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.)
Egg sandwich made with 1 scrambled egg on 1 whole-wheat English muffin with 1 slice Cheddar cheese
Café latte made with 8 ounces skim milk and 1 ounce decaf espresso
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
1 ounce roasted almonds
8 ounces lemonade
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
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.