7 Day Meal Plan. Get ready to eat healthy for you and your baby and have fun while doing it! IMPORTANT TIPS

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1 A healthy eating 7 day meal plan for mom and baby brought to you by the OB Complete family of prescription prenatal dietary supplements. While taking your prenatal supplements it is also important to eat healthy. We have developed a dietitian-approved 7 day meal plan you can follow while you are trying to conceive and continue to use well after your baby arrives. The meal plans are designed with flexibility in mind add to your current diet or make small changes to best suit your taste. Just remember sticking to portion sizes is important! Get ready to eat healthy for you and your baby and have fun while doing it! IMPORTANT TIPS This menu is just a guide to healthy, nutritious eating. Within each meal, you can make modifications depending on where you are in your pregnancy journey. After all, one size doesn t fit all! For specific changes based on your pregnancy health, be sure to consult your healthcare provider. Remember, you are eating for 2, not 22! You can eat smaller portions if you d like, but don t skip meals or snacks. Consult your healthcare provider or a registered dietitian if you need more help with your diet. Twins? Triplets? No worries we ve got that covered too. Just listen to your body and make adjustments. For example, add an additional snack or light bite so that you re getting enough nutritious food without overconsumption. And finally, always seek the advice of your healthcare provider with any questions you may have regarding diet and exercise during and after pregnancy. This content is not intended to be a substitute for professional medical advice. DISCLAIMER: The contents of this website, including audio, text, graphics, images, and other material ( Content ) are for informational and educational purposes only. This Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, pediatrician, or other qualified health provider with any questions you may have regarding diet and exercise during and after pregnancy, or other medical condition. OB Complete family of prescription prenatal dietary supplements. This meal plan is based on a target of 2,000 calories/day for the first trimester. According to the American Pregnancy Association, many Americans do not eat adequate amounts of fish. However, the Food and Drug Administration (FDA) recommends eating 8 to 12 ounces of fish low in mercury per week. That amounts to about 2 to 3 servings of fish per week, which can be eaten in place of other types of protein. Make sure to choose a variety of fish lower in mercury, such as salmon, tilapia, shrimp, tuna (canned-light), cod, and catfish. Consumption of white (albacore) tuna should not exceed 6 ounces per week.

2 Day 1 Breakfast: Baby Bump Breakfast Smoothie: Total time: 10 minutes Serves: 1 Start your day with a tasty, nutrient-dense liquid breakfast. Smoothie: 1 small banana (frozen) 2 cups raw spinach 1 tablespoon creamy peanut butter 1/2 cup non-fat original Greek yogurt 1/2 cup water Add ice per texture preference 273 calories 20 grams protein 33 grams carbohydrates 5 grams fiber 19 grams total sugar Add ingredients and ice into blender (amount of ice can vary per texture preference) and blend to taste. AM Snack: Avocado Wheat Toast and Egg: Total time: 10 minutes Serves: 1 Whole eggs and avocado are excellent sources of choline, and are a nutrient-dense snack. 1 slice wheat toast 1 large egg prepared any way 1/4 avocado Salt, pepper or lemon juice to desired taste * 3rd trimester and nursing moms: add an additional egg and 1/4 avocado (provides additional 150 calories) 142 calories 10 grams protein 12 grams carbohydrates 2 grams fiber 1 gram total sugar Toast wheat bread. Prepare egg any way you would like. Place egg on toast and add salt, pepper, or lemon juice to taste. *3rd trimester and nursing moms: add another egg and 1/4 of an avocado to provide additional calories. Lunch: Black Bean Quesadilla and Granola Bar: Total time: minutes Serves: 1 Beans and oats are excellent sources of fiber and iron. 1 whole wheat tortilla 1/2 cup black beans 1/2 cup shredded cheese 1 granola bar (about 150 calories) 553 calories 26 grams protein 63 grams carbohydrates 10 grams fiber 18 grams total sugar Place tortilla on non-stick frying pan and sprinkle cheese on half of tortilla. Spread beans over cheese. Fold tortilla over to close quesadilla. Flip quesadilla after 1-2 minutes on the heat. Remove and enjoy with granola bar once cheese has melted. PM Snack: Almonds and Cheese: This duo is packed with the bone-building mineral calcium. 1 1/2 ounces almonds (about 33 almonds) 2 ounces cheese (2 cheese sticks or 2 thumb-size pieces) 419 calories 19 grams protein 11 grams carbohydrates 2 grams total sugar

