5 Star Meals | Fit Pregnancy

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.



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