14 Days Weight Gain Meal Plan For Pregnant Women

14 days weight gain meal
plan for pregnant women
More than 50 delicious recipes

with meal plan
Annie Dillard
I dedicated this book to my
family
Copyright © 2022 Annie Dillard All rights reserved
The characters and events portrayed in this book are fictitious. Any similarity to real
persons, living or dead, is coincidental and not intended by the author.
No part of this book may be reproduced, or stored in a retrieval system, or transmitted in

any form or by any means, electronic, mechanical, photocopying, recording, or otherwise,
without express written permission of the publisher.
Table of Contents
Introduction....................................................................................................................................................... 4
Week 1............................................................................................................................................................... 5
Day 1.............................................................................................................................................................. 5
Early morning snack................................................................................................................................... 5
Breakfast.................................................................................................................................................... 5
Lunch......................................................................................................................................................... 8
Evening snack............................................................................................................................................. 8
Dinner...................................................................................................................................................... 11
Late night snack....................................................................................................................................... 11
Day 2............................................................................................................................................................ 14
Early morning snack................................................................................................................................. 14
Breakfast.................................................................................................................................................. 14
Lunch........................................................................................................................................................ 17
Evening snack........................................................................................................................................... 18
Dinner...................................................................................................................................................... 21
Late night snack....................................................................................................................................... 22
Day 3............................................................................................................................................................ 25
Breakfast.................................................................................................................................................. 25
Lunch........................................................................................................................................................ 28
Evening Snack........................................................................................................................................... 28
Dinner...................................................................................................................................................... 31
Late night snack....................................................................................................................................... 32
Day 4............................................................................................................................................................ 35
Breakfast.................................................................................................................................................. 35
Lunch........................................................................................................................................................ 38
Evening snack........................................................................................................................................... 39
Dinner...................................................................................................................................................... 41
Late night snack....................................................................................................................................... 41
Day 5............................................................................................................................................................ 44
Breakfast.................................................................................................................................................. 44
Lunch........................................................................................................................................................ 47
Evening snack........................................................................................................................................... 47
Dinner...................................................................................................................................................... 50
Late night snack....................................................................................................................................... 51
Day 6............................................................................................................................................................ 53
Breakfast.................................................................................................................................................. 54
Lunch........................................................................................................................................................ 55
Evening snack........................................................................................................................................... 56
Dinner...................................................................................................................................................... 58
Late night snack....................................................................................................................................... 59
Day 7............................................................................................................................................................ 62
Breakfast.................................................................................................................................................. 62
Lunch........................................................................................................................................................ 65
Evening snack........................................................................................................................................... 65
Dinner...................................................................................................................................................... 67
Late night snack....................................................................................................................................... 68
Week 2............................................................................................................................................................. 71
Day 1............................................................................................................................................................ 71
Breakfast.................................................................................................................................................. 71
Lunch........................................................................................................................................................ 74
Evening snack........................................................................................................................................... 75
Dinner...................................................................................................................................................... 77
Late night snack....................................................................................................................................... 78
Day 2................................................................................................................................................................ 80
Breakfast.................................................................................................................................................. 80
Lunch........................................................................................................................................................ 83
Evening snack........................................................................................................................................... 83
Dinner...................................................................................................................................................... 85
Late night snack....................................................................................................................................... 85
Day 3............................................................................................................................................................ 88
Breakfast.................................................................................................................................................. 88
Lunch........................................................................................................................................................ 91
Evening snack........................................................................................................................................... 91
Dinner...................................................................................................................................................... 94
Late night snack....................................................................................................................................... 94
Day 4............................................................................................................................................................ 97
Breakfast.................................................................................................................................................. 97
Lunch...................................................................................................................................................... 100
Evening snack......................................................................................................................................... 100
Dinner.................................................................................................................................................... 103
Late night snack...................................................................................................................................... 104
Day 5.......................................................................................................................................................... 107
Early morning snack............................................................................................................................... 107
Breakfast................................................................................................................................................ 107
Lunch...................................................................................................................................................... 110
Evening snack......................................................................................................................................... 110
Dinner.................................................................................................................................................... 113
Late night snack...................................................................................................................................... 113
Day 6.......................................................................................................................................................... 116
Breakfast................................................................................................................................................ 116
Lunch...................................................................................................................................................... 119
Evening snack......................................................................................................................................... 119
Dinner.................................................................................................................................................... 122
Late night snack...................................................................................................................................... 122
Day 7.......................................................................................................................................................... 124
Breakfast................................................................................................................................................ 124
Lunch...................................................................................................................................................... 127
Evening snack......................................................................................................................................... 127
Dinner.................................................................................................................................................... 130
Late night snack...................................................................................................................................... 130
Introduction
Healthy, easy and nutritious meal plan with recipes for a healthy pregnancy.
This book "14 days weight gain meal plan for pregnant women" focuses on effective fitness and nutrition
during pregnancy. It is also a pregnancy guide that tells you how to preserve your sanity and your weight at a
healthy level during this incredibly important period.
In this book, you are going to find out all the healthy and delicious recipes with meal plan (early morning
snack, breakfast, lunch, evening snack, dinner, late night snack) about keeping a healthy weight gain during
your pregnancy. It is vital to equip yourself with appropriate guidance when it comes to regulating your
weight in the doctor-recommended approach that will guarantee you and your kid remain healthy. If you
acquire a healthy amount of weight, depending on your weight before pregnancy can help you have a more
pleasant pregnancy and delivery.
Last but not least, please keep in mind that now is not the time to lose weight. This standout choice among
pregnancy books provides you with a variety of tasty, balanced meals that are perfect for helping mothers
with the unique dietary challenges they may face, like easing postpartum recovery, reducing nausea, or
practicing self-care. You’re sharing your body, so learn how to choose the foods that work best for the two of
you.
Week 1
Day 1
Early morning snack
1 glass plum, Apple and pineapple
Ingredients
1 large Granny Smith apple, washed
1 medium black or purple plum, halved to remove pit
1⁄2 inch (1 cm slice pineapple, skin removed
Instructions
Juice the whole apple in a food processor.
2 Put the plums and pineapple in the juicer and process.
3 Stir and serve immediately
Per serving : Calories 128 kcal, Carbs 30 g, Protein 0 g, Fat 0 g
Breakfast
2-3 breakfast bars
Ingredients
8 tablespoons (1 stick) butter, melted
¼ cup Splenda, fructose or brown sugar
¾ cup white grape juice concentrate
2 large eggs
1 teaspoon vanilla extract
2 ½ cups old-fashioned rolled oats
1 cup whole wheat flour
½ teaspoon baking soda
1 teaspoon ground cinnamon

