Go Exotic 5-day Meal Plan

Fruits from faraway lands not only are intriguing, they also offer a plethora of vital pregnancy nutrients (we're talking more than your average orange). Plus, they're easy to get all year long.

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Note: Add the snack from each day's menu during your second and third trimesters. The 300-calorie snacks can be mix-and-matched, or a serving of Caribbean Cobbler can be substituted for any snack.

Day 1

Breakfast:

1 cup cooked oatmeal, cooked in 1 cup low-fat 2% milk and topped with 1 Tbsp. slivered almonds and 1 Tbsp. brown sugar

Smoothie made with: 1 cup calcium- and vitamin D-fortified orange juice, 2 Tbsp. toasted wheat germ, 1 banana, 1 cup fresh or partially-thawed strawberries, and 1 Tbsp. lime juice

Lunch:

Cheese, Bean and Veggie Pita: 1 whole wheat pita stuffed with: 1 ounce grated cheddar cheese, 1/2 cup black beans, 1 diced tomato, and 3 Tbsp. chopped cilantro

1 medium orange

Sparkling water

Dinner:

5 ounces salmon fillet, topped with lemon juice and dried dill and baked for 20 minutes or until cooked through, but not dry

15 steamed asparagus spears

1 cup sliced zucchini or summer squash sauteed in 2 tsp. olive oil, garlic powder, and red pepper flakes

1 cup cooked couscous (prepare according to package)

1 serving Caribbean Cobbler

Snack (for 2nd and 3rd trimesters)

S'Mores: 6 marshmallows and 3 chocolate kisses pressed between 3 graham crackers. Microwave until soft.

Nutrition Analysis 1st trimester: 1,996 calories, 25% fat (55 g), 57% carbohydrates (284 g), 18% protein (90 g), 42 g fiber, 1,169 mg calcium, 860 mcg folate, 434 mg vitamin C, 14 mg iron.

Nutrition Analysis 2nd trimester: 2,293 calories, 24% fat (61 g), 60% carbohydrates (344 g), 16% protein (92 g), 43 g fiber, 1,202 mg calcium, 865 mcg folate, 434 mg vitamin C, 15 mg iron.

Day 2

Breakfast:

1 whole-wheat bagel toasted and topped with 2 Tbsp. low-fat cream cheese and 1/4 cup fresh or canned pineapple chunks

1 cup low-fat 2% milk (warm and flavor with almond extract, if desired)

1 cup cantaloupe or honeydew chunks

1 cup decaf tea or coffee

Lunch:

Peanut Butter 'n Honey Sandwich: Mix 2 Tbsp. peanut butter, 2 Tbsp. toasted wheat germ, and 2 Tbsp. honey. Spread between 2 slices of whole wheat bread

10 baby carrots

1 serving Lychee Fruit Salad in Kiwano Shells

Sparkling water

Dinner:

4 ounces braised or broiled pork tenderloin

6-ounce baked potato topped with 2 Tbsp. each low-fat sour cream and diced green onions

1 cup peas & carrots

Spinach salad: 3 cups bagged baby spinach, 1/4 cup canned and drained mandarin oranges, 2 Tbsp. diced red onion, and 2 Tbsp. salad dressing

Snack (for 2nd and 3rd trimesters only)

1 serving Caribbean Cobbler

Nutrition Analysis 1st trimester: 2,002 calories, 30% fat (67 g), 51% carbohydrates (255 g), 19% protein (95 g), 36 g fiber, 1,035 mg calcium, 676 mcg folate, 250 mg vitamin C, 20 mg iron.

Nutrition Analysis 2nd trimester: 2,287 calories, 29% fat (74 g), 53% carbohydrates (303 g), 18% protein (103 g), 40 g fiber, 1,097 mg calcium, 696 mcg folate, 327 mg vitamin C, 21 mg iron.

Day 3

Breakfast:

Breakfast Burrito: 1 /2 cup scrambled egg substitute, 1 ounce grated cheddar cheese, 3 Tbsp. chopped cilantro, 3 Tbsp. salsa wrapped in a warmed 10" flour tortilla

1 cup low-fat 2% milk

Decaf tea or coffee sweetened with Splenda (optional)

Lunch:

Spicy Black Beans or Rice: 1 cup cooked instant brown rice topped with: 2/3 cup canned and drained black beans mixed with 3 Tbsp. diced red onion, 1 diced small tomato, 2 Tbsp. parsley, 1 Tbsp. diced chilies (optional), and 1 Tbsp. lemon juice.

Carrot and Raisin Salad: 1 cup grated carrot, 2 Tsp. raisins, 1 Tbsp. lemon juice, and 2 Tbsp. mayonnaise. Salt and pepper to taste.

1 cup low-fat 2% milk

Dinner:

1 serving Tamarillo Chicken Curry on Roasted Plantains

2 cups steamed broccoli

3/4 cup cooked pasta (toss with minced garlic cloves and parsley, if desired)

Sparkling water flavored with lemon

Snack (for 2nd and 3rd trimesters only)

Homemade Trail Mix: 1 cup Cheerios, 1 Tbsp. slivered almonds, 2 Tbsp. each craisins and chocolate chips, 2 tsp. grated coconut

Nutrition Analysis 1st trimester: 2,000 calories, 25% fat (56 g), 55% carbohydrates (275 g), 20% protein (100 g), 33 g fiber, 1,230 mg calcium, 496 mcg folate, 392 mg vitamin C, 17 mg iron.

Nutrition Analysis 2nd trimester: 2,299 Calories, 26% fat (66 g), 55% carbohydrates (316 g), 19% protein (109 g), 39 g fiber, 1,302 mg calcium, 506 mcg folate, 405 mg vitamin C, 22 mg iron.

Day 4

Breakfast:

1 serving Cherimoya Waffles with Island Syrup

1 cup hot chocolate, made with low-fat 2% milk, 2 Tbsp. dark cocoa powder, and 2 Tbsp. sugar

Lunch:

Ham Sandwich: 3 ounces lean ham slices, 1 Tbsp. Dijon mustard, 3 lettuce leaves, and 2 slices 100% whole wheat bread

Cole slaw: 2 cups pre-shredded cabbage, 1/4 cup fresh or canned pineapple chunks, and 3 Tbsp. low-fat slaw dressing

1/2 cup orange juice mixed with 1 cup sparkling water and ice

Dinner:

Linguini with Shrimp: 1 cup cooked linguini pasta tossed with 3 ounces broiled medium shrimp (dust raw peeled shrimp with chili powder and broil for 3 minutes or until pink), 2 minced garlic cloves, 2 Tbsp. chopped fresh parsley, and 1/3 cup steamed chopped spinach. Salt and pepper to taste.

Tomatoes and Mozzarella: 2 medium tomatoes sliced and topped with 2 ounces sliced fresh mozzarella cheese, 1/4 cup chopped fresh basil leaves, and 2 Tbsp. low-fat Italian dressing

Sparkling water

Snack (for 2nd and 3rd trimesters only)

Mini Pizzas: Toast two sides of a 100% whole wheat English muffin and top with 4 Tbsp. marinara sauce and 1 ounce grated low-fat cheese. Broil until cheese bubbles, approximately 2 minutes.

1 medium-small apple

Nutrition Analysis 1st trimester: 2,004 calories, 28% fat (62 g), 54% carbohydrates (270 g), 18% protein (90 g), 27 g fiber, 1,237 mg calcium, 386 mcg folate, 260 mg vitamin C, 21 mg iron.

Nutrition Analysis 2nd trimester: 2,301 calories, 28% fat (72 g), 55% carbohydrates (316 g), 17% protein (98 g), 33 g fiber, 1,596 mg calcium, 425 mcg folate, 275 mg vitamin C, 23 mg iron.

Day 5

Breakfast:

1 cup whole grain cereal, such as Shredded Wheat with 5 dried apricot halves (or 3 Tbsp. other dried fruit), 1 Tbsp. chopped nuts, 1 sliced banana, and 1 cup low-fat 2% milk

Decaf tea or coffee

Lunch:

2 Crab Tacos with Exotic Fruit Salsa

Wild Green Salad: 3 cups bagged wild greens, 1/4 cup arugula, and 2 Tbsp. low-fat salad dressing

1 cup low-fat 2% milk

Dinner:

4 ounce broiled and trimmed lean steak (such as, fillet mignons)

5 ounce microwaved or baked sweet potato topped with 1 tsp. butter

2 cups steamed cauliflower drizzled with 1 Tbsp. extra-virgin olive oil

2/3 cup low-fat frozen chocolate yogurt topped with 1 Tbsp. low-fat hot fudge sauce

Sparkling water

Snack (for 2nd and 3rd trimesters only)

1 slice toasted raisin bread dunked in 6 ounces low-fat cinnamon-apple yogurt mixed with 1 chopped medium apple

Nutrition Analysis 1st trimester: 2,001 calories, 28% fat (62 g), 52% carbohydrates (260 g), 20% protein (100 g), 36 g fiber, 1,267 mg calcium, 790 mcg folate, 251 mg vitamin C, 21 mg iron.

Nutrition Analysis 2nd trimester: 2,295 calories, 26% fat (66 g), 55% carbohydrates (315 g), 19% protein (109 g), 39 g fiber, 1,584 mg calcium, 821 mcg folate, 260 mg vitamin C, 22 mg iron.

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