The Flexitarian Diet | Fit Pregnancy

The Flexitarian Diet

Shifting the way you eat during pregnancy can give you more of the nutrients you and your developing baby need to thrive.


DAY TWO

Breakfast
1 cup low-fat vanilla yogurt** mixed with 2 teaspoons ground flax seed and 1 tablespoon wheat germ
1 whole-wheat mini bagel topped with 1 tablespoon almond butter and 1 tablespoon chopped dates
1 cup 100% ruby-red grapefruit juice

Lunch
1 1/2 cups black-bean soup
Chipotle Beef Burger* **
1 cup green, red and yellow bell pepper strips
2 tablespoons light ranch dressing**
1 cup 1% milk**
1/2 cup mango chunks

Dinner
3 ounces grilled chicken breast** seasoned with salt-free lemon-pepper blend
1 cup cooked whole-wheat penne topped with 2 teaspoons grated Parmesan cheese**
1 cup steamed broccoli
1 teaspoon butter**
Red Onion-Orange Salad: 3/4 cup each fresh spinach leaves and romaine, 3 thin slices red onion, 1/2 cup mandarin oranges and 2 teaspoons light balsamic olive oil vinaigrette
1 banana
1 cup 1% milk

Day Two Nutritional Information: 2,200 calories, 25% fat (62 g), 54% carbohydrate (297 g), 21% protein (115 g), 36 g fiber, 17 mg iron, 1,502 mg calcium, 547 mg folate, 609 mg vitamin C, 20 mg zinc.

DAY THREE

Breakfast
Salmon and Portobello Mushroom Frittata* **
1 whole-wheat English muffin
2 teaspoons butter**
1 1/2 cups mixed fresh berries (blackberries, blueberries, raspberries)
1 cup 1% milk**

Lunch
Mediterranean Bean Salad: 4 cups shredded romaine and mixed greens, 1/2 cup cannellini beans, 1/3 cup chopped roasted red bell peppers, 1/3 cup marinated artichoke hearts, 8 grape tomatoes, 5 kalamata olives, 1/4 cup Asiago cheese** and 3 tablespoons light Italian vinaigrette dressing
8 whole-wheat crackers
1 cup red grapes
1/2 cup 1% milk**

Dinner
3 ounces grilled or broiled beef tenderloin steak**
1 medium sweet potato, baked and topped with 2 teaspoons butter** and 1/4 teaspoon cinnamon
1 cup steamed asparagus spears
1 whole-wheat dinner roll
1 teaspoon butter**
1 1/2 cups mixed melon chunks (cantaloupe, honeydew and watermelon)
1 cup 1% milk**

Day Three Nutritional Information: 2,075 calories, 33% fat (76 g), 48% carbohydrate (248 g), 19% protein (98 g), 41 g fiber, 19.5 mg iron, 1,720 mg calcium, 591 mcg folate, 160 mg vitamin C, 15 mg zinc.

RECIPES

Chinese Five-Spice Pork Tenderloin

Chipotle Beef Burgers

Salmon and Portobello Mushroom Frittata

Smart Snacks

Flex Your Diet

Page: