Meal Plan: Key Nutrients of Pregnancy

Pro Tip:

In addition to following a healthy eating plan, take a prenatal vitamin to help ensure you are meeting your daily requirements for vitamins and minerals.

Selecting meals and snacks from the below listed options will help you choose foods that provide the key nutrients of pregnancy including iron, folic acid, iodine, choline, vitamin D, and DHA.

Breakfast

Option 1: Low-fat plain yogurt, fresh or frozen fruit, and nuts or flax seed Option 2: Toasted whole grain English muffin with cream cheese, topped with smoked salmon, onions and tomato Option 3: Hard boiled eggs, sliced avocado, and salsa on whole grain toast Option 4: Scrambled eggs with tomato, onion, cheddar cheese and black beans wrapped in a whole grain tortilla Option 5: Oatmeal with chopped dried apricot, ground flax seeds and shredded coconut

Lunch

Option 1: Poached salmon topped with lemon and dill, served with green beans and brown rice tossed with slivered almonds. Option 2: Peanut or other nut butter with a banana on whole grain wrap (wrap up and slice like sushi) Option 3: Spinach and feta cheese omelet with whole grain toast and fruit salad on the side Option 4: Baby spinach with tomatoes, cucumbers, avocado, whole grain croutons and grilled chicken breast Option 5: Homemade grilled chicken salad (shredded chicken, tossed with mayonnaise or plain yogurt, diced apple and walnuts) on toasted whole grain bread with side salad

Dinner

Option 1: Spinach salad tossed with mandarin oranges and ginger based dressing topped with grilled shrimp and brown rice Option 2: Grilled salmon served with a side of kale, quinoa and avocados tossed with lemon and olive oil Option 3: Shaved Brussels sprouts, mushrooms, onions and chicken sautéed with olive oil and chicken broth, served over brown rice Option 4: Turkey burger with cheese or avocado, smear of pesto or mustard on bed of sautéed peppers and onions with baby greens salad on side Option 5: Sautéed chicken breast seasoned with oregano, salt, pepper, olive oil and lemon juice, over a whole grain pita bread topped with tzatziki sauce, chopped romaine, tomatoes, feta cheese and kalamata olives

Snacks

Option 1: Strawberry banana smoothie: Blend strawberries (fresh or frozen), banana and low-fat milk or milk alternative
Option 2: Mix of peanuts and raisins
Option 3: Low fat plain Greek yogurt topped with sliced fruit
Option 4: Guacamole with carrot sticks and cauliflower stalks
Option 5: Cottage cheese mixed with blueberries