3 Day 1 Dinner: Rigatoni with Chicken and Grilled Vegetables: Total time: 25 minutes Serves: 4 This dinner is packed with tasty ingredients, providing lots of magnesium. 12 ounces (4 to 5 cups) rigatoni 2 medium red onions sliced into 1/2-inch-thick rings 2 large red bell peppers cut into quarters, 1 tablespoon olive oil 1/2 teaspoon kosher salt 1/2 teaspoon pepper 1 bunch spinach, stems trimmed, or one 5-ounce package 1 cup (about 3 1/2 ounces) grated Parmesan 3/4 cup basil leaves, thinly sliced 2 (6-ounce) skinless, boneless chicken breasts 556 calories 47 grams protein 62 grams carbohydrates 6 grams fiber 6 grams total sugar Cook the pasta according to the package directions. Reserve 1 cup of the cooking water; drain the pasta and return it to the pot. Meanwhile, heat grill or grill pan to medium-high. In a large bowl, toss the onions, bell peppers, oil, and 1/2 teaspoon each salt and pepper. Grill the chicken and vegetables, turning occasionally, until tender, 8 to 10 minutes. Transfer to a cutting board and cut into bite-size pieces. Add the grilled chicken, vegetables, spinach, reserved pasta water, and 3/4 cup of the Parmesan to the pasta and toss to combine. Top with the basil and the remaining 1/4 cup Parmesan before serving. QUICK TIP: To slice basil, stack the leaves and then roll them up (like a cigar). Slice thinly with a sharp knife. *2nd, 3rd Trimester and Nursing Moms, Night Snack: Chocolate Dipped Banana with Peanut Butter: Total time: 20 minutes Serves: 1 Sometims a girl needs dessert when she s pregnant. This dessert will satisfy a sweet craving, while delivering magnesium, calcium and potassium. 1/2 banana cut into slices, dipped in melted chocolate 1 tablespoon peanut butter 2 tablespoons melted chocolate chips 300 calories 6 grams protein 31 grams carbohydrates 3 grams fiber 20 grams total sugar In a microwaveable bowl, melt chocolate. Slice up half a banana. Dip slices of banana in chocolate until adequately covered. Place on a plate to cool. Freeze chocolate dipped slices for at least 10 minutes. Enjoy with peanut butter. Total Calories for Day 1: Daily Total Trying to Conceive, 1st Trimester: 1,943 calories Daily Total 2nd Trimester: 2,243 calories (increased 300 with the night time snack) Daily Total 3rd Trimester and Nursing Moms: 2,393 calories (increased 150 calories)

4 Day 2 Breakfast: Overnight Oats: Hands-on time: 5 minutes Total time: 3 hours - 10 hours Serves: 1 Chia seeds are antioxidants and rich in omega-3 fatty acids. 1/2 cup rolled oats 1/4 cup skim milk 1/4 cup original Greek yogurt 2 teaspoons chia seeds 1/2 ounce walnuts (about 7 walnuts) Add cinnamon and maple syrup to desired taste 375 calories 14 grams protein 39 grams carbohydrates 7 grams fiber 9 grams total sugar In a bowl, stir rolled oats, milk, yogurt, and chia seeds. Mix well. Place oat mixture into a sealed container. Place in the refrigerator for 3 hours, or overnight. Sprinkle walnuts, cinnamon and syrup on oats and enjoy. AM Snack: Kefir with Blueberries: Kefir delivers a wealth of probiotics while blueberries are rich in antioxidants. 1 cup Kefir 1/2 cup blueberries * 3rd trimester and nursing moms: add 1 piece wheat toast with slice of cheese and butter (adds additional 200 calories) 148 calories 9 grams protein 22 grams carbohydrates 2 grams fiber 22 grams total sugar Lunch: Strawberry and Turkey Salad with Sweet Potato Side: Total time: 25 minutes Serves: 1 This lunch combo is a great choice at any stage of your pregnancy. The salad delivers an abundance of folic acid, while sweet potato is rich in vitamin A. 2 cups spring mix lettuce 4 ounces roasted turkey breast 1 ounce pecans 1/4 cup dried cranberries 1 cup sliced strawberries 1/4 cup shredded mozzarella cheese 1 tablespoon vinaigrette Served with 1 cup diced baked sweet potato 642 calories 37 grams protein 59 grams carbohydrates 13 grams fiber 26 grams total sugar Salad: Cut turkey and strawberries into bite-size pieces. Mix lettuce, turkey, pecans, dried cranberries, strawberries, and cheese in a bowl. Add dressing. Side potato: Preheat oven to 350 degrees. Dice a sweet potato. Spray oven tray, place potato dices on oven tray. Cook for 15 minutes (or until desired crunchiness), rotating every 5 minutes. Extra sweet potato can be stored and reserved for later. PM Snack: Hummus, Veggies and Cheese: This convenient snack is packed with zinc, boosting your immunity. 1/4 cup hummus 8 grape tomatoes 1/2 cup sliced cucumbers 1 slice cheese of choice 250 calories 11 grams protein 16 grams carbohydrates 4 grams total sugar

