All About Ease

Nourish yourself and your growing baby with simple dishes and our 5-day eating plan.

Thai Shrimp Salad
Serves 4
Prep time: 10 minutes
Cook time: None

    4     cups shredded cabbage and carrot mix
    1     pound shrimp, cooked, peeled and deveined
    1     cup fresh pineapple, diced
    1/2 cup fresh cilantro, chopped
    2 1/2     tablespoons rice vinegar
    2     tablespoons sugar
    2     tablespoons fish sauce (or 1/2 teaspoon kosher salt)
    1/2 teaspoon chili paste
    1/3 cup roasted peanuts, chopped

Combine cabbage and carrot mix, shrimp, pineapple and cilantro in a medium bowl. In a small bowl, stir together vinegar, sugar, fish sauce and chili paste until sugar dissolves. Pour over salad, add peanuts and toss.

Nutritional information per serving (2 cups): 263 calories, 27% fat (8 g), 32% carbohydrate, 41% protein, 4 g fiber, 5 mg iron, 86 mg calcium, 44 mcg folate.

five-day meal plan
This meal plan provides all of the nutrients you and your growing baby need.
Each day provides about 2,200 calories, the amount recommended for your first trimester; to get the additional 300 calories you need per day during your second and third trimesters, add any two snacks from “Smart Snacks” on pg. 82. Recipes begin on pg. 81 for foods marked with an asterisk (*).

Day 1
Breakfast
1 cup whole-grain cereal
1 cup reduced-fat milk
1/2 cup blueberries or raspberries
1 medium bran muffin with 2 teaspoons butter and 1 teaspoon jam

Lunch
Veggie burger with lettuce, tomato,
1 slice cheddar cheese and 2 teaspoons mayonnaise on a whole-grain bun
1 medium peach or 2 small plums
1 ounce peanuts
1 cup calcium-fortified orange juice

Dinner
1 serving Rosemary Pork Tenderloin*
Grilled vegetables: Slice 2 potatoes, 1 zucchini, 1 red bell pepper and 1 cup mushrooms. Place in an aluminum-foil packet, drizzle with 3 tablespoons olive oil and grill until tender; save half for lunch the next day.
2 medium chocolate-chip cookies
1 cup reduced-fat milk

Day 2
Breakfast
1 whole-wheat English muffin, toasted
2 tablespoons almond butter
1 banana, sliced
1 cup reduced-fat milk

Lunch
1 serving leftover Rosemary Pork Tenderloin* and grilled vegetables
1 medium nectarine
1 cup reduced-fat milk

Dinner
1 serving Cod Ranchero*
1 cup cooked broccoli with 2 teaspoons butter
1 cup whole-wheat couscous with 2 teaspoons olive oil
1 cup vanilla frozen yogurt with 2 tablespoons wheat germ

Day 3
Breakfast
1 small cinnamon raisin bagel with 1/2 cup low-fat cottage cheese
1 cup sliced strawberries with 2 tablespoons Grape Nuts cereal
1 cup cranberry-apricot juice