Day 1
Breakfast:
1 cup cooked oatmeal, cooked in 1 cup low-fat 2% milk and topped with 1 Tbsp. slivered almonds and 1 Tbsp. brown sugar
Smoothie made with: 1 cup calcium- and vitamin D-fortified orange juice, 2 Tbsp. toasted wheat germ, 1 banana, 1 cup fresh or partially-thawed strawberries, and 1 Tbsp. lime juice
Lunch:
Cheese, Bean and Veggie Pita: 1 whole wheat pita stuffed with: 1 ounce grated cheddar cheese, 1/2 cup black beans, 1 diced tomato, and 3 Tbsp. chopped cilantro
1 medium orange
Sparkling water
Dinner:
5 ounces salmon fillet, topped with lemon juice and dried dill and baked for 20 minutes or until cooked through, but not dry
15 steamed asparagus spears
1 cup sliced zucchini or summer squash sauteed in 2 tsp. olive oil, garlic powder, and red pepper flakes
1 cup cooked couscous (prepare according to package)
1 serving Caribbean Cobbler
Snack (for 2nd and 3rd trimesters)
S'Mores: 6 marshmallows and 3 chocolate kisses pressed between 3 graham crackers. Microwave until soft.
Nutrition Analysis 1st trimester: 1,996 calories, 25% fat (55 g), 57% carbohydrates (284 g), 18% protein (90 g), 42 g fiber, 1,169 mg calcium, 860 mcg folate, 434 mg vitamin C, 14 mg iron.
Nutrition Analysis 2nd trimester: 2,293 calories, 24% fat (61 g), 60% carbohydrates (344 g), 16% protein (92 g), 43 g fiber, 1,202 mg calcium, 865 mcg folate, 434 mg vitamin C, 15 mg iron.
Day 2
Breakfast:
1 whole-wheat bagel toasted and topped with 2 Tbsp. low-fat cream cheese and 1/4 cup fresh or canned pineapple chunks
1 cup low-fat 2% milk (warm and flavor with almond extract, if desired)
1 cup cantaloupe or honeydew chunks
1 cup decaf tea or coffee
Lunch:
Peanut Butter 'n Honey Sandwich: Mix 2 Tbsp. peanut butter, 2 Tbsp. toasted wheat germ, and 2 Tbsp. honey. Spread between 2 slices of whole wheat bread
10 baby carrots
1 serving Lychee Fruit Salad in Kiwano Shells
Sparkling water
Dinner:
4 ounces braised or broiled pork tenderloin
6-ounce baked potato topped with 2 Tbsp. each low-fat sour cream and diced green onions
1 cup peas & carrots
Spinach salad: 3 cups bagged baby spinach, 1/4 cup canned and drained mandarin oranges, 2 Tbsp. diced red onion, and 2 Tbsp. salad dressing
Snack (for 2nd and 3rd trimesters only)
1 serving Caribbean Cobbler
Nutrition Analysis 1st trimester: 2,002 calories, 30% fat (67 g), 51% carbohydrates (255 g), 19% protein (95 g), 36 g fiber, 1,035 mg calcium, 676 mcg folate, 250 mg vitamin C, 20 mg iron.
Nutrition Analysis 2nd trimester: 2,287 calories, 29% fat (74 g), 53% carbohydrates (303 g), 18% protein (103 g), 40 g fiber, 1,097 mg calcium, 696 mcg folate, 327 mg vitamin C, 21 mg iron.
Day 3
Breakfast:
Breakfast Burrito: 1 /2 cup scrambled egg substitute, 1 ounce grated cheddar cheese, 3 Tbsp. chopped cilantro, 3 Tbsp. salsa wrapped in a warmed 10" flour tortilla
1 cup low-fat 2% milk
Decaf tea or coffee sweetened with Splenda (optional)
Lunch:
Spicy Black Beans or Rice: 1 cup cooked instant brown rice topped with: 2/3 cup canned and drained black beans mixed with 3 Tbsp. diced red onion, 1 diced small tomato, 2 Tbsp. parsley, 1 Tbsp. diced chilies (optional), and 1 Tbsp. lemon juice.
Carrot and Raisin Salad: 1 cup grated carrot, 2 Tsp. raisins, 1 Tbsp. lemon juice, and 2 Tbsp. mayonnaise. Salt and pepper to taste.