5 Day 2 Dinner: Slow Cooker Coffee-Braised Brisket with Potato and Carrots: Hands-on time: 10 minutes Total time: 8-9 hours, 10 minutes Serves: 4 This comfort food brisket dinner delivers vitamin B12 and iron. 1 medium onion, peeled and quartered, stem end left intact 1 pound new potatoes (about 12) 1 pound medium carrots cut into 2 1/2-inch lengths 2 1/2 pounds beef brisket, trimmed, kosher salt and black pepper 1 6-ounce can tomato paste 1 cup decaf brewed black coffee 3 tablespoons Worcestershire sauce 1/4 cup packed light brown sugar 2 tablespoons chopped fresh flat-leaf parsley 1 piece country bread (optional) or bread roll of choice 636 calories 42 grams protein 9 grams carbohydrate 13 grams fiber 9 grams total sugar In the bottom of a 5 to 6-quart slow cooker, combine the onion, potatoes, and carrots. Season the beef with 1 teaspoon salt and 1/4 teaspoon pepper and place on top of the vegetables. In a small bowl, whisk together the tomato paste, coffee, Worcestershire sauce, and brown sugar; pour over the beef and vegetables. Cover and cook on low until the beef and vegetables are tender, 8 to 9 hours. Slice the beef across the grain and serve with the vegetables and sauce, sprinkled with the parsley. QUICK TIP: This well-priced cut of meat does best when cooked low and slow. Don t try to make it on the high setting of a slow cooker or it may end up chewy and stringy. *2nd, 3rd Trimester and Nursing Moms, Night Snack: Chocolate Covered Almonds: This protein packed snack delivers folate while satisfying those chocolate cravings. 20 chocolate covered almonds 365 calories 11 grams protein 20 grams carbohydrates 5 grams fiber 12 grams total sugar Total Calories for Day 2: Daily Total Trying to Conceive, 1st Trimester: 2,051 calories Daily Total 2nd Trimester: 2,416 calories (increased 365 with the night time snack) Daily Total 3rd Trimester and Nursing Moms: 2,616 calories (increased 200 calories)

6 Day 3 Breakfast: Eggs and Avocado Toast: Total time: 5-10 minutes Serves: 1 This breakfast will quickly become mom s best friend thanks to choline found in eggs and avocados. 2 pieces wheat toast 1/2 avocado 2 eggs Salt and pepper to taste 522 calories 22 grams protein 37 grams carbohydrates 14 grams dietary fiber 5 grams total sugar Toast wheat bread in toaster. Cut half an avocado into slices and place on two pieces of toast. Prepare two eggs to place on top of avocado toast. Add salt and pepper to taste. Enjoy. AM Snack: Apple: Apples are rich sources of insoluble fiber and Vitamin C. Medium sized apple 72 calories 0 grams protein 19 grams carbohydrates 3 grams dietary fiber 14 grams total sugar Lunch: Personal Pregnancy Barbeque Chicken Pizza, Hummus and Veggies: Total time: 15 minutes with prepared meat 25 minutes with unprepared meat Serves: 1 This pizza takes less time to make than delivery, and is loaded with good-for-your toppings. The hummus and veggie side is rich in fiber, helping you to feel full longer. 1 whole wheat pita 2 tablespoons barbecue sauce 1/2 cup shredded mozzarella cheese 3 ounces chicken tenderloin 3 tablespoons hummus 1/2 cup baby carrots (or veggie of choice) (Feel free to add any veggies to your personal pizza: mushrooms, peppers, olives) 643 calories 46 grams protein 59 grams carbohydrates 8 grams fiber 19 grams total sugar Cut up chicken into chunks, cook for minutes in the oven at 350 degrees. If chicken is already prepared, cut into chunks and set aside. On pita bread, spread barbecue sauce over the surface. Sprinkle cheese over the sauce, place chicken chunks on top of cheese. Bake in over at 350 degrees until cheese is melted (about 10 minutes). Serve with hummus and veggies on the side. PM Snack: Dates and Peanut Butter: This snack provides a sweet but nutritious treat in the middle of the day. 3 dates 1 tablespoon of peanut butter * 3rd trimester and nursing moms: Use 5 dates and 2 tablespoons of peanut butter for an additional 150 calories 157 calories 4 grams protein 18 grams carbohydrates 3 grams fiber 15 grams total sugar