2 tablespoons wheat germ, oat bran or ground flaxseed
1 cup chopped walnuts or almonds
1 cup chopped raisin, or 1 cup mixed dried fruit, such as chopped apricots, blueberries, cranberries and/or
cherries.
Instructions
Preheat the oven to 360° F
Place the eggs, splenda, butter, grape juice concentrate, and vanilla in a bowl and mix until well combined.
Place the whole wheat flour, oats, cinnamon, baking soda, wheat germ, raisins and walnuts in another bowl
and stir to mix. Add the oat mixture to the butter mixture and mix until thoroughly mixed.
Prepare a baking sheet by placing parchment paper. Shape heaping tablespoons of the batter into bars,
arranging them about 1 ½ inches apart on the baking sheet.
Bake the bars until the bottoms are brown and the tops golden brown. For crisper bars, reduce the oven
temperature to 200° F and let the bars bake for 10 minutes longer.
Let the bars cool completely.
Per serving : Calories 120 kcal, Carbs 26 g, Protein 1.7 g, Fat 29 g

Lunch
3 oz grilled chicken with roasted cauliflower
Ingredients
10 ounces boneless, skinless chicken thighs (about 3), trimmed and cut into 6 pieces
2 teaspoons olive oil
¼ teaspoon ground cinnamon
⅛ teaspoon salt plus 1/4 tsp., divided
1 ½ cups cooked farro
1 cup roasted cauliflower
⅔ cup roasted green peppers
⅔ cup roasted red peppers
¼ cup low-sodium chicken broth or vegetable broth
2 teaspoons lemon juice, plus wedges for serving
¼ cup fresh mint leaves
1 tablespoon pine nuts, toasted
Instructions
Heat a grill pan over medium heat. Brush chicken with oil. Sprinkle with 1/8 tsp. salt and cinnamon. Cook,
until the chicken is browned. Meantime , combine cauliflower, farro, broth, green and red peppers, lemon
juice, and the remaining salt in a saucepan. Cover and cook until heated.
Serve the chicken over the vegetables and farro. Sprinkle with pine nuts, mint and lemon wedges .
Evening snack
1 bowl Lemon gelato
Ingredients
1 cup of milk, whole
1 cup of sugar, granulated

5 lightly beaten yolks from large eggs
3 tbsp. of lemon zest, grated
5 fresh lemons, juice only
2 cups of whipping cream, heavy
Instructions
Heat the milk to 170 °F in a saucepan. Stir in sugar till it dissolves. Whisk a bit of the hot mixture into the egg
yolks. Return mixture to pan and mix constantly.
Add the lemon zest and cook on low heat while constantly mixing till mixture is thick. Do not let mixture boil.
Turn off the flame. Stir in lemon juice and cream and dispense into bowl. Refrigerate for at least 2-3 hours.
Fill the cylinder of your ice cream freezer 2/3 full. Freeze using instructions of manufacturer. Transfer the ice
cream to freezer containers. Leave head space so they can expand. Freeze for 3- 6 hours hours, till firm.
Serve.
Per serving : Calories 222 kcal, Carbs 21 g, Protein 3. 9 g, Fat 14 g

Dinner
1 ravioli lasagna
Ingredients
1 (24 ounce) package frozen or refrigerated cheese ravioli
1 pound lean ground beef
1 ½ teaspoons dried oregano
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon ground pepper
1 (28 ounce) can no-salt-added crushed tomatoes
¼ cup chopped fresh basil
8 ounces small fresh mozzarella balls, divided
Instructions
Bring a pot of water to a boil. Cook ravioli according to instructions on package, drain and set aside.
Meantime, cook ground beef in a large skillet over medium flame until cooked through, using the back of a
wooden spoon to crumble the beef. Season with salt, pepper, oregano and garlic powder.
Add basil and tomatoes; bring to a simmer. Fold in the cooked ravioli and half mozzarella balls.
Scatter the remaining mozzarella balls over the top of the pasta. Transfer the pan to the oven. Broil until the
cheese is melted. Serve
Per serving : Calories 483 kcal, Carbs 33.5 g, Protein 38 g, Fat 20.1 g
Late night snack
1 glass milk
Per serving : Calories 103 kcal, Carbs 12 g, Protein 8 g, Fat 2. 4 g
1 handful of snack mix
Ingredients
1 cup unsalted sliced almonds
1 cup unsalted cashews

1 cup unsalted pecans
1 cup unsalted pumpkin seeds
1 cup unsalted shelled sunflower seeds
2 tablespoons coconut oil, melted
⅓ cup nutritional yeast
1 teaspoon chili powder
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon garlic powder
¼ teaspoon onion powder
Instructions
1. Preheat the oven to 360 °F. Line a baking sheet with parchment paper.
2. Combine the pecans, almonds, cashews, pumpkin seeds, and sunflower seeds in a bowl. Stir in the coconut
oil.
3. Spread the nuts in single layer on the baking sheet.
4. Mix the nutritional yeast, chili powder, paprika, salt, garlic powder, and onion powder in a bowl . Evenly
sprinkle over the nut mixture.
5. Bake until lightly browned and crispy.
6. Store in an airtight container at room temperature for 7 days.

Day 2
Early morning snack
1 glass melon tomato and cucumber juice
Ingredients
1⁄4 large cantaloupe melon, skin and seeds removed
2 small ripe vine tomatoes
11⁄4 inch (3 cm) cucumber
Instructions
1 Put all the ingredients in the juicer and process.
2 Serve with ice cubes.
Per serving : Calories 50 kcal, Carbs 9.4 g, Protein 0 g, Fat 0 g
Breakfast
2-3 carrot muffins
Ingredients
1 cup whole-wheat flour
¼ cup ground flaxseed or wheat germ
¼ cup rolled oats
1 tsp baking soda
¾ cup chopped walnuts
2/3 cup golden raisins
1 cup white grape juice concentrate
2 large eggs, lightly beaten
¼ cup canola oil
1 tsp vanilla extract
2 tsp minced peeled fresh ginger

1 cup grated carrots
Instructions
Preheat the oven to 360 °F. Line a muffin tin with paper liners.
Combine the oats, whole-wheat flour, flaxseed, and baking soda in a bowl. Stir in raisins and nuts.
Combine eggs, juice concentrate, ginger, oil, and vanilla in a bowl. Whisk to blend. Add the juice mixture to
the flour mixture and mix gently just until the batter is well blended.
Gently add in carrots. Spoon batter evenly into prepared muffin tin. Bake until a toothpick inserted into the
center comes out clean.
Transfer to a wire rack and let cool. Remove muffins from tin.

