7 Day Meal Plan for Pregnancy
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1 7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas, and should not be treated as medical advice. This meal plan is based on about calories per day. You may need more or less calories depending on your individual metabolism, stage of pregnancy, and activity level. ABOUT THE MEAL PLAN Recipes The recipes are all scaled to a SINGLE serving. If you are cooking for more than just yourself, you ll need to scale the recipes to the correct amount of servings. If you are cooking only for yourself, you might want to scale the recipes up to double or triple portions anyways, for the sake of efficiency and costeffectiveness (for example, a recipe might call for ¼ squash; in order not to waste the rest of the squash, you can quadruple the recipe). You can save the extra portions for leftovers. Bonus Snack The bonus snack is for the days that you workout for more than 30 minutes, aren t gaining enough weight according to your doctor, or still feel hungry after eating the main meals and snacks. Listen to your body and eat more if you need more, less if you need less. Snacks are easy to double up or eliminate if needed. Meal Prep Preparing for your meals ahead of time is what will save you time, money, and help increase your adherence to the plan. Meal prepping means taking one hour to cook, chop, and store food with one cleanup rather than spending that time each day, multiple times a day. Meal time is now grabbing your prepared food and either assembling or re-heating it. (During pregnancy, it is especially important to make sure you are thoroughly re-heating your food and freezing anything that will be stored more than 4-5 days to avoid food contamination.)
2 7 Day Meal Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Snack 1 Lunch Snack 2 Dinner Bonus Snack Green Smoothie, Toast with 1 Tbsp peanut butter Veggie Scramble, English Muffin with Berries Green Smoothie, Toast with 1 Tbsp peanut butter Veggie Scramble, English Muffin with Berries Green Smoothie, Toast with 1 Tbsp peanut butter Veggie Scramble, English Muffin with Berries Green Smoothie, Toast with 1 Tbsp peanut butter Bell Pepper Slices with 3 Tbsp Hummus Apple Slices with Almond Butter Greek Yogurt Dip Bell Pepper Slices with 3 Tbsp Hummus Apple Slices with Almond Butter Greek Yogurt Dip Bell Pepper Slices with 3 Tbsp Hummus Apple Slices with Almond Butter Greek Yogurt Dip Bell Pepper Slices with 3 Tbsp Hummus Sweet Potato with Kale, Chicken, & Goat Cheese, 1 Clementine Chicken and Vegetable Pizza Sweet Potato with Kale, Chicken, & Goat Cheese, 1 Clementine Chicken and Vegetable Pizza Sweet Potato with Kale, Chicken, & Goat Cheese, 1 Clementine Chicken and Vegetable Pizza Sweet Potato with Kale, Chicken, & Goat Cheese, 1 Clementine Beef and Broccoli with Brown Rice Grilled Salmon, Brown Rice, Roasted Cauliflower Grilled Chicken Tenders, Brussels Sprouts, Watermelon Quinoa Lentil Salad, Brussels Sprouts, and Watermelon Leftovers or Chicken Wraps, Watermelon Leftovers or Burger with Spinach and Strawberry Salad Hummus Crusted Chicken and Zucchini, Watermelon 2 Tbsp Almonds and 1 Banana Ezekiel Toast with 2 Tbsp Refried Beans and ¼ Avocado, Mashed 2 Tbsp Almonds and 1 Banana Ezekiel Toast with 2 Tbsp Refried Beans and ¼ Avocado, Mashed 2 Tbsp Almonds and 1 Banana Ezekiel Toast with 2 Tbsp Refried Beans and ¼ Avocado, Mashed 2 Tbsp Almonds and 1 Banana
3 RECIPES Breakfasts Green Smoothie ½ cup nonfat plain greek yogurt ½ c water ¾ c frozen mixed berries ¼ c frozen banana slices 1 Tbsp chia seed ½ c oats 1 handful spinach 1t pure vanilla extract (blend all ingredients in blender, serve immediately) Serve with 1 slice Ezekiel sprouted grain toast with 1 Tbsp of peanut butter. Veggie Scramble 2 eggs 1 tsp coconut oil ¼ cup diced broccoli ¼ cup diced red pepper ¼ cup diced asparagus ¼ cup diced red onion 1 handful spinach salt and pepper to taste In skillet, melt coconut oil, sautee spinach and vegetables in coconut oil. Add eggs and mix together until eggs are cooked. Season with salt and pepper. Serve with 1 Ezekiel English Muffin, split and topped with sliced strawberries.