7 Day 3 Dinner: Ginger Tummy Taming Stir Fry: Total time: 45 minutes Serves: 4 Incorporating ginger into your diet can be a helpful digestive aid. Eat up! Stir Fry Sauce 1/4 cup low-sodium soy sauce 1/4 cup chicken stock 1/4 cup orange juice 1/4 cup water 2 tablespoons rice vinegar (or substitute vinegar of your choice) 1 1/2 teaspoons ginger, freshly grated or powdered Stir Fry Ingredients 2 tablespoons canola oil 16 ounces shrimp 3 cloves minced garlic 1 large bunch broccoli (or frozen bag) 2 medium sliced carrots 2 cups frozen edamame 2 cups snow peas (fresh or frozen) 1 1/2 teaspoons cornstarch, dissolved in 1/4 cup cold water 1 teaspoon toasted sesame oil Side Dish 3 cups brown rice, cooked, about 2/3 cup per person 580 calories 32 grams protein 65 grams carbohydrates 8 grams fiber 17 grams total sugar Combine chicken stock, orange juice, soy sauce, rice vinegar, ginger and water in a small bowl. In a large wok or very large (14-inch) sauté pan, heat 1 tablespoon of oil over medium-high heat. Add the shrimp and cook, stirring, until just browned, about 2 minutes. Transfer the shrimp to a plate. Heat the remaining tablespoon of oil over medium heat and cook garlic until fragrant, about 30 seconds. Add snow peas, broccoli, carrots and edamame, raise heat to medium-high, and cook for 3 minutes until vegetables are slightly softened. Add the stir-fry soy sauce and cook, stirring, until edamame are cooked and carrots are soft, about 4 minutes. Add the shrimp and dissolved cornstarch and stir to incorporate. Cook until mixture thickens slightly and shrimp is heated through, an additional 2 minutes. Drizzle with sesame oil and serve with cooked brown rice. *2nd, 3rd Trimester and Nursing Moms, Night Snack: Frozen Yogurt with Walnuts: Nuts are a great source of protein, healthy fats and fiber. Frozen yogurt provides calcium and probiotics. 1 cup chocolate frozen yogurt, add 1/2 ounce walnuts (about 7 walnuts) 270 calories 9 grams protein 33 grams carbohydrates 21 grams total sugar Total Calories for Day 3: Daily Total Trying to Conceive, 1st Trimester: 1,974 calories Daily Total 2nd Trimester: 2,244 calories (increased 270 with the night time snack) Daily Total 3rd Trimester and Nursing Moms: 2,394 calories (increased 150 calories)

8 Day 4 Breakfast: Protein Power Egg Muffins and Banana with Almond Butter: Total time: 30 minutes Makes: 8 muffins Serves: 4 Eggs have choline, and potassium can be found in bananas, both important nutrients. Almond butter contains calcium, magnesium, and iron. 8 large eggs 4 cups spinach, chopped, or desired vegetables 1/2 cup feta cheese 1/4 cup water 1 medium tomato, diced 8 ounces ham or sausage 1/2 cup onion, diced Salt and pepper, optional 1 banana 2 tablespoons almond butter (2 egg muffins + 1 banana and 2 tablespoons almond butter) 528 calories 36 grams protein 36 grams carbohydrates 7 grams fiber 17 grams total sugar Preheat oven to 350 degrees. Grease 8 muffin cups or line with paper liners. Beat eggs together in a large bowl. Mix ham/sausage, feta cheese, tomato, spinach, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups. Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes. AM Snack: Peanut Butter Oatmeal and Bacon: Total time: 15 minutes Serves: 1 This sweet and savory snack gives you a balance of whole grains, fiber, protein, and iron. 1/2 cup of oatmeal 1 tablespoon peanut butter 3 slices of bacon 281 calories 15 grams protein 16 grams carbohydrates 3 grams fiber 1 gram total sugar Lunch: Warmed Green and Grain Bowl: Total time: 15 minutes Serves: 1 Greens will give you calcium and fiber. To keep it easy on the tummy, this dish is more bland than spicy, but you can always add red pepper flakes for a flavor kick too. 1 cup kale 1 cup spinach 1 cup arugula lettuce 1 tablespoon olive oil 1 cup quinoa or other whole grain like brown rice 1/2 ounce pecans (about 10 pieces) 1/4 cup mashed avocado Salt and pepper to taste 609 calories 21 grams protein 62 grams carbohydrates 19 grams fiber 15 grams total sugar In a frying pan, sauté kale, spinach, and arugula lettuce in 1 tablespoon of olive oil until warm. In a separate sauce pan, prepare 1 cup quinoa (boil with 2 cups of water for about minutes). In a bowl, mix together warmed greens and quinoa. Add pecans, and mashed avocado. Salt and pepper to taste. PM Snack: Kiwifruit with Cottage Cheese: Kiwi has prebiotic fiber that feeds the good gut bacteria in your body. Plus, it has more vitamin C than oranges, and as much potassium as a medium banana. The tangy-sweet taste blends well with creamy, protein-rich cottage cheese. 1 kiwi (or 1/2 cup of fruit of your choice) 1/2 cup low fat (1-2%) cottage cheese * 3rd trimester and nursing moms: Use 1 cup cottage cheese and 1 cup of fruit for additional 145 calories 144 calories 15 grams protein 16 grams carbohydrates 2 grams fiber 11 grams total sugar