Lunch
1 bowl chicken fajita
Ingredients
2 teaspoons chili powder
2 teaspoons ground cumin
¾ teaspoon salt, divided
½ teaspoon garlic powder
½ teaspoon smoked paprika
2 tablespoons olive oil, divided
1 ¼ pounds chicken tenders
1 medium yellow onion, sliced
1 medium red bell pepper, sliced
1 medium green bell pepper, sliced
4 cups chopped stemmed kale
1 (15 ounce) can no-salt-added black beans, rinsed
¼ cup low-fat plain Greek yogurt
1 tablespoon lime juice
2 teaspoons water
Instructions
Place a large baking sheet in the oven; preheat to 425 ° F.
Combine cumin, chili powder, 1/2 tsp. salt, paprika, garlic powder, and ground pepper in a large bowl.
Transfer 1 tsp. of the spice mixture to another bowl and set aside. Mix 1 Tbsp. oil into the remaining spice
mixture in the large bowl. Add chicken, red, green bell peppers and onions and toss to coat.
Remove the pan from the oven; coat with cooking spray. Spread the chicken mixture on the pan. Roast for
20 minutes.
Meantime , combine black beans and kale with the remaining 1 Tbsp. olive oil and 1/4 tsp. salt in a bowl;
toss to coat.
Remove the pan from the oven. Mix the chicken and vegetables. Spread beans and kale evenly over the top.
Roast until the chicken is cooked through and the vegetables are tender.
Meantime add lime juice, yogurt, and water to the reserved spice mixture; stir to combine.
Dish out the vegetable mixture and chicken in bowl. Drizzle with the yogurt dressing and serve.
Per serving : Calories 227 kcal, Carbs 18 g, Protein 24 g, Fat 5.3 g
Evening snack
2-3 Oatmeal applesauce cookies
Ingredients
1 3/4 cups of oats, quick-cooking
1 tsp. of baking soda
1 1/2 cups of flour, all-purpose
1 tsp. of salt, kosher
1 tsp. of baking powder
1/2 tsp. of nutmeg, ground
1 tsp. of cinnamon, ground
1/2 cup of sugar, granulated
1 cup of brown sugar, packed
1/2 cup of softened butter, unsalted
1 egg, large
3/4 cup of applesauce, no sugar added
1 cup of chocolate chips, semi-sweet
1 cup of raisins, organic
1 cup of walnuts, chopped
Instructions
1. Preheat oven to 360 °F. Grease baking sheet.
2. Stir flour, oats, salt, baking soda, baking powder, salt, nutmeg and cinnamon together in a bowl. Set aside
the bowl.
3. In large bowl, cream together butter and sugars till smooth. Add in applesauce and egg. Stir oatmeal
mixture into batter till blended well. Fold in walnuts, raisins, and chocolate chips. Drop by spoons onto cookie
sheets.
4. Bake in 360 °F oven for 10 minutes. Leave cookies to set on cookie sheet for 10 minutes, then remove to
wire rack to cool.
Per serving : Calories 48.2 kcal, Carbs 10. 6 g, Protein 1.1 g, Fat 0.4 g
Dinner
1 bowl chickpea and spinach stew
Ingredients
2 (15 ounce) cans low-sodium chickpeas, rinsed, divided
1 tablespoon olive oil
12 ounces 93%-lean ground turkey
½ teaspoon dried oregano
½ teaspoon fennel seeds, crushed
½ teaspoon crushed red pepper
1 medium onion, chopped (1 cup)
2 medium carrots, diced (3/4 cup)
4 cloves garlic, minced, or 1/2 teaspoon garlic powder
3 tablespoons tomato paste
1 (32 ounce) carton low-sodium chicken broth (4 cups)
⅛ teaspoon salt
1 (32 ounce) carton low-sodium chicken broth (4 cups)
⅛ teaspoon salt
3 cups IQF (individually quick-frozen) spinach (8 oz.)
¼ cup grated Parmesan cheese (Optional)
Instructions
Mash 1 can chickpeas with a masher . Set aside.
In a pot, heat over medium flame . Add turkey, fennel seeds, oregano, and crushed red pepper; cook, mix
with a wooden spoon, until the turkey is cooked thoroughly. Add carrots, onion, and garlic (or garlic powder);
cook, stirring , until softene. Add tomato paste; cook, stirring, for half minute.
Add the mashed and whole chickpeas, broth, pepper, and salt to the pot. Cover and bring to a simmer.
Reduce flame to medium and cook, covered, at a brisk simmer until the vegetables are tender.
Stir in spinach and increase flame to medium-high. Cook, stirring, until the spinach is heated through. Ladle
the soup in bowl. Garnish with 1 Tbsp. Parmesan.
Per serving : Calories 216. 8 kcal, Carbs 34.8 g, Protein 8 g, Fat 6.1 g
Late night snack
1 glass milk
Ingredients
½ teaspoon paprika
½ teaspoon salt
Instructions
oil.


Day 3
Early morning snack
1 glass melon and red grape juice
Ingredients
1⁄2 small cantaloupe melon, skin and seeds removed
24–26 red grapes
Instructions
Place the fruit in the juicer and process.
Serve in a glass
Breakfast
2-3 blueberry pancakes
Ingredients
1 cup whole-wheat flour
½ cup all-purpose flour
½ cup old-fashioned oats
2 tsp baking powder
1 tsp baking soda
2 eggs
¼ cup plus 1 Tbsp canola oil, divided
¼ cup white grape juice concentrate
¼ tsp vanilla
1½ cups buttermilk
1½ cups frozen (or fresh) blueberries
Instructions
Combine oats, both flours, baking powder, and soda in a bowl. Mix together ¼ cup of the oil, eggs, juice
concentrate, and vanilla. Add egg mixture and buttermilk to dry ingredients, stirring just until combined. Do
not overmix. Gently fold in blueberries.
Warm oil in large skillet over medium heat. Cook pancakes, using ¼ cup of the batter per pancake. Cook until
golden brown. Repeat with remaining batter.
Serve pancakes warm with maple or fruit syrup and butter.
Per serving : Calories 84 kcal, Carbs 2. 3 g, Protein 11 g, Fat 31 g

