4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks

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2 How it Works Choose a schedule to follow: 4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks Are you Breastfeeding? Eat 4 meals a day, plus 2 snacks from the Calorie Snack list. Include any additional food you feel your body needs, especially if you are exercising. Are you Pregnant? Ideally you should eat 5-6 small meals that are approximately calories. In this plan we recommend 4 meals a day, plus 2 snacks from the Calorie Snack list. In the second and third trimester, increase intake by adding an additional snack if exercising. Please refer to the Prenatal Nutrition 411 for more detailed information pregnancy weight gain. TDE If you are a person that loves exact numbers and science > Calculate your TDE Total Daily Expenditure in the Moms Into Fitness App. This TDE # is how many calories you need to maintain your weight. As you will see, all calories are listed next to each meal in the Mix n Match. All dietetic decisions are to be made with your HealthCare Provider and/or Lactation Specialist. The plan below is a general guide. *Never drop below 1200 calories/day. Plan Ahead Your lifestyle, job, family, schedule all influence your nutrition. To make it easier, do some meal prep. Wash, dry and prep all produce so it is ready when you need it! You can also spend 1-2 hours in the kitchen to prepare and portion every meal for the week. Drink Water Your body needs 9-10 cups of water (without exercise). Plus one cup for every 15 minutes of exercise. If you are pregnant, you need at least 10 cups of water. And if you are breastfeeding you need about 16 cups of water. Keep in mind that 20% of water intake comes from food. 2

3 Pregnancy & Breastfeeding If you are Pregnant or Breastfeeding, you will eat 4 meals + 2 snacks. Ideally you should replace the snacks in this Two Week plan with the snacks below. If you are exercising it is important to have a snack within the hour of exercising. This is in addition to the 4 meals + 2 snacks. But, as mentioned in the Breastfeeding & Pregnancy guidelines in the Mix n Match Plan pages 20-22, the best way to know you are eating the proper amount is a slow steady weight gain (during pregnancy) & milk production (during breastfeeding). Pregnancy & Breastfeeding Replacement Snacks 1 cup low-fat cottage cheese + ¼ cup raspberries ½ cup shelled pistachios + ½ cup baby carrots 1 hard boiled egg (chopped) + ½ avocado (chopped) Ants on a Log: 1 Tbsp almond butter + 2 celery stalks + 2 Tbsp raisins. Prep: smear almond butter on celery stalks and top with raisins. Cream Cheese Roll: 3-4 slices deli meat + 2 Tbsp cream cheese + ½ medium apple, sliced. Prep: spread cream cheese on apple then wrap deli meat around each slice. PB Pear: 1 pear, sliced + 1 Tbsp peanut butter + 1 Tbsp chopped walnuts. Prep: top pear slices with peanut butter and walnuts. 6 ounces Greek yogurt + 2 Tbsp pumpkin puree (mix into yogurt) + 1 Tbsp walnuts 1 medium apple + 2 string cheese 2 Tbsp Nut butter (a favorite at MIF is almond butter) on 1 slice whole grain bread or bagel Apple Oat Bake: 1 medium apple, sliced + 10 chopped walnuts + 2 Tbsp oats. Prep: for 20 minutes. 1 Whole grain pita bread filled with grilled chicken and favorite vegetables Grilled cheese sandwich - add tomato or ham Dried fruit with a side of string cheese 1 cup Fortified cereal + ½ cup milk 6 ounces Greek yogurt topped with granola or dried fruit Make a smoothie out of milk and fruit. For an extra boost of protein, scoop 1 tablespoon of peanut butter in the mix. 3

4 Day 1 English Muffin Sandwich 1 egg (poached or scrambled) 2 thin sliced deli meat of choice ½ cup spinach leaves 1 light English muffin Prep: Make a sandwich out of all ingredients. Power Bowl 1 cup whole grain cereal of your choice 1 cup skim milk 1 cup blueberries 5 sliced almonds Prep: Mix everything in the same bowl. Apple Salad 2 cups mixed greens 3 ounces grilled chicken 2 Tbsp seeds/nuts 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1 diced apple Prep: Mix as salad. Tacos 3 ounces lean beef seasoned with taco seasoning 2 taco shells ½ cup lettuce Prep: Cook beef, add to taco shells and serve with salsa. 2 cups watermelon, cubed 1 medium orange 4

