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Breakfast
Breakfast(487 calories)
• 1 1/2 cupsPeanut Butter-Strawberry-Kale Smoothiemixed with 1 Tbsp. ground flax seed.
• 3/4 cup whole grain cereal, such as Cheerios, with 3/4 cup soy milk
A.M. SNACK
A.M. Snack(267 calories)
LUNCH
Lunch(481 calories)
English Muffin Pizza with Pesto
• 1 whole-wheat English muffin
• 1/4 cup no-salt-addded white beans, mashed
• 2 Tbsp. prepared pesto
• 2 thick slices ripe tomato
• 1/3 cup shredded mozzarella cheese, divided
Split English muffin. Spread pesto evenly over each half. Top each half with spinach, tomato, chicken and cheese. Broil in oven (or toaster oven) until cheese is melted, about 3-5 minutes
P.M. SNACK
P.M. Snack(277 calories)
Whole-Wheat Waffle Snack
• 2 whole wheat waffles
• 1/4 cup plain low-fat Greek yogurt
• 2 tsp. honey
• 1/4 cup sliced strawberries
Toast waffles then top with yogurt and drizzle with honey. Top with sliced strawberries.
DINNER
Devon O’Brien
Dinner(696 calories)
• 1 1/2 cupsSummer Vegetable Chicken Tortilla Casserole
Daily Total: 2208 calories, 96 grams protein, 2269 grams sodium, 40 grams fiber, 846 mcg folate, 27 mg iron, 1880 mg calcium
Please Note:This meal plan is controlled for calories, protein, folate, fiber, iron, calcium and sodium. If you are concerned any nutrient in particular, talk with your doctor and a registered dietitian to alter this plan to best suit your individual nutrition needs.
Don’t Miss!
Getting Started: Pregnancy Diet Basics
What to Eat (and Avoid) When You’re Pregnant
Healthy Pregnancy Recipes
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