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.


Nutritional information per serving (1/6 wedge of frittata): 218 calories, 45% fat (11 g), 34% carbohydrate (19 g), 21% protein (11 g), 2 g fiber, 1 mg iron, 148 mg calcium, 29 mcg folate.

Portuguese Winter Soup
Serves 6
Prep Time: 10 minutes
Cook Time: 35 minutes
1 tablespoon olive oil
1/2 cup pre-chopped onions
1 cup pre-cut carrot “coins”
1 tablespoon fresh minced garlic
1/4 teaspoon red pepper flakes
1 1-pound bag fresh chopped kale
1/2 pound linguiça sausage
4 14-ounce cans chicken broth
1 1-pound bag precooked, diced red potatoes

Heat olive oil in a large pot over medium heat. Add the onions, carrots, garlic and red pepper flakes. Cook for 4 minutes. Add the kale, sausage and chicken broth. Bring to a boil. Reduce heat, cover and simmer for 25 minutes. Add potatoes and cook 5 minutes more.

Nutritional information per serving (2 cups)
: 243 calories, 41% fat (11 g), 39% carbohydrate (24 g), 20% protein (12 g), 4 g fiber, 2.4 mg iron, 126 mg calcium, 110 mcg folate.

Roasted Vegetable Panini
Serves 4
Prep Time: 15 minutes
Cook Time: 40 minutes

Nonstick cooking spray
6 cups pre-cut vegetables (such as sliced zucchini, onions, bell peppers and mushrooms)
1 tablespoon minced garlic
1 tablespoon olive oil
1 tablespoon chopped rosemary
Salt and pepper to taste
8 slices Italian sandwich bread
4 ounces thinly sliced smoked mozzarella cheese

Preheat oven to 400° F. Coat a 9x13 baking dish with cooking spray. Place vegetables and garlic in dish. Drizzle with oil. Sprinkle with rosemary, salt and pepper. Roast vegetables uncovered until tender, about 35 minutes, stirring occasionally. Spoon vegetable mixture on four bread slices. Top with mozzarella slices and four remaining bread slices.
Coat a sandwich grill or skillet with nonstick cooking spray. If you are using a skillet, cook sandwich for 2–3 minutes on each side, until browned. Serve hot.

Nutritional information per serving (1 sandwich): 321 calories, 30% fat (11 g), 52% carbohydrate (42 g), 18% protein (14 g), 5 g fiber, 3 mg iron, 58 mg calcium, 93 mcg folate.

Chinese Lettuce Wraps
Serves 4
Prep Time: 15 minutes
Cook Time: 15 minutes

2 tablespoons grated fresh ginger
2 tablespoons rice wine vinegar
2 tablespoons soy sauce
2 tablespoons honey
1/2 teaspoon cornstarch
Nonstick cooking spray
2 cups pre-grated carrots
1/4 cup pre-cut chopped onions
1 cup fresh snow pea pods, thinly sliced lengthwise
2 skinless, boneless chicken breasts, cooked and cut into thin strips (about 10 ounces)
12 butter lettuce leaves


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