9 Day 4 Dinner: Sheet Pan Salmon: Total time: 25 minutes Serves: 1 Put it all on a tray and walk away! Omega-3 rich fish, like salmon, is important to have at least twice a week. If you have leftovers, use them the next day over salad greens. 6 ounces salmon fillet Lemon 1 medium-sized potato, diced 1 teaspoon dried dill 1 teaspoon smoked paprika 1 tablespoon black pepper 1 bunch asparagus 2 cups baby carrots 3 tablespoons olive oil Wheat dinner roll 641 calories 43 grams protein 60 grams carbohydrates 12 grams fiber 9 grams total sugar Combine dill, paprika, pepper, and olive oil in a bowl. Set aside. Place salmon filets, diced potatoes, asparagus, and carrots on foiled oven pan. Drizzle oil mixture over sheet pan and cook at 350 degrees for minutes, or until salmon is cooked through. Add lemon to taste, and enjoy! *2nd, 3rd Trimester and Nursing Moms, Night Snack: Trail Mix: When you want something crunchy or chocolaty, reach for trail mix to get a boost of fiber and good fats in your snack. 1/3 cup (about 6 tablespoons) trail mix 320 calories 10 grams protein 29 grams carbohydrates 2 grams fiber 22 grams total sugar Total Calories for Day 4: Daily Total Trying to Conceive, 1st Trimester: 2,203 calories Daily Total 2nd Trimester: 2,523 calories (increased 320 with the night time snack) Daily Total 3rd Trimester and Nursing Moms: 2,668 calories (increased 145 calories)

10 Day 5 Breakfast: Blueberry Yogurt Parfait with 2 Hard-Boiled Eggs: Yogurt gives your body calcium and probiotics. Blueberries (or your favorite fruit) provide some sweetness with added fiber, vitamins, and minerals. Hard boiled eggs are a convenient way to make this meal-worthy. 1 cup Greek yogurt 1/3 cup granola 1/4 cup blueberries (or your favorite fruit) 2 hard-boiled eggs 435 calories 28 grams protein 40 grams carbohydrates 20 grams total sugar AM Snack: Peanut Butter Oatmeal: This oatmeal gets a boost of protein with creamy peanut butter. 1/2 cup uncooked oatmeal, made with water according to package directions 1 1/2 tablespoons creamy peanut butter 300 calories 11 grams protein 30 grams carbohydrates 6 grams fiber 2 grams total sugar Lunch: Chicken Salad Wrap with Pita Chips: Total time: 5-10 minutes Serves: 1 This chicken salad offers a bit of crunch from walnuts and sweetness from dried cranberries, which also have flavonoids. 1 large (10 in.) soft wheat tortilla 4 ounces roasted chicken 1/4 cup plain Greek yogurt 1 teaspoon Dijon mustard 2 tablespoons chopped walnuts 2 tablespoons dried cranberries 1 tablespoon dried dill Pinch of salt and ground black pepper 1/2 cup lettuce One serving pita chips 523 calories 40 grams protein 63 grams carbohydrates 5 grams fiber 14 grams total sugar Combine the chicken, yogurt, Dijon mustard, chopped walnuts, cranberries, dill, salt and pepper in a mixing bowl. Mix with a fork until evenly combined. Place the handful of lettuce leaves in the center of the flour tortilla, then place the chicken salad right on top of the lettuce. Fold the tortilla over the salad and then push gently but firmly with your hand to form a roll. Tuck the ends in and then finish rolling the tortilla into a tight wrap. Slice on a diagonal and serve immediately. PM Snack: Tuna Stuffed Avocado: Total time: 5-10 minutes Serves: 1 Avocados are a nutrient and energy dense snack with nearly 20 vitamins and minerals. 1/2 of an avocado 3 ounces tuna (1/2 can) Salt and pepper to taste * 3rd trimester and nursing moms: Use 1 whole can of tuna plus 1 tablespoon of mayonnaise to make tuna salad for additional 160 calories 315 calories 19 grams protein 13 grams carbohydrate 10 grams fiber 1 gram total sugar

