Kitchen Aid | Fit Pregnancy

Kitchen Aid

With everything on hand, you won’t have to dash to the market every other day to pick up items you need or crave.

Five-Day Meal Plan
This meal plan provides all of the nutrients you and your growing baby need each day. During your second and third trimesters, include two snacks daily from the “Fast Snacks” list at right. Each day’s meals total approximately 2,200 calories without snacks, and 2,500 calories with two snacks. Recipes follow for foods marked with an asterisk (*).

>Day 1
2 whole-grain waffles with 2 teaspoons
   butter and 2 tablespoons maple syrup
1 cup fresh sliced strawberries
1/2 cup 2 percent low-fat milk
1 cup orange juice

Tuna salad in a whole-wheat pita pocket
   (2 halves): Mix 4 ounces water-packed
   tuna with 1 tablespoon mayonnaise,
   1/4 cup diced celery and 1 tablespoon
1/2 cup each red, yellow and green bell
   pepper slices
1 plum
1 cup 2 percent low-fat milk

1 serving Turkey-Spinach Meatloaf*
1 large baked sweet potato topped with 2
   teaspoons butter and a sprinkle of
1 cup fresh steamed asparagus spears
2 whole-grain dinner rolls with 2
   teaspoons butter
1 cup 2 percent low-fat milk

>Day 2
1 1/2 cups frosted whole-wheat-squares
1 cup 2 percent low-fat milk
1 banana
1 slice whole-wheat toast with
   1 teaspoon butter
1 cup grapefruit juice

Turkey-Spinach Meatloaf* sandwich:
   1 slice meatloaf on 2 slices hearty-
   grain oatmeal bread
10 baby carrots
1/4 cup light ranch dressing
1 kiwi fruit
1 cup 2 percent low-fat milk

4 ounces grilled sirloin steak
1 cup whole-wheat penne pasta with
   a sprinkle of chopped fresh basil
1 1/2 cups steamed fresh broccoli spears
2 teaspoons butter
1 serving Lemon Rice Pudding*
1/2 cup 2 percent low-fat milk

>Day 3
English muffin sandwich: 1 toasted
   English muffin, 1 slice Canadian bacon,
   1 egg cooked in 1 teaspoon butter and
   1 slice cheddar cheese.
1 cup fresh raspberries and blueberries
1 cup 2 percent low-fat milk

2 black bean burritos (1/2 cup black beans,
   1/2 cup fresh spinach leaves, 1/4  cup salsa,
   1/2 cup shredded Colby-Monterey Jack
   cheese and 2 slices avocado divided
   between 2 whole-wheat flour tortillas);
   or 2 small frozen burritos.
1 cup orange-tangerine juice
1 serving Lemon Rice Pudding*

4 ounces salmon grilled with
   1 tablespoon teriyaki sauce
1 cup cooked angel hair pasta with
   a sprinkle of cilantro
1 cup Brussels sprouts
2 teaspoons butter
1 cup mango chunks
1 cup 2 percent low-fat milk

>Day 4
1 1/2 cups vanilla yogurt mixed with
   1 tablespoon ground flaxseed and
   1 tablespoon wheat germ
1/2 cinnamon-raisin bagel
1 tablespoon peanut butter
1 cup orange juice

Soy veggie burger sandwich: 1 soy veggie
   burger on 2 slices whole-wheat bread,
   1 slice provolone soy veggie cheese,
   2 romaine lettuce leaves and 2 tomato
Mediterranean salad: 1 cup fresh spinach
   leaves, 1/2 cup romaine lettuce leaves,
   1/2 cup roasted red peppers, 6 tomato
   wedges, 4 cucumber slices, 4 thin
   slices red onion and 2 tablespoons
   Italian dressing.
1 cup red and green grapes
1 cup 2 percent low-fat milk

1 serving Southwestern Vegetarian Chili*
1 cup cooked brown rice
1 slice cornbread
1 teaspoon butter
1 pear
1/2 cup 2 percent low-fat milk

>Day 5
1 1/2 cups cooked oatmeal with
   2 tablespoons raisins and 1 tablespoon
   brown sugar
1 cup 2 percent low-fat milk
1/2 grapefruit

1 serving Southwestern Vegetarian
1 cup cooked whole-wheat couscous
Mediterranean salad (See Day 4 lunch
   for recipe)
1 slice French bread
1 teaspoon butter
1 cup 2 percent low-fat milk

4 ounces grilled lean pork loin
8 steamed baby red potatoes
1 cup cooked collard greens with
   1/4  teaspoon minced garlic
2 teaspoons butter
1 cup cantaloupe and honeydew melon
1 cup 2 percent low-fat milk

