Power Hungry | Fit Pregnancy

Power Hungry

Supercharge your pregnancy nutrition with our top 20 foods and five-day meal plan.


The Power Foods Five-Day Meal Plan

Wondering how to pack in those 20 great foods? Here’s the plan that does it. Second- and third-trimester additions are indicated at the end of each day and can be eaten at any meal or in between. (And remember to discuss iron supplementation with your doctor.)

Day 1
Breakfast
Egg sandwich made with 1 scrambled egg on 1 whole-wheat English muffin with 1 slice Cheddar cheese
Snack
Café latte made with 8 ounces skim milk and 1 ounce decaf espresso
1 apple
Lunch
Mediterranean wrap: Spread 1/3 cup hummus on a whole-wheat tortilla, top with 1 grated carrot, 1/2 sliced cucumber, 1/2 cup spinach and roll.
6 ounces fat-free vanilla yogurt, 1 sliced peach and 2 tablespoons wheat germ
Snack
1 ounce roasted almonds
8 ounces lemonade
Dinner
1 serving Salmon and Spinach Pasta*
1 cup steamed broccoli
2 slices French baguette with 2 teaspoons light butter

Second- and Third-Trimester Additions
1 scrambled egg
1 kiwi
8 ounces skim milk with 2 tablespoons chocolate syrup

Daily nutritional analysis
First trimester: 2,076 calories, 25 percent fat (58 grams), 55 percent carbohydrate, 20 percent protein, 49 grams fiber, 1,489 milligrams calcium, 463 micrograms folic acid, 20 milligrams iron.
 Second and third trimesters: 2,384 calories, 25 percent fat (66 grams), 56 percent carbohydrate, 19 percent protein, 33 grams fiber, 1,841 milligrams calcium, 522 micrograms folic acid, 22 milligrams iron.

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