11 Day 5 Dinner: Cauliflower Mac and Cheese: Total time: 55 minutes Total prep time: 35 minutes Total cook time: 20 minutes Serves: 4 Who doesn t love mac-n-cheese, especially with a baby on board? This version adds flavor and fiber with roasted cauliflower in the sauce. 2 1/2 cups 1% milk 2-3 bay leaves 1 head cauliflower (cored and cut into large pieces or 1 large bag frozen about 5 cups) 8 ounces whole-wheat elbow macaroni (2 cups dried) 1 cup grated cheese (such as sharp cheddar or Gruyere) 2 tablespoons olive oil 1 tablespoon Dijon mustard 1/8 teaspoon nutmeg 1/2 teaspoon salt 1/2 teaspoon black pepper 1/2 cup bread crumbs 1/8 teaspoon cayenne pepper (optional) 1 teaspoon fresh thyme 2 cloves minced garlic 1 serving is 1 cup: 488 calories 25 grams protein 59 grams carbohydrates 9 grams fiber <1 gram total sugar Preheat oven to 400 degrees, and boil a large pot of water for the cauliflower. In a medium saucepan, warm milk, nutmeg, cayenne and bay leaves on medium-low heat for five minutes, then turn off heat. Cook cauliflower in boiling water for 20 minutes or until soft, then drain. Using a food processor, process cauliflower, milk (discard bay leaves), cheese, oil, mustard, nutmeg, garlic, cayenne, thyme, salt, and pepper, working in batches so it doesn t overflow. The mixture will appear runny and lumpy, but this will set when it bakes. Cook pasta in boiling water for five minutes (it will continue to cook in the oven). Drain and rinse, then mix pasta and cheese/cauliflower mixture in a large bowl. Spread evenly in a 9 9 baking dish. Top with bread crumbs and bake until golden brown, approximately 20 minutes. *2nd, 3rd Trimester and Nursing Moms, Night Snack: Chocolate Covered Raspberry Smoothie: Total time: 5-10 minutes Serves: 1 Smoothies can be a delicious way to get your calcium and dessert fix at the same time. 1 cup 2% milk 2 cups spinach 1 cup raspberries 3 tablespoons ground flaxseed 2 tablespoons unsweetened cocoa powder Ice cubes per texture preference 358 calories 17 grams protein 40 grams carbohydrates 19 grams fiber 19 grams total sugar Total Calories for Day 5: Daily Total Trying to Conceive, 1st Trimester: 2,061 calories Daily Total 2nd Trimester: 2,419 calories (increased 358 with the night time snack) Daily Total 3rd Trimester and Nursing Moms: 2,579 calories (increased 160 calories)