>The recipes
Note: g=grams, mg=milligrams, mcg=micrograms

Turkey-Spinach Meatloaf
This juicy, protein-rich meatloaf contains iron and folate, as well as calcium from the milk and cheese. Oats contribute moisture and fiber.
Serves 8
Prep time: 15 minutes
Cook time: 1 hour

    2     large egg whites
    3/4     cup 2 percent low-fat milk
    3/4     cup quick-cooking oats
    1     10-ounce package frozen chopped spinach, thawed
    11/2     pounds lean ground turkey
    1     small yellow onion, peeled and chopped
    2     cloves garlic, minced
    1 1/2     teaspoons dried Italian seasoning, divided
    6 ounces reduced-fat mozzarella cheese, cut into small cubes
       Freshly ground black pepper
    1/2     cup chili sauce (ketchup can be substituted)

Preheat oven to 350º F. Coat a 9-by-5-inch loaf pan with nonstick cooking spray. Whisk together egg whites and milk in a medium bowl. Stir in oats and let stand for 5 minutes.
Squeeze the spinach gently in your hands to eliminate excess water. Combine spinach, turkey, onion, garlic and 1 1/4 teaspoons Italian seasoning; mix well. Add oat mixture, cheese, a generous pinch of salt and several grinds of pepper; mix well.
Transfer mixture to prepared loaf pan, mounding meat slightly in the center (smooth the meatloaf into a rounded shape that slopes down on the sides, like a loaf of bread). Spread chili sauce evenly over the top and sprinkle with remaining 1/4 teaspoon Italian seasoning. Bake, uncovered, for 60 minutes. Let stand 5 minutes before cutting into 8 slices.
Nutritional information per serving (1 slice): 276 calories, 38% fat (12 g), 22% carbohydrate, 40% protein, 1 g fiber, 2 mg iron, 330 mg calcium, 76 mcg folate.

Southwestern Vegetarian Chili
This simple dish contains pinto beans, which are an excellent source of fiber, while the tomatoes contribute vitamins A, B and C, as well as potassium and iron.
Serves 4
Prep time: 5 minutes
Cook time: 10 minutes

    1     cup vegetable stock
    2     10-ounce cans diced tomatoes with green chilies, undrained
    2     15-ounce cans pinto beans, rinsed and drained
    1 1/2  teaspoons cumin
    4       corn tortillas
             Hot sauce
    1/2     cup sour cream
    1/2     cup chopped fresh cilantro
    4     scallions, trimmed and thinly sliced

Combine vegetable stock, diced tomatoes, beans and cumin in a medium saucepan. Bring to a boil, reduce heat and simmer for 5 minutes. Cover and keep warm.
Meanwhile, working in batches, place tortillas in a large, dry skillet over high heat. Using tongs, turn tortillas frequently until both sides blister and brown slightly. Cut tortillas into 1¼4-inch-wide strips and stir into chili. Season with hot sauce to taste.
Ladle chili into shallow soup bowls and top with 2 tablespoons sour cream. Scatter with cilantro and scallions.
Nutritional information per serving (1 1/4 cups): 263 calories, 14% fat (4 g), 67% carbohydrate, 19% protein, 15 g fiber, 4 mg iron, 197 mg calcium, 226 mcg folate.

Lemon Rice Pudding
The Arborio rice in this recipe makes it a creamy, comforting treat. Golden raisins add fiber and a burst of flavor.
Serves 8
prep time: 3 minutes
Cook time: 30 minutes

     1     medium lemon
     1     cup Arborio rice
    1/2     cup golden raisins
    1/2     cup sugar
    1/4     teaspoon freshly grated nutmeg
    1/4     teaspoon coarse salt
    4 1/2     cups 2 percent low-fat milk
    1/2     teaspoon pure vanilla extract

Grate zest from lemon. Cut lemon in half and squeeze 1 tablespoon juice into a small bowl; set zest and juice aside. Discard remaining lemon.
In a heavy saucepan, combine lemon zest, rice, raisins, sugar, nutmeg and salt. Gradually stir in milk. Bring mixture just to a boil, reduce heat to low and simmer for 30 minutes, stirring often, or until rice is tender and pudding is creamy.

Remove from heat, cover and let stand for 10 minutes. Stir in lemon juice and vanilla. Serve warm or cold.

Nutritional information per serving (1/2 cup): 225 calories, 8% fat (2 g), 82% carbohydrate, 10% protein, .3 g fiber, 1 mg iron, 190 mg calcium, 62 mcg folate.


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