2
teaspoons almond butter.
NUTRIENT TOTALS
Calories: 447.5
Protein: 15.1 g
Carbohydrate: 64.5 g
Dietary Fiber: 12.6 g
Total Sugars: 23.2 g
Total Fat: 17.5 g
Saturated Fat: 6.914 g
Cholesterol: 29.8 mg
Total Omega-3 FA: .149 g
Calcium: 314.7 mg
Iron: 2.688 mg
Sodium: 397.9 mg
Vitamin D: .085 mcg
Folate: 88.7 mcg
Folic Acid: 0 mcg

Breakfast 4: Crunchy Pumpkin Spice Parfait

This breakfast is so tasty, it practically doubles as dessert. If you've got a

sweet tooth, then you're in for a treat. Stir 1/3 cup canned pumpkin puree
(not pumpkin pie filling), 1/4 teaspoon pumpkin pie spice and 2 teaspoons
of maple syrup into 1 cup of nonfat plain yogurt. Put half of the pumpkinyogurt mixture into a mug or glass, top with 2 tablespoons granola, 1
tablespoon raisins and 2 teaspoons chopped cashews. Pour on remaining
yogurt mixture and top with another 2 tablespoons granola, 1 tablespoon
raisins and 2 teaspoons chopped cashews.
NUTRIENT TOTALS
Calories: 455.4
Protein: 20.7 g
Carbohydrate: 68 g
Dietary Fiber: 6.357 g
Total Sugars: 21.9 g
Total Fat: 13.7 g
Saturated Fat: 2.825 g
Cholesterol: 4.41 mg
Total Omega-3 FA: .027 g
Calcium: 552.2 mg
Iron: 3.727 mg
Sodium: 199.5 mg

Vitamin D: 0 mcg
Folate: 71.2 mcg
Folic Acid: 0 mcg

Breakfast 5: Bacon and Egg Frittata

With this baked dish you get two breakfast faves -- bacon and eggs -- in
one portable package. Preheat the oven to 350 degrees F. In a medium
bowl whisk together 8 eggs with 1/4 tsp. salt and freshly ground pepper to
taste; set aside. Cook and stir 1/4 lb. chopped lower-sodium bacon in a 10inch non-stick, oven-safe skillet over medium until crisp. Pour the eggs
over the remaining bacon in skillet. Sprinkle evenly with 1 Tbs. finely
chopped chives. Transfer the skillet to the oven and bake for 10-12
minutes or until set. Makes 8 servings. Serve warm, cold, or at room
temperature. Refrigerate for up to 3 days. Enjoy with a medium (16 ounce)
nonfat decaf latte and an orange.
NUTRIENT TOTALS

Calories: 184
Protein: 16 g
Carbohydrate: 1 g
Fiber: 0 g
Fat: 11 g
Saturated fat: 4 g
Sugars: 0 g
Calcium: 38 mg
Sodium: 456 mg