5 Star Meals

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

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When it comes to cooking, take five — take five simple ingredients and turn them into a spectacular entree, that is. These five dinner recipes are simple to make, full of nutrients and fresh flavors, and super-satisfying. They’re also designed to make your life easy; you can prepare them in 35 minutes or less. What’s more, they’re freezer-friendly — perfect fare for when you have a new baby in your life and not a lot of time. Easy, nutritious meals are especially important now that you’re expecting. After all, at the end of a long, hot day, who wants to labor in the kitchen? Save the labor for delivery day.

5 day meal plan

This meal plan features simple recipes and snacks and provides the proper balance of nutrients for you and your baby. During your second and third trimesters, include one additional snack per day from “Smart Snacks” at left. Recipes follow for foods marked with an asterisk (*).

Note: g=grams, mg=milligrams, mcg=micrograms.

DAY 1 Breakfast

Berry breakfast smoothie: Blend 1/2 cup reduced-fat milk, 1/2 cup berries, 1 teaspoon sugar, 1/8 teaspoon vanilla extract, 1/4 cup crushed ice.

1 2-ounce plain bagel topped with 1 tablespoon peanut butter

Snack

4 graham crackers

Lunch

Egg salad sandwich: 2 1-ounce slices whole-grain bread, 1 chopped hard-boiled egg, 2 teaspoons reduced-fat mayonnaise, 1/4 cup chopped celery.

1/4 honeydew melon, cut into wedges

8 ounces reduced-fat milk

Snack

1 1/2 cups bell pepper slices with herb dip (1/2 cup plain nonfat yogurt and fresh or dried herbs)

Dinner

1 serving Sweet Potato, Kielbasa and Kale Soup*

2 1-ounce slices whole-grain bread with 1/2 ounce cheddar cheese melted on top of each

8 ounces calcium-fortified orange juice

1 medium nectarine

Snack

1/2 cup low-fat vanilla frozen yogurt topped with 1 tablespoon peanut butter chips

Nutritional information: 2,265 calories, 27% fat (71 g), 56% carbohydrate, 17% protein, 31 g fiber, 16 mg iron, 1,650 mg calcium, 436 mcg folate.

DAY 2 Breakfast

1 cup whole-grain cereal (such as Wheat Chex)

8 ounces reduced-fat milk

1/4 honeydew melon

Snack

1 1-ounce slice cinnamon-raisin bread topped with 1 tablespoon soy nut butter

Lunch

1 serving Sweet Potato, Kielbasa and Kale Soup*

1 1-ounce whole-grain roll

1 teaspoon butter or margarine

8 ounces reduced-fat milk

Snack

8 ounces low-fat vanilla yogurt

1 cup chopped fresh fruit

Dinner

1 serving Spicy Scallops and White Beans* over 1 cup cooked white rice

1 cup broccoli, steamed

1 teaspoon butter or margarine

Snack

4 cups low-fat microwave popcorn

4 ounces grapefruit juice

Nutritional information: 2,331 calories, 21% fat (57 g), 59% carbohydrate, 20% protein, 40 g fiber, 24 mg iron, 1,507 mg calcium, 612 mcg folate.

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.

DAY 5 Breakfast

1 cup cooked instant oatmeal topped with 1/4 cup raisins or dried cranberries

8 ounces low-fat yogurt

Snack

6 soda crackers topped with 1 tablespoon soy nut butter

Lunch

Roast beef pita sandwich: 1 small whole-wheat pita, 2 ounces sliced lean roast beef, 1 ounce Swiss or cheddar cheese, 1 teaspoon honey mustard and 3 romaine lettuce leaves.

10 cherry tomatoes

1 medium peach

8 ounces reduced-fat milk

Snack

1 cup fresh, whole strawberries

2 tablespoons chocolate syrup for dipping

Dinner

1 Lemon-Basil Turkey Burger* patty

Tomato slices

1 whole-wheat burger bun

Ketchup, mustard and relish

Spinach and strawberry salad: 2 cups fresh baby spinach leaves, washed, rinsed and dried, and 3/4 cup sliced strawberries tossed with 1 tablespoon olive oil and 2 tablespoons balsamic vinegar; add salt and pepper to taste.

8 ounces reduced-fat milk

Snack

1/4 cup chopped walnuts mixed with 1/4 cup chopped, dried dates and 1 cup crunchy, whole-grain cereal (such as Wheat Chex)

Nutritional information: 2,369 calories, 32% fat (87 g), 50% carbohydrate, 18% protein, 39 g fiber, 26 mg iron, 1,593 mg calcium, 690 mcg folate.

Recipes

Sweet Potato, Kielbasa and Kale Soup

Spicy Scallops and White Beans

Pork Tenderloins in Orange Sauce

Penne With Chicken and Broccoli

Lemon-Basil Turkey Burgers

Top 5 Pregnancy Nutrients

Here’s a list of the top five pregnancy nutrients you need daily and where to get them. For a complete list of nutrients, go to www.fitpregnancy.com.

Nutrient Daily Dose Where to get it Protein 60 grams Meat, poultry, seafood, dairy foods, beans and legumes, nuts

Calcium 1,000 milligrams Dairy foods, dark leafy greens, calcium-fortified soy milk, calcium-fortified juices and cereals Iron 27 milligrams Liver, meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains Vitamin C 85 milligrams Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, Brussels sprouts Folate

(folic acid is the

synthetic form, available in supplements) 600 micrograms Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, asparagus

— Kim Galeaz, R.D.

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Eat Right Now- Follow these basic nutritional guidelines to ensure that you and your baby get what you both need.

Smart Snacks In the second and third trimesters, you’ll need extra calories — approximately 300 a day. One of these healthy snacks will give you the extra calories you need each day.

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