Meal Plan for Trading up your Fats

Pro tip:

• Incorporate plenty of the essential fatty acids, especially DHA (an Omega 3 fatty acid found predominantly in fatty fish), to support the brain development of your baby. Pregnant women and breastfeeding mothers should eat 8 to 12 ounces of a variety of lower mercury fish each week such as wild salmon, and sardines.

Breakfast

• Option 1: Oatmeal with dried or fresh fruit and nuts sprinkled with ground flaxseed
• Option 2: Whole grain cereal with banana, low-fat milk or milk alternative, and ground flaxseed
• Option 3: Whole grain toast with nut butter and sliced strawberries
• Option 4: Scrambled eggs with salsa and avocado on a corn tortilla
• Option 5: Fried egg with avocado and tomatoes. Orange slices on the side

Lunch

• Option 1: Canned salmon over a bed of sautéed spinach with side of mixed vegetables and whole grain crackers
• Option 2: Tuna* with avocado, arugula, and tomato on a whole grain bun
• Option 3: Roasted turkey breast slices** with lettuce, cucumbers, avocado and tomato, with dijon mustard on whole grain bread served with side of fruit salad
• Option 4: Dark leafy green salad with roasted veggies, roasted chicken, avocado, and olive oil and vinegar
• Option 5: Kale, avocado, and quinoa salad tossed with walnuts, olive oil, lemon juice, and dijon mustard, and salt and pepper

Dinner

• Option 1: Chicken, turkey, or beef with sweet potato and side salad with olive oil and vinegar
• Option 2: Stir Fry pork tenderloin with brown rice and mixed veggies including broccoli, red peppers, and cauliflower cooked with sesame oil, soy sauce, and ginger. Top with sliced almonds and a drizzle of hoisin sauce to taste
• Option 3: Baked salmon with brown rice and asparagus
• Option 4: Grilled chicken fajitas with sautéed onions and peppers on a whole grain tortilla, topped with guacamole
• Option 5: Chicken or beef with vegetables and tomato sauce on whole grain pasta drizzled with olive oil

Snacks

• Option 1: Walnuts and an apple
• Option 2: Peanut (or other nut) butter smoothie: coconut water, peanut butter, and frozen banana
• Option 3: Raw vegetables and hummus
• Option 4: Guacamole (mash avocado with lime juice) with corn chips
• Option 5: Whole grain toast with nut butter and 100% fruit spread

*Pregnant women should eat no more than 6 ounces of high mercury fish per week

**If pregnant and using deli turkey, be sure to heat in pan or microwave until steaming

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