12 Day 6 Breakfast: Blueberry Yogurt Pancakes with Butter and Hard-Boiled Eggs: Total time: 30 minutes Serves: 3 (2 pancakes, 2 hard-boiled eggs) Pancakes are easy on the tummy and yogurt adds a boost of protein and calcium. This recipe makes 6 pancakes, 3 servings total, using 1/3 cup of pancake batter for each pancake. You can freeze extras for busy weekday mornings. 1 cup whole wheat pastry flour 1/2 teaspoon baking soda 1 teaspoon baking powder 1 egg 1 cup milk 1/2 cup yogurt 1/2 cup blueberries 2 teaspoons butter 2 hard-boiled eggs 362 calories 24 grams protein 35 grams carbohydrates 8 grams total sugar Sift dry ingredients into a large mixing bowl. In a separate bowl, whisk the egg, milk, and yogurt together, then add to dry ingredients. Stir until combined, then fold in blueberries. Cook pancakes on a greased pan or griddle over medium-high heat, turning once. Serve with two hard-boiled eggs. AM Snack: Pear or Fresh Fruit and Cheese: Fruit is a good source of fiber, vitamins, and minerals. It s an easy grab-and-go snack. Choose one: 1 small pear, 1 medium apple, 1 large peach or 2 kiwi fruits 1 slice of cheese of choice * 3rd trimester and nursing moms: Add two more pieces of cheese for additional calories 193 calories 8 grams protein 22 grams carbohydrates 14 grams total sugar Lunch: Greek Salad with Red Wine Vinaigrette and Whole Wheat Pita: Total time: 15 minutes Serves: 1 This meatless salad gets protein from hummus, chickpeas, and feta cheese and it s loaded with veggies plus a salty bite from the olives and feta cheese. 2 cups romaine lettuce 1/2 onion 6 olives 1/2 cup bell peppers 6 grape tomatoes 3/4 cup cucumber 1/4 cup shredded mozzarella cheese 2 tablespoons vinaigrette of choice 1/2 cup hummus 1 whole wheat pita bread 660 calories 21 grams protein 75 grams carbohydrate 17 grams fiber 12 grams total sugar Mix together lettuce, onion, olives, bell peppers, tomatoes, cucumber, and cheese. Add dressing of choice. Serve with hummus and pita bread. PM Snack: Chicken and Black Bean Stuffed Avocado: Total time: 5-10 minutes Serves: 1 Make an easy, savory snack with cooked chicken, drained and rinsed black beans, and salsa. 1/2 of an avocado 1/4 cup black beans, drained and rinsed 1 ounce cooked chicken breast 2 tablespoons salsa 218 calories 14 grams protein 18 grams carbohydrate 9 grams fiber 2 grams total sugar Cut avocado in half, layer ingredients in the pit to make a stuffed avocado.

13 Day 6 Dinner: General Tso s Chicken with Brown Rice: Total time: 20 minutes Total cook time: 5 hours Serves: 4 Make this in the slow cooker to give yourself a break from cooking. Tastes better than the take-out version with many more vegetables and brown rice for fiber, vitamins, and minerals. 1lb. boneless skinless chicken thighs, fat trimmed and/or breasts cut into 1-inch strips 3 garlic cloves 3 tablespoons dark brown sugar 1 teaspoon fresh or dried ginger 2 tablespoons low-sodium soy sauce 1 medium onion, chopped 1 medium bell pepper, chopped 1 16-ounce bag frozen broccoli florets 1 teaspoon crushed red pepper flakes, optional 3 cups brown rice, cooked 1 scallion, chopped *Note: serving of rice is about 2/3 cup In a large bowl toss the chicken pieces with the garlic, sugar, ginger, soy sauce, onion, bell pepper and red pepper flakes. Then, pour it all into a 4-quart slow-cooker, including any of the drippings and leftover sauce from the mixing bowl. Turn the slow-cooker to low and cook for 5 hours. Then, add the broccoli (or your selected frozen vegetables) and turn the slow-cooker to high and cook for an additional hour. Serve over rice and top with chopped scallions. Enjoy! 457 calories 28 grams protein 67 grams carbohydrates 8 grams fiber 13 grams total sugar *2nd, 3rd Trimester and Nursing Moms, Night Snack: Popcorn Chocolate Nut Crunch: When you want to munch, popcorn and nuts make a winning punch of nutrition. Chocolate chips add something sweet to satisfy your cravings. 3 cups stove top popcorn 3 tablespoons almonds 1/2 ounce of chocolate chips (about 30 morsels) 319 calories 9 grams protein 34 grams carbohydrates 8 grams fiber 9 grams total sugar Total Calories for Day 6: Daily Total Trying to Conceive, 1st Trimester: 1,890 calories Daily Total 2nd Trimester: 2,209 calories (increased 319 with the night time snack) Daily Total 3rd Trimester and Nursing Moms: 2,359-2,409 calories (increased calories)

