Professional Documents
Culture Documents
Pregnancy Weekly Meal Plan - April 21, 2021
Pregnancy Weekly Meal Plan - April 21, 2021
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
Pregnancy
and Childhood
Nutrition
Pregnancy
WEEKLY MEAL PLAN
MID-MORNING 1 Fruit
AFTERNOON 1/2 cup Greek Yogurt
EVENING Veggies and Hummus with
Steamed Vanilla Milk or Milk Alternative
BREAKFAST 7 - 8 AM
SNACK 10 AM
LUNCH 12 PM
DAY 4
SNACK 2- 3PM
DINNER 5 - 6 PM
SNACK 8 - 9 PM
Pregnancy
and Childhood
Nutrition
Recipes
Pregnancy Power Smoothie Quinoa Mediterranean
Salad with Chickpeas
Serves 2
Preparation time: 5 minutes Serves 4
Cook Time: 0 minutes Preparation time: 10 minutes
Cook Time: 10 minutes
Ingredients:
1 Tbsp large flake oats
Ingredients:
1 tps hemp hearts Quinoa Preparation
1Tbsp ground chia 3 cup dry quinoa
1 banana 6 cups low sodium vegetable broth
1/4 small avocado
1 cup frozen blueberries Salad
1 handful green leafy veggies 3 cups arugula
1 cup milk alternative (ex. almond milk) 1 15 ounce can garbanzo beans, drained
2 Tbsp pasteurized egg whites ⅓ cup roasted red bell pepper, drained and
chopped
1. Place all ingredients in blender and ⅓ cup pitted kalamata olives, sliced
blend for 30 seconds to 1 minutes (optional)
⅓ cup crumbled feta cheese
¼ cup basil, thinly slivered
Dressing
Cook's Tips: ½ cup extra virgin olive oil
1 tablespoon balsamic vinegar
1. Prep Quinoa ahead of time weekly 2 garlic cloves, pressed
and then it takes just a few minutes to ½ teaspoon dry basil, minced
½ teaspoon dried thyme, crushed between
throw the ingredients together
your fingers
2. Mix salads with homemade dressing 1. Rinse quinoa well. Bring broth and quinoa to a
boil, then lower to simmer and cover (lowest stove
with your hands to get the best
setting). Simmer for 10 min until water is gone and
coverage on all the veggies (spoons fluff with a fork. *Save half of the quinoa for later
just don't cut it if the dressing doesn't in the week
have a commercial stabilizer!) 2. Add salad ingredients to a large serving bowl
3. Drizzle dressing ingredients on top (mix with
clean hands to cover all of the leaves) and garnish
with basil.
Serve at room temperature or refrierate for later.
Recipes
Turkey Burger & Balsamic Maple Banana Pecan
Green Salad Porridge
Serves 4-5 Serves 4
Preparation time: 15 minutes Preparation time: 2 minutes
Cook Time: 30 minutes Cook Time: 15 minutes
Ingredients: Ingredients:
Turkey Burger Oatmeal
1 medium grated zucchini 2 cups large flake oats
1 lb lean ground turkey 2 cups almond milk
1/4 cup seasoned whole wheat 2 cups boiling water
breadcrumbs pinch of salt
1 clove garlic, grated Toppings
1 tbsp grated red onion 1 banana, sliced
1 tsp kosher salt and fresh pepper 1/2 cup pecan, toasted and chopped
oil spray 3 Tbsps maple syrup
5 whole grain buns
Easy Balsamic Green Salad 1. Bring oats, almond milk, boiling water and salt
to a boil over medium heat. Stir and cook for about
Salad
5 minutes until thickens.
3 cups baby spinach or other leafy green
2. Remove from heat and cover and let stand for 10
1/2 cucumber, thinly sliced
minutes while it thickens
4 strawberries, thinly sliced
3. Spoon porridge into bowls and top with banana
and pecan and drizzle with a small amount of
Dressing
maple syrup.
½ cup extra virgin olive oil
1/4 cup white balsamic vinegar
2 Tbsps honey or agave
½ teaspoon salt
1/4 teaspoon cracked pepper
1/4 teaspoon Italian seasoning
Ingredients: Ingredients:
Serves 4
Preparation time: 30 minutes
Cook Time: 30 minutes
Ingredients: Directions:
1 1/2 tablespoons extra-virgin olive oil 1. In a large pot, sauté the onion and the garlic in
2 cups diced sweet onion (about 1 medium) the oil over medium heat until soft and translucent,
4 large cloves minced garlic about 5 minutes. Season with a pinch of salt and
2 large stalks finely chopped celery stir.
1 large red bell pepper, seeded and diced 2. Add the celery, and bell pepper and sauté for
1 (28-oz) can diced tomatoes, with juices another 5 to 7 minutes, until softened.
1 cup low-sodium vegetable broth 3. Add the can of diced tomatoes (with the juice),
6 tablespoons tomato paste broth, and tomato paste. Stir to combine. Increase
1 (15-oz) can kidney beans, drained and heat to medium-high.
rinsed 4. Add the drained and rinsed beans, along with the
1 (15-oz) can pinto or navy beans, drained chili powder, cumin, oregano, and salt. Simmer the
and rinsed mixture, uncovered, until thickened, about 10 to 15
2 tablespoons chili powder minutes.
2 teaspoons ground cumin 5. Add the cayenne to taste, if using.
1 teaspoon dried oregano 6. Serve over 1/2 cup brown rice or sprouted whole
1/2 teaspoon fine grain sea salt, to taste grain bread.
1/4 teaspoon ground cayenne pepper 7. Sprinkle with cheese, avocado chunks and/or low
(optional) fat sour cream, if using.
Brown Rice
Toppings (optional)
1. In a medium pot add the rice and water. Bring to
1/2 grated cheese (split between 4 bowls)
a boil
1/2 avocado chunks
2. Turn down to lowest temperature and cover
low fat sour cream
3. Let cook covered for 30 - 35 min, until water is
Brown rice or sprouted whole grain gone and rice fluffy.
bread
1 1/2 cup brown rice
3 cups water
Recipes
Bone Broth
Serves 8 (2 quarts)
Preparation time: 5 minutes
Cook Time: 8 hrs minimum
Ingredients:
3 lbs bones (chicken/beef/pork/lamb, etc)
2 Tbsp extra virgin olive oil
1 cup white wine
12 cups water
2 bay leaves
1 Tbsp black peppercorns
finely ground salt
Directions:
1. Pre-heat the oven to 400 F and prepare a parchment lined baking sheet.
2. Place bones on the baking sheet and drizzle the oil overtop. Roast them in the oven for 30 minutes
or until browned (smaller bones like chicken will likely take less time and larger bones a little more).
Turn halfway through cooking.
3. When slightly browned, put the bones in a heavy stockpot over medium-high heat. Add wine, water,
bay leaves and peppercorns.
4. Bring to a boil then turn down to a simmer. Simmer uncovered at least 8 hours (can cook up to 16
hours). Skim off foam that forms on the surface.
5. Strain the broth and season with sea salt if you wish.
Broth can be stored in the fridge up to one week and in the freezer up to 6 months.
Snack Recipes
Chia Pudding Snack Almond Pregnancy Energy
Balls
Serves 2
Preparation time: 5 minutes Serves 12 balls
Soak time: 3 hours or overnight Preparation time: 15 minutes
Cook Time: 0 minutes Chill time: 60 minutes
Ingredients: Ingredients: