Go Exotic 5-day Meal Plan | Fit Pregnancy

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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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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