4 Lunches Sweet Potato with Kale, Chicken, and Goat Cheese 1 medium sweet potato 1 tsp grapeseed oil 1 cup chopped kale salt and pepper to taste 3 ounces cooked, cubed chicken 2 Tbsp goat cheese, pasteurized Microwave sweet potato for 8-10 minutes or until it can be easily pierced with a knife (or bake at 425 for 40 minutes). While it s cooking, add olive oil to a skillet, heat it, then add kale. Season with a dash of salt and pepper, toss kale in grapeseed oil until wilted. Add chicken and goat cheese, cook until heated. Cut sweet potato in half and add chicken mixture to middle. Season if needed. Serve with 1 clementine. Chicken and Vegetable Pizza 3 ounces shredded chicken ¼ cup zucchini and squash, thin sliced ¼ cup spinach, steamed until wilted 2-3 basil leaves, chopped 2 Tbsp hummus ¼ cup balsamic vinegar 1 slice whole wheat naan (or pizza crust, or tortilla) Preheat oven to 400F. Soak sliced zucchini and squash in balsamic vinegar for at least an hour. Spread the hummus on the naan and place on a baking sheet. Layer the zucchini, squash, spinach, and shredded chicken, and sprinkle basil leaves on top (optional-add a sprinkle of cheese). Bake in preheated oven for about 8-10 minutes.
5 Snacks Almond Butter Greek Yogurt Dip 1/4c plain greek yogurt 1T almond butter 1t honey sprinkle of cinnamon Mix and either refrigerate or serve immediately. Serve with 1 sliced apple.
6 Dinners Slow Cooker Beef and Broccoli with Brown Rice 4 ounces lean flank steak 2 Tbsp + 2 tsp of beef broth 1 Tbsp + 1 tsp low sodium soy sauce 1 tsp honey ½ tsp sesame oil 1 tsp corn starch 1 cups frozen broccoli 3/4 cups brown rice, prepared Place flank steak in crockpot. In bowl whisk together beef broth, soy sauce, honey, and sesame oil. Pour over beef and cook on low for 6 hours. 30 minutes before timer goes off, take 2T of the beef sauce from crockpot and mix in a small bowl with corn starch. Whisk with a fork then pour back in crockpot. Add frozen broccoli and cook 30 more minutes. Serve over ¾ c cooked brown rice (prepare as directed on package or buy frozen, precooked).
7 Salmon with Avocado Salsa 4 ounces salmon ½ tsp grapeseed oil ¼ tsp salt 1/4 tsp ground cumin 1/4 tsp paprika powder 1/4 tsp onion powder dash chili powder 1/4 tsp pepper Avocado Salsa 1/4 avocado, diced 2 Tbsp red onion, diced 2 Tbsp tomato, diced Juice from 1/2 lime 1 Tbsp finely chopped cilantro Salt to taste Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix. Refrigerate for at least 30 minutes. Preheat a grill to medium. Combine the avocado salsa ingredients in a bowl and mix well. Grill the salmon until it flakes easily with a fork (about 5 minutes). Top with avocado salsa. Serve with ½ cup cooked brown rice and roasted cauliflower florets (toss w/ 1 tsp grapeseed oil and salt to taste, season, roast at 425 for 20min).
