Fast Food | Fit Pregnancy

Fast Food

Pre-cut produce is perfect during pregnancy, ready to be gussied up or gobbled straight from the bag. It even retains all the nutrients it had when it came off the farm. Our meal plan and recipes show you how to make the best of this supermarket abundance, with dishes that are halfway prepared before you’ve even unloaded your groceries.

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In addition to saving yourself hours in the kitchen, these meals include all the important pregnancy nutrients you and your baby need, such as calcium, iron, fiber and protein and the right number of calories (about 2,000 to 2,200 a day). During the second and third trimesters, add two snacks from “Grab a Snack” (www.fitpregnancy.com/fastfoodsnacks), for the additional 300 calories you need daily. Recipes follow for foods marked with *. Calcium- and vitamin D-fortified soy milk can be substituted for reduced-fat (2%) milk.

Fresh and fast
Skip time usually spent at the cutting board by keeping these prepackaged, pre-cut staples on hand. You can find them in your grocer’s fresh-produce department.

Shortcut Equivalent
Chopped garlic 1/2 teaspoon = 1 clove garlic
Diced raw onions 1/2 cup = 1 small onion
Diced cooked potatoes 1-pound bag = 2 medium potatoes
Minced ginger 1 teaspoon = 1 teaspoon peeled ginger
Shredded carrots 2 cups = 4 or 5 medium carrots
Sliced mushrooms 1/2 cup = 6 medium mushroom

(the busy woman’s meal plan)

day 1

breakfast
1 whole-wheat English muffin, toasted and topped with 2 tablespoons creamy honey-peanut butter and
1 banana, sliced
1 cup 100% ruby red grapefruit juice
1 cup reduced-fat (2%) milk
lunch
1 serving Portuguese Winter Soup*
2 slices Italian bread topped with 2 slices (about 2 ounces) smoked mozzarella cheese, toasted and melted
1 fresh pear
dinner
Chicken Strawberry Salad made with
4 cups fresh spinach leaves, 3 ounces cooked chicken strips, 3/4 cup sliced strawberries and 3 tablespoons
cinnamon-glazed almonds or walnuts
4 tablespoons light raspberry vinaigrette dressing
8 whole-wheat crackers
1 cup reduced-fat (2%) milk


day 2

breakfast
1 serving Spanish Frittata*
2 slices whole-wheat toast
with 2 teaspoons butter
1 1/2 cups strawberries
1 cup orange juice
lunch
Roast Beef Sandwich made with 2 slices Italian bread, 4 ounces sliced roast beef, 1 ounce sliced smoked mozzarella cheese and 1 teaspoon zesty mustard
1 cup red and green bell pepper strips
1 apple
1 cup reduced-fat (2%) milk
dinner

1 serving leftover Portuguese Winter Soup*
Caesar Salad made with 2 cups chopped
romaine lettuce, 2 tablespoons shredded
Parmesan cheese, 1/4 cup seasoned croutons
and 2 tablespoons light Caesar dressing (made without raw eggs)
1 whole-wheat dinner roll
with 1 teaspoon butter
1 cup blueberries
1 cup reduced-fat (2%) milk


day 3

breakfast

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