[No more guilt] Treat yourself to goodies and good nutrition with our complete prenatal meal plan and tasty recipes.
Linguini With Clams:
9 ounces fresh linguini cooked until barely tender (2–3 minutes). Sauce: Sauté 4 minced garlic cloves in 2 tablespoons butter. Add 2 6 1/2-ounce cans minced clams and 1 6-ounce bottle clam juice. Add 1/4 cup chopped parsley and white pepper to taste. Top drained pasta with sauce and sprinkle with 1/2 cup low-fat Parmesan cheese. (Makes 4 1 1/2 cup servings.)
1 cup steamed peas and carrots
2 cups coleslaw made with 2 cups shredded cabbage and 2 tablespoons coleslaw dressing
1 Creamy Cheesecake*
Second- and third-trimester snack Pastrami Sandwich: 1 1/2 ounces pastrami, 2 slices rye bread, 1 teaspoon mustard and lettuce (optional)
First-trimester nutritional information: 2,206 calories, 24 percent fat (60 grams), 54 percent carbohydrate, 22 percent protein, 27 grams fiber, 39 milligrams iron, 1,300 milligrams calcium, 527 micrograms folate.
Second- and third-trimester nutritional information: 2,514 calories, 27 percent fat (76 grams), 52 percent carbohydrate, 21 percent protein, 29 grams fiber, 41 milligrams iron, 1,325 milligrams calcium, 547
French Toast With Fresh Strawberry Sauce*
3/4 cup honeydew melon, cubed
1 cup steamed nonfat milk flavored with nutmeg and 1/2 teaspoon vanilla extract
1 ounce peanut brittle
Herbal iced tea (caffeine-free)
Egg Salad Sandwich: 1 large egg boiled and chopped, mixed with 1 tablespoon fat-free mayonnaise, 1 tablespoon diced celery, 1/2 teaspoon Dijon mustard (optional), salt and pepper to taste
2 lettuce leaves
2 slices whole-wheat bread
1 ounce potato chips
1 apple, sliced and sprinkled with 1/2 teaspoon cinnamon sugar
1 cup grapes
1 cup nonfat milk
Hamburger: 4-ounce extra-lean ground beef patty, grilled or broiled; 1 tomato slice; 2 lettuce leaves; 1 slice red onion; ketchup and mustard to taste on a whole-grain hamburger bun
Sweet Potato Fries: Cut 1 sweet potato into wedges, season with salt and place on a cookie sheet coated with nonstick cooking spray. Bake at 425º F until slightly crispy (about 25 minutes).
Spinach Salad: Combine 2 cups spinach leaves, 1 tablespoon sliced red onion, 1/4 cup raspberries and 2 tablespoons fat-free raspberry vinaigrette dressing.
Chocolate Milkshake: 2/3 cup milk, 1/3 cup vanilla ice cream and 1 1/2 tablespoons chocolate syrup, blended
Second- and third-trimester snack Add 1 ounce peanut brittle to morning snack; add nine small pieces California Roll sushi to mid-afternoon snack.