14 Day 7 Breakfast: Special Egg Muffin: Total time: 25 minutes Serves: 1 Start your morning off right with a yummy and nutritious egg sandwich that kicks off your day with protein and calcium. 1 English muffin 1 egg 1 slice cheese 3 pieces of bacon 390 calories 24 grams protein 28 grams carbohydrate 2 grams fiber 4 grams total sugar Cook bacon (microwave or on griddle). Toast English muffin. Crack egg into sprayed pan. Once cooked to desired liking, place the slice of cheese and bacon on top of egg and cover pan for 1 minute. Place egg, bacon, and cheese on English muffin and enjoy! AM Snack: Peanut Butter Toast: Peanut butter toast is easy on the stomach and easy for you to make. 1 tablespoon peanut butter 1 slice wheat bread * 3rd trimester and nursing moms: Add 1 more tablespoon of peanut butter and 1 more piece of toast for additional 170 calories 170 calories 7 grams protein 15 grams carbohydrate 3 grams fiber 3 grams total sugar Lunch: Chicken Salad Sandwich and Banana: Total time: 15 minutes Serves: 1 Make chicken salad with leftover chicken or grocery store rotisserie. You ll get protein and veggies. Make it a wrap to fit even more veggies inside. 2 slices wheat bread or wheat wrap 3 ounces chicken 2 tablespoons mayonnaise 1/4 cup celery chopped 1/2 tomato 1/4 cup spinach 1/2 ounce pecans (about 7 pecan halves) 682 calories 34 grams protein 57 grams carbohydrate 11 grams fiber 15 grams total sugar Cut up chicken. In a bowl mix chicken, celery, pecans and mayonnaise. Place chicken salad in wrap or on sandwich with tomato slices and spinach. PM Snack: Hummus, Veggies and Cheese: This protein-dense snack is great to munch on. The best part this combo of veggies and hummus are guilt-free. 1/4 cup hummus 8 grape tomatoes 1 cup sliced cucumbers 1 slice cheese of choice 250 calories 11 grams protein 16 grams carbohydrates 4 grams total sugar

15 Day 7 Dinner: Spaghetti and Beef Meatballs with Sautéed Zucchini and Tomato: Total time: minutes Serves: 4 Make a big batch of these meatballs and freeze. Zucchini, mushrooms, and beef come together for a delicious veggie-filled meatball dinner. Save time and use your favorite jar pasta sauce. 1 zucchini, chopped 2 tomatoes, chopped 8 ounces spaghetti, makes about 4 cups cooked Tomato sauce: 1 medium onion, chopped 1 clove garlic, minced 2 tablespoons olive oil 2 cups plum tomatoes, canned 1/4 cup tomato purée 3 basil leaves, chopped 1 whole bay leaf 1 1/2 tablespoons flat-leaf parsley, chopped Salt to taste Ground black pepper to taste Meatball Mixture: 10 ounces ground beef 2 cups mushrooms, finely chopped in the food processor 3 tablespoons flat-leaf parsley, chopped 1/4 cup bread crumbs 3 ounces milk 2 eggs 1 tablespoon garlic powder 1 teaspoon onion powder 1 tablespoon salt 1 teaspoon black pepper 1 tablespoon oil (for baking sheet) 552 calories 40 grams protein 67 grams carbohydrate 8 grams fiber 14 grams total sugar Tomato Sauce: In a medium sized saucepan, sauté the onion and garlic in oil over medium heat. Add the plum tomato, tomato puree, basil, bay leaf, parsley, salt, and pepper. Simmer for minutes. Remove and discard the bay leaf; transfer the mixture to a blender or food processor and blend for a minute. Set aside and keep warm. Meatballs: Preheat oven to 350 degrees. In a medium sized bowl, mix ground beef, mushrooms, parsley, bread crumbs, milk, eggs, garlic powder, onion powder, salt, black pepper to incorporate. Form the meat mixture into 1.5-ounce meatballs. Place the meatballs onto a sheet pan that has been lightly coated with oil. Place the sheet pan in the oven for 30 minutes or until the meatballs have browned and reached an internal temperature of 165 degrees. Add the cooked meatballs to the tomato sauce. Pasta: Cook pasta according to package directions. In a pan, sauté chopped zucchini and tomatoes. Serve 1 cup pasta with 2 meatballs and 1/2 cup cooked vegetables. *2nd, 3rd Trimester and Nursing Moms, Night Snack: Frozen Yogurt with Walnuts: Nuts are a great source of protein, healthy fats and fiber. Frozen yogurt provides calcium and probiotics. 1 cup frozen yogurt 1/2 ounce walnuts (about 7 walnuts) 270 calories 9 grams protein 33 grams carbohydrates 21 grams total sugar Total Calories for Day 7: Daily Total Trying to Conceive, 1st Trimester: 2,044 calories Daily Total 2nd Trimester: 2,314 calories (increased 270 with the night time snack) Daily Total 3rd Trimester and Nursing Moms: 2,484 (increased 170 calories)