5 Day calorie granola bar 1 medium fruit ½ cup oatmeal (made with water) ¼ cup berries 15 raw almonds Quinoa Bowl ½ cup sautéed mushrooms ½ cup sautéed tomatoes ¼ cup diced onions, cooked ¾ cup quinoa Prep: Mix ingredients and serve with 2 cups leafy greens + ½ cup veggies + 2 Tbsp salad dressing 2 cups reduced-sodium vegetable soup 1 medium baked or sweet potato topped with 1 T butter 1 medium apple 1 banana 5

6 Day 3 Egg Burrito 2 eggs, scrambled 1 tortilla ½ cup cooked onions, spinach, mushrooms ¼ cup skim cheese Prep: Combine eggs, veggies, and cheese on tortilla and wrap like a burrito. Pick 2 1 medium sweet potato 1 Tbsp chopped walnuts 2 cups leafy greens 1 cup chopped veggies 2 Tbsp dressing Prep: Bake sweet potato and top with walnuts. Serve with salad. Power Bowl 1 cup whole grain cereal of your choice 1 cup skim milk 1 cup blueberries 5 sliced almonds Prep: Mix everything in the same bowl. Veggie Spaghetti 2 cups spaghetti squash, cooked 1 cup sliced mushrooms, sautéed 3 ounces boiled chicken breast (shredded or diced) Prep: Top all ingredients with 1 tsp olive oil, 2-3 leaves fresh basil, 1 Tbsp Parmesan cheese. 1 medium orange 2 cups watermelon, cubed 6

7 Day calorie granola bar 1 medium fruit ½ bagel topped with 1 Tbsp natural peanut butter ½ cup blueberries Lettuce Tacos 5 ounces ground turkey seasoned with taco seasoning 2 Tbsp shredded cheese ½ tomato, diced lettuce leaves Prep: Create lettuce tacos and serve with 1 cup strawberries. Family Meal: Slow Cooker Fajitas Makes 8 servings 1 of each: medium green, yellow & red peppers; cut into ½ inch strips 1 sweet onion; cut into ½ in strips 2 pounds beef (skirt steak works well) or chicken ¾ cup water 1 package fajita seasoning 1 cup salsa (optional) 8 low carb tortillas, warm ½ c salsa ½ cup shredded cheese Slow Cooker Prep: Place the peppers and onions in slow cooker, top with meat. Combine water, fajita seasoning and salsa (optional). Pour over meat. Cover and cook on low for 8-9 hours or until tender. Using slotted spoon, place about ¾ cup meat mixture down center of each tortilla. Top with 1 Tbsp cheese and 1 Tbsp salsa. Eat 1 fajita. Serve with 1 cup diced fruit of choice. 1 banana 50 snap peas 7

8 Day 5 English Muffin Sandwich 1 egg (poached or scrambled) 2 thin sliced deli meat of choice ½ cup spinach leaves 1 light English muffin Prep: Make a sandwich out of all ingredients. 1 cup old-fashioned oatmeal cooked with ½ cup skim milk & 1 tsp maple syrup 1 diced pear Quinoa Bowl ½ cup sautéed mushrooms ½ cup sautéed tomatoes ¼ cup diced onions, cooked ¾ cup quinoa Prep: Mix ingredients and serve with 2 cups leafy greens + ½ cup veggies + 2 Tbsp salad dressing Family Meal: Greek Chicken Makes 6 servings 6 chicken breasts (4 ounce portion) 1 cup lemon juice 2 Tablespoons olive oil 3 cloves garlic, minced ½ Tablespoon dried oregano ½ Tablespoon salt 1/8 teaspoon black pepper *Stovetop Prep: Heat skillet and cover with cooking spray. Empty contents to bag into skillet. Add dried oregano, salt and pepper. Cover and cook until chicken is completely cooked. *Bake Prep: Heat oven to 375 degrees. Place contents of bag into pan. Add oregano, salt and pepper. Cover with aluminum foil and bake minutes or until chicken is completely cooked. * Use either Stovetop Prep or Bake Prep, not both Eat 1 chicken breast. Serve with large garden salad and 2 Tbsp oil-based dressing. 2 cups watermelon, cubed ¾ cup lite applesauce 8

9 Day 6 1 cup skim milk 1 medium orange 1-1/4 cup cereal 1 hardboiled egg (whole egg) Blueberry waffle 1 frozen or fresh waffle ¾ cup frozen mixed berries Prep: Defrost mixed berries and spoon over waffle. Serve with 4 ounces skim milk. 3 ounces grilled chicken 1 medium baked sweet potato 1 cup steamed green beans topped with 2 Tbsp Parmesan cheese 5 ounces baked fish of choice seasoned with 1 Tbsp butter and lemon ½ cup cooked long-grain brown rice 1 cup cooked broccoli 1 banana ¾ cup lite applesauce 9

