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1 NutritionCoachingandResourcesforExpectantandNewMoms Weekly Menu Plan 4 % Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Wholegrainor ryetoastwith peanutbutter oralmond butterand bananaslices ontop Oatmeallarge flakeoats)made withmilkor soymilk,berries, freshoffrozen), Drizzleofmaple syrup Glassofmilk Yogurt%and% granola%parfait% Yogurt Cutupfruitor berries Low,fatgranola ormuesli Eggs hardboiled, poachedor scrambled) Wholegrain toast TomatoSalsa RedRiveror Sunnyboyhot cerealwithbrown sugarormaple syrup Milk Appleorpear Wholegrain coldcereal Milkorsoymilk Bananasliced ontop Eggs%in%a%nest% FruitSalad Lunch Gourmet%Tuna% Tomato%Melts% Rawveggies andlow,fatdip Mixedgreen Saladtopped withextraraw veggies,chick peasand sliveredalmonds Wholewheat dinnerroll Leftover% Turkeyburger% Soup% Fruit%&%Yogurt% Smoothie frozenfruit, milkandyogurt withgroundflax optional) Banana%Bran% muffin Grilledcheese withslicedtomato Vegetablesoup suchastomatoor butternutsquash) Pork% tenderloin% wrap:% Leftoverpork, veggiesand Dijonmustard wrappedina wholegrainwrap Leftover%Bean% Burritos% Rawveggiesof choicewithlow fatdip Dinner Bakedor grilledfishie. salmon,cod,sole, halibutortrout) withlemon Steamed asparagus Quinoa Jon s% Turkeyburger% Soup% Veggie%Omelet: Eggs,peppersand mushroomsmade intoanomelet. Topwithcheese andsalsa Wholegrain toast Chicken%StirT fry:% Stir,fried chickenbreast andasian veggies Basmatior brownrice PorkTenderloin and Roasted%Winter% Root%Vegetables% Bean%Burritos% % Greensalad withgreens andveggiesof choice Spaghettimade withextralean groundbeef and tomato/veggie sauce CaesarSalad Snacksfor theday Small%fruit% smoothie:% Frozenberries orotherfruit, milkorsoymilk andyogurt Cottagecheese andspeedy% Berry%Sauce Appleand almondbutter Milk Wholegrain crackersand cheese Carrotsandsnap peaswith hummus Yogurt Homemadetrail mixnuts,dried fruitandwhole graincereal) Steamedmilk orlatte Rawveggies withdip Ricecrackers, hummusand salsa Chocolatemilk orsoymilk

2 Gourmet Tuna and Tomato Melts I"guess"this"recipe"isn t"that"gourmetoh"well,"it"sounds"better " A"quick,"easy"and"healthy"recipe."Good"for"lunch"or"supper" Ingredients:% 1canlightflakedtuna 2sliceswholegrainbreadIlikesproutedgrain) 1.5tbsplightmayo ¼tspdrydill freshlygroundpepper squeezeoflemonjuice 1tomatosliced 1.5ozcheddarcheeseslicedthinly Instructions:% 1. Preheatovenortoasteroventoalowbroil 2. Taketunaourofcanandmixmayo,lemonjuice,dillandpepperintoit 3. Topyourtwoslicesofbreadwiththetunamixture 4. Placeslicedtomatoevenlyontopandthentopwithcheese 5. Placeonbakingsheetorshallowbakingpanandintoovenfor2,3minutesoruntilcheeseis slightlybrownontop 6. Servewithrawveggiesorsalad NutritionCoachingandResourcesforExpectantandNewMoms

3 Jon s Turkeyburger Soup This%soup%is%delicious,%hearty%and%filling.%Perfect%for%a%cold%fall%day%Serve%with%a%whole%wheat% dinner%roll%with%a%bit%of%melted%cheddar%cheese%on%top.%% Ingredients:% 1.5lbsgroundturkey 2tspcanolaoilforbrowningturkey) 1clovegarlic 1largewhiteoryellowonionchopped 128ozcanofdicedtomatoes 4largecarrotschoppedup 1bayleaf 3stocksofcelery 8tbspbarley 2tspparsley ½tspthyme 1tspfreshlygroundpepper 2cupswater 3smallcansoflowsodiumconsommé 1smallcanlowsodiumtomatosoup % Instructions:% 1. Sauteeonionandgarlicuntilsoft 2. Addgroundturkeyandbrownuntilnolongerpink 3. Transfertoalargesaucepanandaddallotheringredients 4. Cookonmediumheatfor½hour 5. Turndowntolowheatandsimmerfor2hours NutritionCoachingandResourcesforExpectantandNewMoms Createdby:Sarah%Remmer,%Bsc.,%RD,%CDEE,mail:sarah@sarahremmer.com%P: %%%%%%

4 Speedy Berry Sauce Ingredients: ¼ cup water 2 tbsp sugar 2 tbsp corn starch or Birds Custard Powder 2 cups of fresh of frozen berries Directions: 1. Heat water, sugar and corn starch or custard powder in a pot over low-medium heat. 2. Add berries and stir continuously until nice and thick Serves 4-5 Nutrition info per serving: 95 calories, 24 grams carbohydrate, 1 gram protein, 0 grams fat NutritionCoachingandResourcesforExpectantandNewMoms Createdby:Sarah%Remmer,%Bsc.,%RD,%CDEE,mail:sarah@sarahremmer.com%P: %%%%%%

5 Banana Bran Muffins Thisisacomboofmytwofavoritemuffinrecipes=myGrandma sbran PailofMuffins recipeandmy Mom sdeliciousbananamuffinrecipe,thismuffinmarriageismarveloustosaytheleast.thisrecipe makes4dozenmedium=sizedmuffins=freezethemforweeksofmuffindeliciousness.pairthismuffin withyogurtorcottagecheeseandfruitforalightlunchorsnack. Preheat%oven%to%375%and%line%or%grease%2%medium%muffin%tins.%% 2cups100%Bran 2cupsboilingwater 2cupswholewheatflour 2cupsallpurposeflour 2cupsbranflakes 2tablespoonsbakingsoda 2tsp.salt 1/2cupbutterroomtemperature) 3eggsroomtemperature) 2/3cupbrownsugar 2/3cupwhitesugar 2tspvanilla 2cupsbuttermilk 6ripebananasmashed 2cupsdriedfruitsuchasraisins,cranberries,cherries,ormangoes. Instructions% Bowl1,Pourtheboilingwateroverthebranandsetasidetocool. Bowl2 Sifttheflours,bakingsodaandsalttogetherandthenaddthebranflakes mixlightly. Bowl3 mashthebananas,setaside. Bowl4 yourmixer)creambutter,eggs,sugarsandvanillauntillightandfluffy about3minutes onmediumspeed.addthe100%branmixture,bananasandthebuttermilk.mixlightly. Foldinthedryingredientsin2or3partsjustuntilmixed.Youdon twanttoovermixbutyouwant alloftheflourtobeincorporated. Addthedriedfruitandmixlightly.Letmixturesitfor1/2hourbeforebaking. Fillmuffintins2/3full.Bakefor15,17minutes dependingonyouroven. Enjoy NutritionCoachingandResourcesforExpectantandNewMoms

6 Roasted Winter Root Veggies Ingredients:%% Vegetables: 1largebulbFennelcutfennelstocksoffandusebulbonly)cutupintobitesizepieces 4cupsBrusselSproutscutinhalf 3parsnipscutintobitesizepieces 3largecarrotscutintobitesizepieces 1largewintersquashcutintosmallchunks 1cupmushroomscutintoslices 1redpeppercutintostrips 1headofbroccolicutintoflorets Vinaigrettedressing ¼cupOliveOil 2tbspbalsamicvinegar 2tspfreshrosemary 1tspfreshoregano 2tspfreshthyme 4clovescrushedgarlic Coarsesalttotaste Freshlygroundpeppertotaste Instructions: 1. Whiskvinaigrettedressingingredienttogetherinlargebowl 2. Addsquash,fennel,brusselsprouts,parsnips,andcarrotstomixtureandtossgentlyuntil coated.layonabakingsheet 3. Bakeforabout20minutes 4. AddRedpepper,mushrooms,andbroccoli.Asyouaddthem,tossallvegetablesandthenput backinovenfor10,15minutes. 5. Putinlargeservingdish 6. Ifdesired,sprinklemorefreshherbsontopoptional). 7. Addfreshlygratedparmesanovertopoptional). 8. Enjoy NutritionCoachingandResourcesforExpectantandNewMoms

7 Bean Burritos Ingredients:%% % 410inchflourtortillas ¾cupsalsa 114ozcanblackbeans,drainedandrinsed ½can2oz)choppedgreenchilipeppers,drained ½Spanishonion,chopped ¾cupshreddedcheddarcheeseornachocheeseblend Directions:% 1. Preheatovento350F 2. Prepareasquarebakingdishbylightlygreasing 3. Spread¼cupofsalsaonbottomofbakingdish 4. Inamediumbowl,combinebeans,chilis,onion,and¼cupsalsa.Seasonwithsaltandpepper 5. Dividebeanmixtureamongtortillasandspreadtowithin½inchofedge.Topwith½cup cheese,dividingequallyamongtortillas.rollupeachtortillaandplaceseamsidedownonthe salsainbakingdish.speadremainingsalsaontopoftortillasandsprinklewithremaining cheese 6. Bakeinovenfor15,20minutesoruntilheatedthroughanduntilcheeseislightlybrownedon top Serves:4 Nutritional%Information%per%burrito):% Calories:415,fat:12.5grams,Carb:59grams,protein:9.4grams AdaptedFrom:DietitiansofCanadaSimplyGreatFoodcookbook NutritionCoachingandResourcesforExpectantandNewMoms Createdby:Sarah%Remmer,%Bsc.,%RD,%CDEE,mail:sarah@sarahremmer.com%P: %%%%%%