Lunch
1 bowl creamy mushroom and spinach
Ingredients
10 ounces whole-wheat spaghetti or bucatini
3 tablespoons extra-virgin olive oil
2 (8 ounce) packages sliced fresh cremini mushrooms
3 cloves garlic, minced
½ cup half-and-half
2 tablespoons white miso
4 cups packed fresh baby spinach
¼ cup grated Parmesan cheese
2 tablespoons lemon juice
Instructions
Bring a pot of water to a boil. Cook pasta according to directions on package; drain, reserving 1 cup of the
cooking water. Set aside.
Heat oil in a skillet over medium flame . Add mushrooms and garlic; cook, until the mushrooms are tender.
Whisk together half-and-half, miso and 3/4 cup of the reserved pasta cooking water in a bowl.
Add the half-and-half mixture to the mushroom mixture. Cook, stirring constantly, until the miso breaks
down. Stir in Parmesan and spinach ; cook, stirring constantly, until the sauce slightly thickens and the
spinach wilts. Add the pasta; toss well. Turn off the heat and stir in lemon juice.
Evening Snack
1/2 cup Avacado chocolate mouse
Ingredients
4 peeled, pitted avocados, very ripe
1/2 cup of chocolate chips, semi-sweet
1/2 cup of agave syrup

1/2 cup of cocoa powder, unsweetened
1 tbsp. of vanilla extract, pure
1/4 tsp. of salt, fine
To garnish: fresh raspberries
Instructions
1. Put chocolate chips in a bowl. Adjust over saucepan of simmering water. Stir till chocolate has melted and
is smooth. Set bowl aside and allow to cool a bit.
2. Process agave, melted chocolate, vanilla, avocados, salt and cocoa powder in food processor. Blend till
smooth and creamy. Spoon in glasses. Refrigerate for 2-3 hours or longer. Sprinkle raspberries to garnish.
Serve.

Dinner
1 bowl lentil and vegetable stew
Ingredients
3 cups fresh or frozen chopped onion, carrot and celery mix
4 cloves garlic, chopped
4 cups low-sodium vegetable or chicken broth
1 ½ cups green or brown lentils
1 (15-ounce) can unsalted diced tomatoes, undrained
2 teaspoons finely chopped fresh thyme
½ teaspoon salt
½ teaspoon ground pepper
½ teaspoon crushed red pepper
½ cup grated Parmesan cheese
Parmesan rind (optional)
3 cups packed roughly chopped lacinato kale
1 ½ tablespoons red-wine vinegar
Chopped fresh flat-leaf parsley for garnish
Instructions
Heat oil in a pot over medium flame. Add carrot, onion, and celery mix; cook, until softened. Add garlic; cook,
until fragrant.
Stir in lentils, thyme, broth, tomatoes, salt, pepper, crushed red pepper and Parmesan rind, if using. Bring to
a boil over medium flame. Turn flame to medium; cover and cook, until the lentils are almost tender.
Add in kale. Cook, until the kale is tender. Remove the Parmesan rind. Add in vinegar. Divide the soup in
bowl and sprinkle with Parmesan. Garnish with parsley.

Late night snack
1 glass milk
Ingredients
½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Day 4
Early morning snack
1 glass Carrot melon and Cucumber juice
Ingredients
1⁄4 medium cantaloupe melon, skin and seeds removed
2 medium carrots, scrubbed and trimmed
11⁄2 inch (4 cm) cucumber
Instructions
1 Put all the ingredients in the juicer and process.
2 Stir and serve immediately.
Breakfast
2-3 Ginger Blueberry pancakes
Ingredients
1 ½ cups whole wheat flour
1 teaspoon ground ginger
Pinch of ground allspice
1 teaspoon baking soda
1 cup apple juice concentrate or white grape juice concentrate
1/3 cup milk
3 tablespoons butter, melted
2 medium-size eggs
1 ½ cups fresh or frozen (unthawed) blueberries, or 1 cup freeze-dried blueberries
2 teaspoons canola oil

Instructions
Place the ginger, whole wheat flour, cinnamon, baking soda and allspice in a bowl. Stir to combine. Set aside.
Place the milk, apple juice concentrate, butter and eggs in a bowl, and mix to blend. Add the juice mixture to
the flour mixture and mix until blended. Stir in blueberries.
Heat the canola oil in a skillet over medium flame . Cook the pancakes, until they are golden brown on the
bottom. Turn the pancakes over and continue cooking until the second side is golden brown.
Serve the pancakes warm, with the Gingered Pancake Syrup.
Per serving : Calories 170.94 kcal, Carbs 22. 33 g, Protein 4.7 g, Fat 7.08 g
Lunch
1 fillet Baked halibut
Ingredients
1 pound Brussels sprouts, trimmed and sliced
1 fennel bulb, trimmed and cut into strips
1 tablespoon plus 1 teaspoon olive oil, divided
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
1 (1 pound) halibut fillet, cut into 4 portions
4 cloves garlic, minced, divided
3 tablespoons lemon juice
2 tablespoons unsalted butter, melted
2 cups cooked quinoa
¼ cup chopped sun-dried tomatoes
¼ cup chopped pitted Kalamata olives
2 tablespoons chopped fresh Italian parsley or fennel fronds
Instructions
Preheat oven to 360 degrees F.
Combine fennel, Brussels sprouts, 1 Tbsp. oil, and 1/4 tsp. each salt and pepper in a bowl; toss to coat.
Spread in a single layer on a baking sheet. Bake until tender.
Meantime , place halibut on another large rimmed baking sheet and top with half of the garlic and the
remaining 1/4 tsp. each salt and pepper. Combine lemon juice and melted butter in a small bowl. Drizzle or
brush half of the mixture over the fish. Bake until the fish is opaque and flakes easily with a fork, 12 to 15
minutes.
Meanwhile, combine quinoa, the remaining 1 tsp. oil, sun-dried tomatoes, olives, and parsley (or fennel
fronds) in a medium bowl.
Add the garlic to the lemon-butter mixture. Dispense the mixture over the vegetables and bake for 2
minutes more. Serve the halibut with vegetables alongside the quinoa mixture.
Per serving : Calories 406 kcal, Carbs 36.1 g, Protein 29.7 g, Fat 17.1 g
Evening snack
Frozen banana with dark chocolate
Ingredients
2 bananas, ripe, firm
6 oz. of chocolate chips, semi-sweet
2 tbsp. of oil, vegetable
Optional: 1/2 cup of chopped nuts or granola
Instructions:
Line cookie sheet with foil.
Cut bananas in halves. Insert wooden sticks into all halves. Place on sheet. Freeze for 13-16 minutes.
Melt chocolate with oil in microwave oven. Stir till smooth.
Roll banana halves in chocolate. Sprinkle with toppings, if any.
Freeze for about half hour. Serve.

Dinner
1 bowl vegan coconut chickpea curry
Ingredients
2 teaspoons avocado oil or canola oil
1 cup chopped onion
1 cup diced bell pepper
1 medium zucchini, halved and sliced
1 (15 ounce) can chickpeas, drained and rinsed
1 ½ cups coconut curry simmer sauce
½ cup vegetable broth
4 cups baby spinach
2 cups precooked brown rice, heated according to package instructions
Instructions
Heat oil in a skillet over medium flame . Add pepper, onion, and zucchini; cook, until the vegetables begin to
brown.
Add chickpeas, broth and simmer sauce and bring to a simmer. Reduce heat to medium flame and simmer
until the vegetables are tender. Stir in spinach just before serving. Serve over rice.
Per serving : Calories 471 kcal, Carbs 65. 8 g, Protein 10.9 g, Fat 18 g
Late night snack
1 glass milk
Ingredients

½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Day 5
Early morning snack
1 glass tomato and orange juice
Ingredients
2 small juicing or thin-skinned oranges
2 medium ripe tomatoes
Instructions
1 Squeeze the oranges in a press.
2 Juice the tomatoes and mix with the orange juice.
3 Serve.
Breakfast
1 Black bean breakfast burrito
Ingredients
Olive oil
¼ cup canned black beans, rinsed and drained
2 tablespoons store-bought tomato-based salsa
1 scallion, both white and light green parts, trimmed and thinly sliced
1 tablespoon chopped fresh cilantro
1 whole wheat tortilla or wrap (each 12 inches in diameter)
¼ medium-size avocado (optional), preferably Hass, peeled and chopped
½ plum tomato, seeded and chopped
¼ cup shredded cheddar, Monterey Jack or Colby cheese.
Instructions
Grease a skillet with olive oil and heat over medium flame. Add the salsa, black beans, scallion and cilantro
and cook until heated. Add the eggs and cook, stirring gently, until set. Remove from heat.
Put the tortilla on a paper towel and warm for 10 seconds in the microwave.
Place the tortilla on plates. Spoon the black bean mixture into the center. Add some tomato, avacado and
cheese on top.
Fold the top and bottom of the tortilla into the center. Then, starting at one side, roll up the tortillas,
enclosing the filling. Enjoy.

Lunch
1 bowl spaghetti and spinach
Ingredients
5 ounces baby spinach, coarsely chopped
8 ounces whole-wheat spaghetti
½ cup slivered oil-packed sun-dried tomatoes, plus 1 tablespoon oil from the jar
½ cup halved and thinly sliced onion
¼ teaspoon crushed red pepper
¼ teaspoon salt
1 cup low-sodium vegetable or chicken broth
½ cup sour cream
¼ cup grated Parmesan cheese
1 tablespoon unsalted butter
Instructions
Place spinach in a large colander. Bring a saucepan of water to a boil over high flame. Add spaghetti and cook
according to instructions on packet. Drain the pasta over the spinach; toss to wilt the spinach.
Meantime , heat oil in a skillet over medium flame . Add tomatoes and onions; cook, until softened. Add
crushed red pepper, garlic, salt and pepper; cook, stirring, for 1 minute. Increase flame to medium-high and
add broth; cook, until reduced by about half. Add in Parmesan, sour cream and butter. Add the spinach and
spaghetti; mix well to combine.
Evening snack
2-3 scoops Raspberry sundae
Ingredients
2 tsp. of orange liqueur
1/3 cup of fruit spread, raspberry
2 tsp. of water, filtered
1 1/2 cups of raspberries, fresh
1 1/3 cups of sorbet, raspberry
To garnish: Sprigs of mint
Instructions:
1. Mix together orange liqueur, water and raspberry spread in a bowl. Stir with the help of whisk.
2. Add in raspberries gently.
3. Scoop sorbet into four glasses. Sprinkle with raspberry mixture.
4. Use mint to garnish and serve.

Dinner
1 bowl testaroli with pesto
Ingredients
1 ½ cups flour
1 ½ cups cold water
¾ teaspoon salt, preferably Himalayan sea salt, divided
Olive oil
Pesto
4 cups loosely packed fresh basil leaves
1 cup loosely packed fresh parsley leaves
¾ cup extra-virgin olive oil
2 tablespoons finely grated Pecorino Romano, plus more Pecorino or Parmesan for serving
2 medium cloves garlic, roughly chopped
1 teaspoon pine nuts
¼ teaspoon salt
Instructions
For testiroli
Set a large cast-iron skillet on the middle oven rack; preheat to 360 °F. Let the pan continue heating for 10
minutes.
Meanwhile, bring a large pot of salted water to a bare simmer. Whisk flour, water and 1/4 teaspoon salt in a
large bowl until smooth.
Grease the skillet over heat with olive oil and sprinkle with 1/4 teaspoon salt. Dispense half the batter,
making sure it's evenly spread around the pan.
Bake until the testaroli is set in the center. Turn off the oven and carefully remove , using a spatula, flip the
testaroli out of the pan onto a plain surface or plate. Repeat with the remaining batter.
For the pesto:
Process basil, parsley, cheese, oil, garlic, pine nuts and salt into a food processor. Pulse until smooth.
Cut the testaroli into 3-inch pieces and add in the simmering water. Cook gently until soft. Using a slotted
spoon, remove the testaroli to a shallow bowl or platter and spoon the pesto over the top in layers. Sprinkle
with Parmesan, and enjoy.
Late night snack
1 glass milk
Ingredients
½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Day 6
Early morning snack
1 glass tomato an plum juice
Ingredients
2 large plums, halved to remove pits
Instructions
1 Process the plums and tomatoes in the juicer and process.
2 Serve immediately.
Breakfast
2-3 Double cranberry muffins
Ingredients
¾ cup whole wheat flour
¼ cup ground flaxseed or oat bran
2 tsp baking powder
1 tsp baking soda
½ tsp salt
1½ cups old-fashioned oats
2 large eggs
½ cup all-fruit cherry or raspberry preserves
1/3 cup canola oil
½ cup fresh or frozen cranberries
½ cup dried cranberries
Instructions
Preheat oven to 360 F. Line a 12-cup muffin tin with paper liners.
Mix flour, flaxseed, soda, baking powder, and salt in a bowl. Add in oats.
Mix eggs, juice concentrate, oil, preserves, and vanilla in another bowl, until smooth. Slowly add into flour
mixture. Gently stir in all the cranberries.
Spoon batter into muffin tin. Bake until a toothpick inserted into the center comes out clean.
Let cool completely on wire rack. Serve and enjoy.
Lunch
1 bowl spinach and artichoke dip pasta with chicken
Ingredients
8 ounces whole-wheat rotini pasta
4 (4 ounce) boneless, skinless chicken breasts
¼ teaspoon kosher salt, divided
¼ teaspoon ground pepper, divided
1 (5 ounce) package baby spinach, roughly chopped

