[No more guilt] Treat yourself to goodies and good nutrition with our complete prenatal meal plan and tasty recipes.
You’re pregnant and eating for two, right? That means your need for good nutrition is at an all-time high. But you can also make room for indulgences, even on a daily basis. Granted, you’ll still have to make sure you get all the nutrients you and your baby need, but if you play your nutritional cards right, you can have your cake (or a hot-fudge sundae) and eat it, too. How’s that for a treat?
We’ve done all the thinking for you. Here’s a five-day meal plan (plus five scrumptious recipes) that meets your nutritional needs and has daily splurges built right in — from that hot-fudge sundae to a juicy hamburger. We’ve also included everything you need to know about pregnancy nutrition. So indulge and enjoy!
>>> meal plan
Nourishing your body and soul requires more than a perfect diet;
sometimes it means indulging your cravings. The trick is striking a healthy balance between getting the nutrients you need and eating what you want. Our five-day meal plan shows you how.
Recipes follow for foods marked with an asterisk (*). During your second and third trimesters, include the additional snack listed at the end of each day. Bon appétit!
2 eggs, scrambled using nonstick cooking spray, salt and pepper
2 slices whole-wheat toast topped with 2 teaspoons jam
1 tomato, sliced
1 cup freshly squeezed orange juice
1 cup nonfat plain yogurt mixed with 1tablespoon apricot jam and 3 canned apricot halves, chopped
1 Fresh Herb Crab Cake*
1 slice bread with 1 teaspoon butter
Herbal iced tea (caffeine-free)
4 orange-essence-flavored pitted prunes
2 Hershey’s Kisses
1 cup warmed milk flavored with almond extract and nutmeg
Spicy Ginger Salmon: Blend 2 tablespoons each chopped cilantro and hoisin sauce; 2 teaspoons minced fresh ginger; 1 teaspoon canned, chopped chipotle peppers; and a dash of lemon juice. Rub on both sides of a 5-ounce salmon fillet. Broil about 6 minutes per side.
1 cup steamed asparagus drizzled with lemon juice
1/2 cup couscous
Tossed Salad: 2 cups romaine lettuce, chopped red onion, cucumber, 3 tablespoons low-calorie dressing
Hot-Fudge Sundae: 1/2 cup vanilla ice cream, 3 tablespoons hot fudge sauce, 3 tablespoons light whipped cream, 1 maraschino cherry
Second- and third-trimester snack
1 small blueberry muffin
First-trimester nutritional information: 2,216 calories, 30 percent fat (75 grams), 50 percent carbohydrate, 20 percent protein, 25 grams fiber, 14 milligrams iron, 1,435 milligrams calcium, 746 micrograms folate.