This three-day meal plan emphasizes foods that are naturally high in important pregnancy nutrients such as fiber, calcium, iron and protein.
Breakfast Oatmeal with Apricots, Cinnamon and Flaxseed: In a bowl, combine 1/2 cup oats, 1 cup low-fat (1%) milk, 1/4 cup diced dried apricots, 1 tablespoon flaxseed meal and 1/4 teaspoon ground cinnamon. Microwave on high for 2-3 minutes until liquid is absorbed, or simmer in a saucepan for 5 minutes, stirring occasionally.
1 cup cubed papaya
Lunch Roasted Red Pepper and Mozzarella Sandwich: Brush 2 teaspoons Dijon mustard on 1 slice of whole-grain bread; add 3 ounces sliced part-skim mozzarella cheese, 1/2 cup sliced roasted red peppers and 1/4 cup fresh watercress leaves; top with second slice of bread.
Nutty Asian Slaw: In a bowl, combine 1/2 cup each shredded red and green cabbage, 2 tablespoons chopped fresh cilantro, 1 1/2 tablespoons rice wine vinegar, 2 teaspoons walnut oil and 1 teaspoon sesame oil. Toss ingredients to mix; lightly season with salt and pepper, if desired. Top with 2 tablespoons chopped walnuts before serving.
1 nectarine or peach
dinner Garlic-Roasted Salmon: Place 2 teaspoons canola oil in a shallow baking dish. Season 1 5-ounce wild Alaskan salmon fillet (this variety contains less mercury than farmed or wild Atlantic salmon) with salt and pepper and place on top of oil in pan; top salmon with 3 minced garlic cloves and 2 tablespoons minced shallots. Roast for 12-15 minutes at 400° F until fork-tender.
Smoky Brown Rice with Cumin and Turmeric: In a small saucepan, bring 1/2 cup reduced-sodium vegetable broth or water to a boil. Add 1/4 cup instant brown rice, 1/2 teaspoon ground cumin and 1/4 teaspoon turmeric. Reduce heat to low, cover and simmer 10 minutes until liquid is absorbed and rice is tender.
Sauteed Zucchini and Tomato: Heat 2 teaspoons canola oil in a large skillet. Add 1 cup each diced zucchini and beefsteak tomato. Saute 5-7 minutes until vegetables are tender; remove from heat and stir in 1 tablespoon chopped fresh parsley. 1 cup raspberry sherbet
Daily nutritional analysis: 1,978 calories, 38% fat (85 g), 44% carbohydrates (223 g), 18% protein (93 g), 24 g fiber, 12 mg iron, 1,319 mg calcium.
Breakfast 1 1/2 cups whole-grain cereal (such as Total) 1 cup low-fat (1%) milk 1 sliced banana 1/2 cup blueberries
Lunch Chicken Caesar Salad: Top 2 cups chopped romaine lettuce with 1 cup cubed, skinless free-range chicken breast (4 ounces), 5 cherry tomatoes, 2 tablespoons parmesan cheese and 3 tablespoons low-fat Caesar dressing (not made with raw eggs). 1 whole-wheat pita dipped in 1/4 cup hummus 1 cup reduced-sodium tomato soup 1 red apple
dinner Teriyaki Tofu Kebabs: Thread 8 ounces firm tofu cubes onto skewers, alternating tofu with 6 small button mushrooms and 1/2 cup each cubed green and red bell peppers. Brush with 3 tablespoons reduced-sodium teriyaki sauce; broil 5-7 minutes until golden brown, turning frequently.
1 cup cooked whole-wheat couscous
Sesame Bok Choy with Pine Nuts: Heat 2 teaspoons sesame oil in a large skillet; add 2 tablespoons pine nuts and cook 1 minute until golden brown; add 2 cups chopped bok choy and sautÃ© 3-5 minutes until tender.
1 cup chocolate sorbet
Daily nutritional analysis: 2,054 calories, 23% fat (57 g), 57% carbohydrates (309 g), 20% protein (109 g), 47 g fiber, 65 mg iron, 3,548 mg calcium.
Breakfast 2 slices whole-grain toast with 2 tablespoons natural peanut butter 8 ounces low-fat fruit yogurt 1/2 red or pink grapefruit
Lunch Whole-Grain Pasta-Vegetable Salad: In a bowl, combine 1 1/2 cups cooked whole-wheat pasta (such as penne), 1/3 cup each diced carrots, yellow squash and red bell peppers, 2 ounces cubed reduced-fat cheddar cheese, 1 tablespoon chopped fresh basil, 1 tablespoon olive oil and 1 tablespoon balsamic vinegar. 1 cup red raspberries 1 cup calcium- and vitamin-D-fortified vanilla or chocolate soy milk
dinner Pan-Seared Cajun Alaskan Halibut: Heat 2 teaspoons olive oil in a large skillet over medium heat. Coat 1 5-ounce wild halibut fillet with 1 teaspoon Cajun seasoning and place in pan. Cook 2-3 minutes per side until golden brown and fork-tender.
Oven-Roasted Red Potatoes: Coat a baking sheet with cooking spray. Quarter 3 small red potatoes and toss with 2 teaspoons walnut oil. Place on baking sheet and roast for 20 minutes at 400° F until tender and golden.
1 cup steamed spinach
Daily nutritional analysis: 2,008 calories, 29% fat (67 g), 51% carbohydrates (263 g), 20% protein (102 g), 29 g fiber, 17 mg iron, 1,495 mg calcium.