5 Star Meals

Delicious, nutritious dinner recipes made with only five ingredients, plus an eat-well guide to pregnancy

DAY 3

Breakfast
2 whole-grain frozen waffles
2 tablespoons pure maple syrup
1 teaspoon butter or margarine
8 ounces reduced-fat milk

Snack
1 cup grapes

Lunch
1 slice thin-crust cheese or vegetable pizza
2 cups garden salad with 2 tablespoons reduced-fat Italian dressing
8 ounces reduced-fat milk
1 medium apple

Snack
1 ounce baked tortilla chips
1/2 cup prepared hummus

Dinner
1 serving Pork Tenderloins in Orange Sauce*
1 cup green beans, steamed
1 cup couscous, prepared
1 tablespoon butter or margarine

Snack
3 medium oatmeal-raisin cookies
8 ounces reduced-fat milk

Nutritional information: 2,294 calories, 26% fat (69 g), 56% carbohydrate, 18% protein, 19 g fiber, 16 mg iron, 1,597 mg calcium, 608 mcg folate.


DAY 4

Breakfast
Egg-and-cheese muffin: 1 toasted whole-wheat English muffin; 1 ounce Havarti or cheddar cheese; 1 egg, fried in 1 teaspoon butter or margarine; 1 1-ounce slice Canadian bacon.
2 plums

Snack
8 ounces reduced-fat chocolate milk

Lunch
Tuna salad: 2 cups chopped romaine lettuce; 1 medium tomato, chopped; 1/2 cup cooked green beans; 1/4 cup each chopped red bell pepper, sliced cucumber and grated carrots; 3 ounces water-packed tuna fish, drained and topped with 1 tablespoon olive oil and 2 tablespoons balsamic vinegar.
1 ounce whole-grain crackers (such as 1 sheet Wasa Crisp Bread or Ry Krisp crackers)

Snack
1 cup fresh strawberries
2 tablespoons chocolate syrup for dipping

Dinner
1 serving Penne With Chicken and Broccoli*
1 slice Italian bread
1 teaspoon butter or margarine
8 ounces reduced-fat milk

Snack
Cantaloupe cooler: Blend 1/2 cup cubed cantaloupe, 1/4 cup calcium-fortified orange juice, 1/2 cup plain low-fat yogurt, 2 teaspoons honey and 2 tablespoons wheat germ.

Nutritional information: 2,315 calories, 30% fat (82 g), 48% carbohydrate, 21% protein, 31 g fiber, 16 mg iron, 2,009 mg calcium, 606 mcg folate.