1 cup low-fat 2% milk
Dinner:
1 serving Tamarillo Chicken Curry on Roasted Plantains
2 cups steamed broccoli
3/4 cup cooked pasta (toss with minced garlic cloves and parsley, if desired)
Sparkling water flavored with lemon
Snack (for 2nd and 3rd trimesters only)
Homemade Trail Mix: 1 cup Cheerios, 1 Tbsp. slivered almonds, 2 Tbsp. each craisins and chocolate chips, 2 tsp. grated coconut
Nutrition Analysis 1st trimester: 2,000 calories, 25% fat (56 g), 55% carbohydrates (275 g), 20% protein (100 g), 33 g fiber, 1,230 mg calcium, 496 mcg folate, 392 mg vitamin C, 17 mg iron.
Nutrition Analysis 2nd trimester: 2,299 Calories, 26% fat (66 g), 55% carbohydrates (316 g), 19% protein (109 g), 39 g fiber, 1,302 mg calcium, 506 mcg folate, 405 mg vitamin C, 22 mg iron.
Day 4
Breakfast:
1 serving Cherimoya Waffles with Island Syrup
1 cup hot chocolate, made with low-fat 2% milk, 2 Tbsp. dark cocoa powder, and 2 Tbsp. sugar
Lunch:
Ham Sandwich: 3 ounces lean ham slices, 1 Tbsp. Dijon mustard, 3 lettuce leaves, and 2 slices 100% whole wheat bread
Cole slaw: 2 cups pre-shredded cabbage, 1/4 cup fresh or canned pineapple chunks, and 3 Tbsp. low-fat slaw dressing
1/2 cup orange juice mixed with 1 cup sparkling water and ice
Dinner:
Linguini with Shrimp: 1 cup cooked linguini pasta tossed with 3 ounces broiled medium shrimp (dust raw peeled shrimp with chili powder and broil for 3 minutes or until pink), 2 minced garlic cloves, 2 Tbsp. chopped fresh parsley, and 1/3 cup steamed chopped spinach. Salt and pepper to taste.
Tomatoes and Mozzarella: 2 medium tomatoes sliced and topped with 2 ounces sliced fresh mozzarella cheese, 1/4 cup chopped fresh basil leaves, and 2 Tbsp. low-fat Italian dressing
Sparkling water
Snack (for 2nd and 3rd trimesters only)
Mini Pizzas: Toast two sides of a 100% whole wheat English muffin and top with 4 Tbsp. marinara sauce and 1 ounce grated low-fat cheese. Broil until cheese bubbles, approximately 2 minutes.
1 medium-small apple
Nutrition Analysis 1st trimester: 2,004 calories, 28% fat (62 g), 54% carbohydrates (270 g), 18% protein (90 g), 27 g fiber, 1,237 mg calcium, 386 mcg folate, 260 mg vitamin C, 21 mg iron.
Nutrition Analysis 2nd trimester: 2,301 calories, 28% fat (72 g), 55% carbohydrates (316 g), 17% protein (98 g), 33 g fiber, 1,596 mg calcium, 425 mcg folate, 275 mg vitamin C, 23 mg iron.
Day 5
Breakfast:
1 cup whole grain cereal, such as Shredded Wheat with 5 dried apricot halves (or 3 Tbsp. other dried fruit), 1 Tbsp. chopped nuts, 1 sliced banana, and 1 cup low-fat 2% milk
Decaf tea or coffee
Lunch:
2 Crab Tacos with Exotic Fruit Salsa
Wild Green Salad: 3 cups bagged wild greens, 1/4 cup arugula, and 2 Tbsp. low-fat salad dressing
1 cup low-fat 2% milk
Dinner:
4 ounce broiled and trimmed lean steak (such as, fillet mignons)
5 ounce microwaved or baked sweet potato topped with 1 tsp. butter
2 cups steamed cauliflower drizzled with 1 Tbsp. extra-virgin olive oil
2/3 cup low-fat frozen chocolate yogurt topped with 1 Tbsp. low-fat hot fudge sauce
Sparkling water
Snack (for 2nd and 3rd trimesters only)
1 slice toasted raisin bread dunked in 6 ounces low-fat cinnamon-apple yogurt mixed with 1 chopped medium apple
Nutrition Analysis 1st trimester: 2,001 calories, 28% fat (62 g), 52% carbohydrates (260 g), 20% protein (100 g), 36 g fiber, 1,267 mg calcium, 790 mcg folate, 251 mg vitamin C, 21 mg iron.
Nutrition Analysis 2nd trimester: 2,295 calories, 26% fat (66 g), 55% carbohydrates (315 g), 19% protein (109 g), 39 g fiber, 1,584 mg calcium, 821 mcg folate, 260 mg vitamin C, 22 mg iron.
Source: FitPregnancy