1 tablespoon water
4 ounces reduced-fat cream cheese, cut into chunks
¾ cup reduced-fat milk
½ cup grated Parmesan cheese, plus more for garnish
2 teaspoons garlic powder
1 (14-ounce) can artichoke hearts, rinsed, squeezed dry and chopped
Instructions
Cook pasta according to instructions on package. Drain.
Sprinkle salt and pepper on chicken. Heat oil in a skillet over medium flame. Add the chicken and cook on
both sides, until browned. Dish out chicken on a plate.
Mix spinach and water in a saucepan. Cook over medium flame, stirring occasionally, until just wilted. Add
cream cheese and milk to the pan; mix well until the cream cheese is melted. Add Parmesan, garlic powder
and salt and pepper; cook until thickened and bubbling. Stir in artichokes and the cooked pasta.
Thinly slice each chicken breast with the help of sharp knife and arrange on top of the pasta. Sprinkle with
additional Parmesan and serve.
Evening snack
1 bowl chippotle black bean dip
Ingredients
1 can black beans, drained and rinsed, or 1½ cups cooked beans
1 can chickpeas, drained and rinsed, or 1½ cups cooked beans
1 large roasted red pepper, seeded and chopped (about ½ cup)
1 small chipotle pepper in adobo sauce, or dried and rehydrated in hot water, seeded and minced (about 1
tablespoon)
2 tablespoons freshly squeezed lemon juice
1 small garlic clove, minced and smooshed to a paste with the flat side of a knife
½ teaspoon cumin
½ teaspoon coarse sea salt
¼ teaspoon freshly ground black pepper
Instructions
Process the chickpeas, black beans, red pepper, and chipotle pepper in the food processor. Pulse until a
chunky paste forms. Add the lemon juice, olive oil, garlic, cumin, salt, and pepper and process for about 5
seconds. Add 2-3 tablespoons water and blend until very smooth. Transfer to a bowl to serve. Refrigerate in
an airtight container up to 1 week.

Dinner
1 bowl creamy lemon pasta with shrimp
Ingredients
4 ounces whole-wheat fettuccine
1 ½ teaspoons extra-virgin olive oil
6 ounces peeled and deveined raw shrimp
1 tablespoon unsalted butter
1 ½ teaspoons finely chopped garlic
⅛ teaspoon crushed red pepper

2 cups loosely packed arugula
2 tablespoons whole-milk plain yogurt
½ teaspoon lemon zest
1 tablespoon lemon juice
⅛ teaspoon salt
3 tablespoons grated Parmesan cheese
2 tablespoons thinly sliced fresh basil
Instructions
In a saucepan, bring 4 cups of water to a boil. Add fettuccine, stirring to separate the noodles. Cook until just
tender. Reserve 1/2 cup of the cooking water and drain.
Meantime, heat oil in a skillet over medium-high flame. Add shrimp and cook, stirring occasionally, until pink
and curled. Transfer the shrimp to a bowl.
Add butter to the pan and reduce flame to medium. Add crushed red pepper and garlic ; cook, until the garlic
is fragrant. Add arugula and cook until wilted. Reduce flame to low. Add the fettuccine, lemon zest, yogurt,
and the reserved cooking water, 1/4 cup at a time, mix well, until the fettuccine is fully coated. Add the
shrimp, salt and lemon juice, mix well. Remove from the flame and toss with Parmesan.
Serve the fettuccine topped with Parmesan.
Late night snack
1 glass milk
Ingredients

½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Day 7
Early morning snack
Ingredients
1 glass tomato, beets and celery juice
1⁄2 medium beets, peeled
3–4 small ripe tomatoes
1 medium stick celery
Instructions
1 Process the beets in the juicer.
2 Add the tomatoes and celery and juice together.
Breakfast
Huevos Rancheros con Frijoles
Ingredients
2 whole-wheat flour tortillas
1 Tbsp vegetable oil
½ large red bell pepper, seeded and thinly sliced
2 large eggs
1 cup drained black beans
½ cup prepared chunky salsa, in desired spiciness
Salt
½ cup shredded cheddar cheese
Instructions
Microwave tortillas until warm.
Warm oil in large skillet over medium flame. Cook pepper slices until softened, stirring often.
Remove pepper from pan. Break eggs into skillet. Cook as desired. Place a warmed tortilla on each serving
plate; top with fried egg.
Add salsa, beans, and salt to peppers in skillet. Stir to combine and warm through. Turn off the heat. Spoon
salsa mixture over eggs. Top with cheese. Fold tortilla over egg or serve.
Per serving : Calories 128 kcal, Carbs 8.8 g, Protein 7.9 g, Fat 7.3g
Lunch
Tabbouleh, Hummus & Pita Plate
Ingredients
2 cups tabbouleh
1 cup beet hummus
1 cup sugar snap peas, stem ends snapped off
4 radishes
1 cup mixed olives
1 cup raspberries
1 cup blackberries
4 (4 inch) whole-wheat pita breads
⅔ cup unsalted dry-roasted pistachios
4 vegan cookies
Instructions
Divide items equally among 4 plates.
Per serving : Calories 537 kcal, Carbs 54.8 g, Protein 13. 5 g, Fat 31.2 g
Evening snack
10 oz almond banana buzz
Ingredients
2 ripe bananas
3 tablespoons almond butter
2½ cups/591 ml plain, unsweetened soy milk, divided
1 tablespoon blackstrap molasses
1 cup/124 g ice
Instructions
Add the almond butter, bananas, and 2 tablespoons of the soy milk to the blender and purée until smooth.
Pour in the remaining molasses, soy milk, and ice and blend until smooth.
Refrigerate.