10 Day 7 2 eggs, scrambled 1 tortilla + ½ cup cooked onions, spinach, mushrooms ¼ cup skim cheese (combine egg, veggies, and cheese on tortilla and wrap like a burrito) Smoothie 4 cups fresh spinach 1 cup frozen fruit mix 1 cup coconut water 1 medium apple sliced Prep: Blend ingredients in blender. You can make a larger batch ahead of time and freeze in small baggies. Avocado Turkey Burger 3 ounces ground cooked turkey patty ¼ avocado (sliced) 1cup spinach leaves 2 slices whole grain bread. Prep: place avocado, spinach and turkey patty on bread to make sandwich. Family Meal: Slow Cooker Rotisserie Chicken Noodle Soup Makes 6 servings 1 whole young chicken or 2 pounds boneless, skinless chicken breast, diced 4 cups water 4 cups low sodium chicken broth 12 ounces frozen noodles or pasta of choice 1 onion, halved ¾ cup diced carrots ½ cup diced celery non-stick cooking spray Slow Cooker Prep: Use slow cooker liner or spray non-stick cooking spray. Cut onion in half and place at bottom of slow cooker. Place whole chicken on top of onion. Cook 4-6 hours. Remove chicken from slow cooker. Remove skin from chicken, dice chicken and refrigerate. Add all remaining ingredients to slow cooker. Cook 1 hour, then add chicken and serve. Eat 2 cups. 50 snap peas 2 cups watermelon, cubed 10

11 Day 8 Egg white Omelet 3 egg whites ½ cup cooked spinach ½ cup sliced mushrooms Prep: Prepare omelet in skillet and serve with ½ cup raspberries. Greek Salad 2 cups lettuce ½ cup diced cucumbers ¼ avocado ½ tomato diced 3 ounces grilled chicken 2 Tbsp Clean Greek dressing Simple Salad 2 cups mixed greens 3 ounces grilled chicken ½ cup mixed vegetables 2 Tbsp dressing Family Meal: Meatless Chili Makes 4 Servings 1 can stewed tomatoes 1 can dices tomatoes 2 cans Black Beans, drained ¾ cup diced carrots 1 package chili seasoning 4 cloves minced garlic 1 Tablespoon olive oil 1 Tablespoon dried parsley flakes Stovetop Prep: In deep skillet, sauté garlic and oil. Add carrots, tomatoes, beans, seasoning mix, parsley, & 1 can water. Cook on medium heat for minutes. Eat 1 ½ cups. Serve with ¼ cup shredded cheese. We are planning leftovers later this week so you can double batch. 1 kiwi 1 string cheese + 1/8 cup almonds 11

12 Day 9 Egg white Omelet 3 egg whites ½ cup cooked spinach ½ cup sliced mushrooms Prep: Prepare omelet in skillet and serve with ½ cup raspberries. 3 ounce tuna salad made with spices and 1 Tbsp mayonnaise 6 whole grain crackers 1 cup raw veggies ½ cup Greek yogurt 1 cup mixed fruit Chicken Wrap 6-inch tortilla 5 ounces grilled chicken ½ medium sliced tomato ¼ sliced avocado ½ cup sliced cucumber Prep: Place all ingredients on tortilla and wrap. 1 cup blueberries ½ medium cucumber, sliced + 2 Tbsp low-fat cream cheese or hummus 12

13 Day 10 1 cup old-fashioned oatmeal made with ½ cup skim milk & 1 tsp maple syrup 1 diced pear 1 slice whole grain bread 1 Tbsp natural peanut butter ½ cup sliced strawberries 6 ounces yogurt Soup & Sandwich 2 cups soup 1 slice whole grain bread 4 slices deli meat ½ sliced tomato 1 lettuce leaf 2 Tbsp shredded cheese Prep: combine for soup and sandwich. Family Meal: Slow Cooker Rotisserie Chicken Makes 6 Servings 1 whole young chicken 1 onion, halved garlic salt Slow Cooker Prep: Use slow cooker liner or spray non-stick cooking spray. Cut onion in half and place at bottom of slow cooker. Place whole chicken on top of onion, sprinkle with garlic salt. Cook 4-6 hours. Remove chicken from slow cooker. Remove skin from chicken, and serve. Eat 5 ounces. Serve with 1 cup steamed broccoli. 1 large orange 1 string cheese + 1/8 cup almonds 13

