splurge | Fit Pregnancy

splurge

[No more guilt] Treat yourself to goodies and good nutrition with our complete prenatal meal plan and tasty recipes.

Second- and third-trimester nutritional information: 2,505 calories, 31 percent fat (88 grams), 50 percent carbohydrate, 19 percent protein, 27 grams fiber, 16 milligrams iron, 1,621 milligrams calcium, 758 micrograms folate.

day 2
Breakfast
Pancake Roll-Up:
1 8-inch pancake made with low-fat pancake mix,
1 egg and 1 tablespoon each  wheat germ and nonfat milk, cooked according to package directions.
    Place 1 sliced banana along middle of pancake and roll into a  “burrito.” Top with 4 tablespoons apricot sauce and 2 tablespoons light whipped cream.
1 cup nonfat hot cocoa
Snack
1 cup frozen blueberries, thawed
1 cup nonfat milk
Lunch
Peanut Butter Candy Sandwich: Mix 2 tablespoons peanut butter, 1tablespoon honey and 2 tablespoons            toasted wheat germ. Spread between 2 slices whole-wheat bread.
1/2 papaya drizzled with lime juice
15 baby carrots
Root Beer Float: 8 ounces root beer and 1/2 cup vanilla ice cream
Snack
1 6-ounce strawberry-kiwi low-fat yogurt mixed with 1 chopped kiwi
1 diet soda
Dinner
Rosemary Roasted Chicken*
11/2 cups steamed broccoli
Caesar Salad: 10 inner romaine lettuce leaves sprinkled with 1 ounce grated Parmesan cheese, 2 tablespoons low-calorie Caesar dressing and freshly ground black pepper
Second- and third-trimester snack
Trail Mix: Mix 2 tablespoons dry-roasted cashews, 3 tablespoons semisweet chocolate chips and 2 tablespoons   raisins.

First-trimester nutritional information: 2,196 calories; 27 percent fat (67 grams), 55 percent carbohydrate, 18 percent protein, 36 grams fiber, 13 milligrams iron 1,740 milligrams calcium, 608 micrograms folate.
Second- and third-trimester nutritional information: 2,508 calories, 29 percent fat (82 grams), 55 percent carbohydrate, 16 percent protein, 40 grams fiber, 16 milligrams iron, 1,768 milligrams calcium, 622 micrograms folate.

day 3
Breakfast
1 cup frosted shredded wheat cereal
1 cup nonfat milk
1 cup cantaloupe, cubed and drizzled with lemon juice
1 cup calcium-fortified orange juice
Snack
1 cup strawberries
1 tablespoon chocolate syrup
Lunch
Cajun Chicken Salad:
1 4-ounce chicken breast rubbed with Cajun seasonings and broiled 3–4 minutes per side, or until opaque;
2 1/2  cups Romaine lettuce; 1 tablespoon red onion; 2 tablespoons honey-mustard dressing
1 slice French bread
1 cup nonfat milk
2 chocolate-chip cookies
Snack
2 cups air-popped popcorn
1 diet soda

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