Dinner
Turkey pumpkin chili
Ingredients
1 tablespoon extra-virgin olive oil
1 medium yellow onion, chopped
1 small green bell pepper, chopped
1 pound ground turkey
1 can fire-roasted diced tomatoes, undrained

1 can no-salt-added black beans, rinsed
1 can unseasoned pumpkin puree
1 ½ cups water
1 tablespoon chili powder
1 ½ teaspoons ground cumin
1 teaspoon smoked paprika
⅛ teaspoon salt
2 cups packed chopped curly kale leaves
4 tablespoons sour cream
Chopped fresh cilantro for garnish
Instructions
Heat oil in a saucepan over medium-high flame. Add garlic, onion and bell pepper. Cook, until the vegetables
are tender. Add turkey and cook, until browned. Add in beans, tomatoes, pumpkin, chili powder, water,
cumin, smoked paprika, pepper and salt. Bring to a boil over high flame , stirring occasionally. Reduce flame
to low, stirring occasionally, about 15 minutes, adding. Add kale and cook for additional 5 minutes. Serve in
bowl, top with sour cream.
Late night snack
1 glass milk
Ingredients

½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Week 2
Day 1
Early morning snack
1 glass tomato carrot and red pepper juice
Ingredients
2 small carrots, scrubbed and trimmed
1⁄4 medium red pepper, seeds removed
Instructions
1 Process all the vegetables in the juicer.
Breakfast
1 bowl Fruit and Oatmeal
Ingredients
¼ cup water, or ¼ cup apple juice
1 cup milk, plus milk for serving
½ cup old-fashioned rolled oats
6 dried apricot halves, chopped
1 tablespoon oat bran, wheat germ or flaxseed
Pinch of ground cinnamon
1 tablespoon chopped nuts, such as walnuts, pecans or almonds
Low-fat vanilla yogurt (optional) for serving
Instructions
Bring the water in a small saucepan to a boil. Add 1 cup milk, and cook until heated through. Stir in the
apricots, oats, oat bran and cinnamon and let it come to a boil. Reduce the flame to low to cook, stirring
occasionally, until the oatmeal is thick.
Remove the oatmeal from the heat and add the nuts. Serve milk.

Lunch
1 bowl African sweet potato and chicken stew
Ingredients
1 pound boneless, skinless chicken thighs, trimmed
2 teaspoons ground coriander, divided
3/4 teaspoon salt, divided
2 tablespoons extra-virgin olive oil, divided
1 large onion, halved and sliced
1 tablespoon grated fresh ginger
1 large sweet potato (about 1 pound), peeled and cubed (1/2-inch)
1 28-ounce can no-salt-added whole tomatoes, chopped (juice reserved)
¼ cup smooth natural peanut butter
2 tablespoons lime juice, divided
¼ teaspoon cayenne pepper or 1/2 teaspoon crushed red pepper
1 ½ cups water
1 cup whole-wheat couscous
1 cup chopped cilantro
Instructions
Cut chicken into small pieces and add in 1 teaspoon coriander and 1/2 teaspoon salt. Heat 1 tablespoon oil in
a skillet over medium flame. Stir in chicken and cook until browned. Dish out on a plate.
Add oil, onion and ginger to the pan and cook, until lightly browned. Add sweet potato, peanut butter,
tomatoes , 1 tablespoon lime juice, crushed red pepper, 1 teaspoon coriander and 1/4 teaspoon salt. Reduce
flame and cook, until the sweet potato is tender. Return the chicken and cook until heated through.
Meantime , bring water to a boil in a saucepan. Add couscous and 1 tablespoon lime juice. Cover, remove
from the flame and let stand for 3 minutes. Stir in cilantro. Serve the stew over the couscous.
Per serving : Calories 651 kcal, Carbs 66.2 g, Protein 35.1 g, Fat 24. 3 g
Evening snack
1 bowl cherry lime fizzer
Ingredients
2½ cups/591 ml seltzer water
1½ cups/260 g frozen, pitted unsweetened sour cherries
1½ cups/226 g ice
Zest and juice of 2 limes
1 teaspoon honey
Instructions
Combine the seltzer, lime zest, cherries, ice, lime juice, and honey in a blender and blend until smooth.
Serve.

Dinner
1 bowl spicy chicken pasta
Ingredients
1 pound boneless, skinless chicken thighs, trimmed
1 tablespoon chili powder
2 teaspoons ground cumin
½ teaspoon ground chipotle
¾ teaspoon salt, divided
1 medium red bell pepper, thinly sliced then halved crosswise
1 medium yellow bell pepper, thinly sliced then halved crosswise
1 medium onion, halved and sliced
8 ounces whole-wheat penne
2 tablespoons lime juice
¼ cup chopped fresh cilantro
Pico de gallo and/or sour cream for serving.
Instructions
Preheat oven to 360°F. Coat a baking sheet with cooking spray.
Slice chicken crosswise into strips. Combine oil, cumin, chili powder, chipotle and 1/2 teaspoon salt in a bowl.
Add the chicken and coat with the spice mixture. Stir in bell peppers and onion. Spread the vegetables and
chicken in an even layer on the baking sheet.
Roast for 20 minutes. Leave the pan there and turn the broiler to high. Broil until the chicken is cooked and
the vegetables are browned.
Meantime, bring water to a boil. Cook penne according to instructions on package; drain. Combine the
remaining oil, salt and lime juice in the saucepan. Add the chicken mixture and the pasta; mix well to coat.
Garnish with cilantro .