8 Chicken Tenders 4 ounces chicken tenderloin 1 Tbsp grapeseed oil 1 Tbsp lemon juice 1 Tbsp balsamic vinegar s/p to taste 1 tsp of garlic, minced ¼ tsp onion powder Honey Mustard Dipping Sauce 1 Tbsp Dijon mustard ½ tsp honey 1T Greek Yogurt, plain nonfat In a small bowl whisk together olive oil, lemon juice, balsamic vinegar, salt and pepper, garlic and onion powder. Put chicken in freezer bag, pour oil mixture over, marinate in refrigerator for at least an hour but preferably overnight (TIP-marinate these with your chicken for your lunches when you food prep). Preheat the grill, and then grill the chicken until firm and juices run clear. Mix the honey mustard ingredients and serve with chicken. Serve with Maple Roasted Brussels Sprouts (toss 1 cup sliced brussels with 3/4t grapeseed oil and ¼ tsp real maple syrup, sprinkle with salt, roast on 425 for 20 min) and 1 cup diced watermelon.
9 Quinoa Lentil Salad ½ cup dried lentils, any color ¼ cup Tbsp dried quinoa ½ cups water 1/8 tsp curry powder ¼ cup Brussels sprouts 2 Tbsp thinly sliced shallots ¼ cup cucumber, chopped 1 tsp grapeseed oil 2 Tbsp chopped green onion 2 Tbsp lemon juice Salt and pepper Preheat the oven to 400 degrees F. Place the quinoa and lentils in a medium stockpot with water, dash of salt, and curry powder. Bring to a boil, then cover and reduce the heat to medium-low. Cook for minutes until the quinoa is fluffy and the lentils are cooked, but firm. Remove from heat, but keep covered until ready to use. Meanwhile, cut the brussels sprouts in half and slice thin. Place them on a rimmed baking sheet with the sliced shallots and drizzle with grapeseed oil. Toss to coat then spread them out thin and salt and pepper. Bake for minutes, until crispy. Fluff the quinoa and lentils and move to a large bowl. Add the crispy brussels sprouts and shallots, chopped green onion, cucumber, and lemon juice. Toss and salt and pepper to taste. Serve immediately. Serve with 1 cup diced watermelon on the side. Chicken Wraps 1 Ezekiel Sprouted Grain Tortilla or Whole Wheat Tortilla Rotisserie chicken-white meat, about 4 ounces ½ c sliced bell peppers ¼ c sliced cucumber ½ c baby spinach 1 Tbsp hummus Spread hummus on tortilla, add spinach and veggies, then chicken. Roll up and enjoy. Serve with 1 cup diced watermelon on the side.
10 Burgers 4 ounces lean beef (preferably grass-fed) s/p to taste ½ tsp garlic powder ½ tsp onion powder ¼ avocado 1 Ezekiel bun (or whole wheat) Mix beef together with seasoning, form into patty and grill. Top with sliced avocado. Spinach and Strawberry Salad ¼ cup Strawberries, sliced 1 cup spinach ½ Tbsp olive oil and ½ Tbsp balsamic vinegar, whisked together Toss in bowl, chill and serve.
11 Hummus Chicken and Zucchini 4 ounces boneless, skinless chicken breast salt and pepper ¼ cup zucchini, chopped ¼ cup yellow squash, chopped ¼ cup medium onion, chopped ¼ cup hummus ¾ tsp grapeseed oil ½ lemon ¼ tsp paprika dash of cumin Preheat oven to 450 F. Prepare a baking dish with cooking spray. Season the chicken breast salt and pepper. In a bowl, toss the zucchini, squash and onion with grapeseed oil until evenly coated. Season with salt and pepper. Place vegetables on the bottom of the dish in a single layer. Coat the chicken breast with the hummus on all sides and place on top of vegetables. Squeeze the lemon juice over the chicken and vegetables. Then sprinkle the entire pan with paprika and cumin. Bake for about minutes, until the chicken is cooked through (165 F internal temp) and the vegetables are tender. Serve immediately with 1 cup diced watermelon on the side.
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