14 Day 11 1 cup non-fat, plain Greek yogurt 1 cup blueberries 10 walnuts 1 slice whole grain bread 1 Tbsp natural peanut butter ½ cup sliced strawberries 6 ounces yogurt 2 cups sliced, crunchy veggies (peppers, carrots, celery) 4 Tbsp hummus 1 cup soup Eggplant Bake 5 slices eggplant, baked until soft 5 slices tomato + ¼ cup shredded mozzarella cheese 1 cup quinoa, cooked 1 cup sautéed kale (or spinach) 1 clove garlic, minced 1 Tbsp olive oil. Prep: layer tomato and cheese on eggplant, bake until cheese melts. Mix quinoa and spinach, top with garlic and oil. 2 cups whole strawberries 1 banana with 1 Tbsp peanut butter 14

15 Day 12 1 cup old-fashioned oatmeal made with ½ cup skim milk & 1 tsp maple syrup 1 diced pear 3 ounce tuna salad made with spices and 1 Tbsp mayonnaise 6 whole grain crackers 1 cup raw veggies ½ cup Greek yogurt 1 cup mixed fruit Leftover Meatless Chili 1-1/2 hardboiled eggs ½ medium cucumber, sliced + 2 Tbsp low-fat cream cheese or hummus 15

16 Day 13 Smoothie 4 cups fresh spinach 1 cup frozen fruit mix 1 cup coconut water 1 medium apple sliced Prep: Blend ingredients in blender. You can make a larger batch ahead of time and freeze in small baggies. Homemade Lunchable 10 crackers 5 ounces turkey (cut into cracker-size pieces) 2 slices tomato (cut into 10 pieces) 2 slices cheese (cut into 10 pieces) 1 cup raw carrots Prep: Layers crackers and serve with raw carrots. Greek Salad 2 cups lettuce ½ cup diced cucumbers ¼ avocado ½ tomato diced 3 ounces grilled chicken 2 Tbsp Clean Greek dressing Family Meal: Panko Breaded Chicken Tenders Makes 4 Servings 1 lb. Chicken Breasts or Tenders, sliced into 8 tenders 1 egg ½ cup Panko bread crumbs ¼ cup grated Parmesan Cheese ½ Tbsp dried parsley flakes non-stick cooking spray Bake Prep: Heat oven to 400 degrees. Spray baking pan with cooking spray. Beat egg. In a separate dish mix parmesan cheese, bread crumbs and parsley flakes. Dredge chicken in egg, then in bread crumb mixture. Bake minutes. Eat 2 Tenders. Serve with 1 cup steamed broccoli or green beans, drizzled with 1 tsp, olive oil and parmesan cheese sprinkle. Plus 1 cup of milk. 1 large orange 1 banana with 1 Tbsp peanut butter 16

17 Day 14 1 cup non-fat, plain Greek yogurt 1 cup blueberries 10 walnuts Lettuce Tacos 5 ounces ground turkey seasoned with taco seasoning 2 Tbsp shredded cheese ½ tomato, diced 3-4 lettuce leaves Prep: Create lettuce tacos and serve with 1 cup strawberries. Simple Salad 2 cups mixed greens 3 ounces grilled chicken ½ cup mixed vegetables 2 Tbsp dressing 5 ounces fish of choice seasoned with 1 Tbsp butter and lemon ½ cup long-grain brown rice 1 cup cooked broccoli 6 oz Greek yogurt Apple Oat Bake 1 medium apple, sliced 10 chopped walnuts 2 Tbsp oats Prep: Layer and for 20 minutes. 17

18 Week 1 Shopping List Produce: 1 Small Bag Frozen Fruit 6 Cups Leafy Spinach or Mixed Greens 2 Tomatoes 1 Cucumber 4 Oranges 3 Medium Sweet Potatoes 2 Cups Raw Veggies (Carrots, Broccoli, Red Pepper, Green Pepper) 3 Garlic cloves 2 Onions (White & Yellow Sweet) 1 Avocado 1 Spaghetti Squash 1 Carton Mushrooms 1 Cup Fresh Green Beans 2-3 Packages Diced Watermelon 3 Apples 1 Pear 1 Bag Grapes 2 Small Plums 100 Snap Peas 2 Mini Cartons Lite Applesauce 1 Head lettuce 1-3 Cartons Berries 3 Bananas 1 Celery Stalk Dairy: 12 Eggs (1 carton) 1 Quart Skim Milk 1 Package Shredded Cheese 1 Stick Unsalted Butter 1 Jar Parmesan Cheese Condiments: 1 Bottle Olive Oil 1 Bottle Balsamic Vinegar 1 Bottle Oil Based Dressing 1 Bottle Mustard 1 Carton Cilantro 1 Carton Italian Spices 1 Carton Oregano 1 Bottle Maple Syrup Meat: ¼ lb. Low Sodium Deli Meat 21 Ounces Chicken (16 ounces = 1lb.) 3 oz. Ground Beef 5 oz. Ground Turkey 32 oz. (2 lbs.) Skirt Steak 5-6 oz. White Fish 1 Whole Young Chicken or 2 lbs Boneless, Skinless Chicken Breast Bread/Pasta: 1 Bag Long Grain Wild Rice 1 Package of 6 Whole Wheat (Sandwich Thins) 1 Package of 6 English Muffins 1 Box of Whole Wheat Cereal 1 Package of 6-8 Corn Tortillas 1 Package of 6-8 Low Carb Tortillas oz. (1 box) Pasta 1 Bagel 1 Package Whole Grain Fresh or Frozen Waffles Other: 1 Package Raw Seed/Nuts (Raw Almonds) 1 Package or Bag Quinoa 1 Bottle Lemon Juice 1 Package Chopped Walnuts 1 Container Hummus 2 Cans Black Beans 1 Can Salsa 1 Jar Natural Peanut butter 1 Carton Coconut Water (optional) 1 Jar Marinara Sauce 1 Box Granola Bars 2 Cans Reduced Sodium Vegetable Soup 1 Package Old-Fashioned Oatmeal 1 Box Low Sodium Chicken Broth 1 Can Non-Stick Cooking Spray 18

19 Week 2 Shopping List Produce: 1-2 Bags Frozen Mixed Vegetables 5.5 Cups Spinach 1 Bag Carrots 1 Carton Strawberries 1 Carton Mushrooms 1 Carton Raspberries 2 Bananas 1 Package Frozen Mixed Berries 1 Avocado 1-2 Tomatoes 1-2 Cauliflower Heads 1 Sweet Potato 1 Cup Fresh Green Beans 1 Kiwi 1 Carton Blueberries 1 Cucumber 2 Oranges 1 Apple 1 Lemons 2 Pears 1 Red onion 1 Eggplant 1-2 Broccoli Heads 1 Bag of Lettuce leaves 8 Cups Mixed Greens (Kale, Spinach and Lettuce) 2 Cups Raw Veggies (Bell Peppers, Carrots, and Celery Stalks) Dairy: 12 Eggs (1 carton) 1 Container Egg Whites 1 Can Coconut milk (optional) 1 Package Mozzarella cheese 1 Package String cheese 1 Quart Skim milk 1 Package Sliced Low Fat Cheese 1 Jar Parmesan Cheese 1 Carton Cottage Cheese 1 Carton Flavored Cream Cheese or Hummus 3-4 Containers of Greek Yogurt 1 Package Shredded Cheese 1 Stick Unsalted Butter Meat: 4 oz. Chicken Breast or Tenders 7 oz. Lean Turkey Breast -shaved 8 oz. Ground Turkey 3 oz. Skirt Steak 1 Canned Tuna in Water 3 oz. Pork Tenderloin 5 oz. Fish of your choice 1 Whole Young Chicken Bread/Pasta: 1 Package Whole Grain Dinner Roll 1 Package Old-fashioned oatmeal 1 Box Reduced Fat Crackers 1 Package of Whole Grain Pita 1 Box of Whole Grain Crackers oz. (1 box) Whole Wheat Pasta 1 Package Long Grain Brown Rice 1 Container Panko Bread Crumbs 1 Package of 6-8 Whole Wheat Tortillas 1 Loaf Whole Grain Bread Other: 1 Package Sliced Almonds 1 Jar Honey 1 Can Stewed Tomatoes 1 Can Diced Tomatoes 2 Cans Black Beans 1 Package Walnuts 1 Jar Marinara Sauce 1-2 Cans Low Sodium Vegetable or Chicken Soup 1 Bottle Clean Greek Dressing Condiments: 1 Jar Light Mayonnaise 1 Jar Garlic 1 Bottle Olive Oil 1 Jar Peach Jam (or any jam you choose) 1 ContainerFresh Basil 1 Package Chili Seasoning Mix 1 Container Rosemary 1 Container Chopped Parsley 1 Jar Natural Peanut Butter 1 Bottle Clean Greek Dressing 1 Can Non-Stick Cooking Spray 1 Bottle Maple Syrup 19