Late night snack
1 glass milk
Ingredients
½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Day 2
Early morning snack
1 glass apple and lime zinger
Ingredients
Crushed ice
1⁄2 cup (100 ml) unsweetened apple juice
Juice of 1 lime (4 tsp)
4 tsp (20 ml) grenadine
Instructions
1 Place crushed ice into a shaker and add all the ingredients.
2 Shake well and strain into the glass.
3 Top up with carbonated water.
Breakfast
2-3 ginger and carrot muffins
Ingredients
1 cup whole wheat flour
¼ cup oat bran
¼ cup ground flaxseed
1 tablespoon ground ginger
½ teaspoon ground cloves
2 teaspoons baking powder
1 teaspoon baking soda

4 tablespoons canola oil
1 ¼ cups white grape juice concentrate
2 teaspoons peeled, grated fresh ginger
1 teaspoon vanilla extract
1 ¼ cups grated carrots
¾ cup golden raisins
½ cup chopped toasted walnuts
Instructions
Preheat the oven to 360 F. Line 12-cup muffin tin with paper liners.
Mix the whole wheat flour, flaxseed, oat bran, ground ginger, cinnamon, cloves, baking powder and baking
soda in a mixing bowl.
Place the grape juice concentrate, eggs, oil, grated ginger and vanilla in another mixing bowl and whisk. Add
the egg mixture to the flour mixture and stir gently until the batter is smooth. Gently fold in the raisins,
carrots, and walnuts.
Spoon the batter into the prepared muffin tin.
Bake the muffins until a toothpick inserted into the center of a muffin comes out clean.
Turn off the oven and put the muffins to a wire rack and let cool completely.
Per serving : Calories 156 kcal, Carbs 27.2 g, Protein 4 g, Fat 4.3 g
Lunch
Chicken Cesar salad sandwich
Ingredients
4 oz (about 1) cooked chicken breast, shredded or diced
1 cup shredded romaine
¼ medium red bell pepper, seeded and thinly sliced
½ cup halved cherry tomatoes
2 Tbsp grated Parmesan cheese
1 Tbsp prepared Caesar salad dressing
2 tsp fresh lemon juice
1 large whole-wheat pita
Instructions
Combine all ingredients in a bowl.
Cut ½ inch off an edge of the pita and fill pita with salad.
Evening snack
Citrus ginger pops
Ingredients
1⅔ cups/394 ml orange juice
1 teaspoon finely grated fresh ginger
Instructions
Stir the orange juice, lemon juice, and ginger together in a measuring cup.
Pour the juice into 3-ounce/89 ml popsicle molds. Stir between pours to redistribute the ginger, which will
settle to the bottom of the liquid. Freeze overnight.

Dinner
Quinoa tabbouleh
Ingredients
¾ cup water
½ cup quinoa
1¾ cups lightly packed fresh flat-leaf parsley, finely chopped
2 Tbsp finely chopped fresh mint
3 scallions, finely chopped
1 cup quartered cherry tomatoes
1 cup sliced snap peas or ½ cup shredded carrots
3 Tbsp fresh lemon juice
1 Tbsp extra-virgin olive oil
Salt and pepper
¼ cup crumbled pasteurized feta cheese
Instructions
Bring water to a boil over high flame in a saucepan. Add quinoa and a pinch of salt. Bring to a boil. Reduce
flame to low; cover and cook until nearly all the water is absorbed and quinoa is tender.
In serving bowl, combine quinoa, mint, parsley, tomato, scallions and snap peas.
In cup, combine salt, lemon juice, oil and pepper. Pour over quinoa mix well to coat. Sprinkle with feta.
Per serving : Calories 262 kcal, Carbs 52.4 g, Protein 10. 8 g, Fat 3.3 g
Late night snack
1 glass milk
Ingredients
½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Day 3
Early morning snack
1 glass black currant and coconut ripple
Ingredients
1⁄4 cup (60 ml) canned light coconut milk
Grated zest and juice of 1 lime (4 tsp)
5–6 ice cubes
1⁄4 cup (300 ml) sparkling apple juice
2 tbsp blackcurrant cordial
Instructions
1 Blend the lime juice, coconut milk, lime zest and ice cubes for a few seconds.
2 Add the mixture in tall chilled glass
3 Add 2⁄3 cup apple juice to each glass.
4 Carefully spoon 1 tbsp blackcurrant cordial in glass to create a rippled pattern.
Breakfast
1 bowl Toasted millet and coconut porridge
Ingredients
1¼ cups/240 g millet
2 tablespoons unsweetened dried shredded coconut
1⅔ cups/394 ml light coconut milk
¼ teaspoon fine sea salt
2 tablespoons pure maple syrup
Instructions
Set a medium saucepot over heat until the bottom gets hot. Sprinkle the millet and coconut into the pot and
toast them for 5 minutes. After several minutes, the millet will start to sound like itsy bitsy popcorn kernels
popping rapidly, and the millet seeds will start to glisten slightly as their oil warms at the surface.
Mix the coconut milk with 2 cups water. Slowly drizzle the liquid into the pot. It will sputter and spray
dramatically when it hits the hot pot. Stir to prevent the millet from clumping and then bring the liquid to a
gentle boil.
Cover the pot, reduce the heat to medium low, and simmer the cereal for 20 minutes. Then turn off the heat
and let it sit for 2 minutes. Uncover the pot and add the salt and maple syrup. Serve as is or, if you prefer
your hot cereal soft and closer to fluid than fluffy, stir in between ¼ cup and ½ cup water to loosen it.
Scrape leftovers into an airtight container and refrigerate for up to 1 week.

Lunch
1 turkey Swiss wrap
Ingredients
1 Tbsp prepared hummus
1 large whole-wheat tortilla
4 oz cooked turkey
½ ripe medium avocado, sliced
½ cup baby spinach leaves
2 Tbsp shredded Swiss or Jarlsberg cheese
Instructions
Spread hummus over tortilla. Layer turkey, spinach, avocado, and cheese on tortilla.
Roll up sandwich.
Evening snack
1 bowl eggplant and red pepper dip
Ingredients
1 medium or 3 small eggplants (about 1 pound/454 g), unpeeled, cut into 1-inch/2.5 cm cubes
1 medium red bell pepper, cut into ½-inch/1.3 cm cubes
2 garlic cloves, halved
½ cup/78 g cooked white beans
2 teaspoons balsamic vinegar
6 large fresh basil leaves
¼ teaspoon dried oregano
⅛ teaspoon freshly ground black pepper (about 10 grinds)

Instructions
Preheat the oven to 360°F.
Arrange the pepper, eggplant and garlic across a baking sheet. Sprinkle 2 tablespoons of the olive oil over the
vegetables and toss to coat with the oil. Roast the vegetables for 30 minutes, lifting with a spatula once, until
the vegetables are soft.
Process the roasted veggies into a food processor. Add the remaining tablespoon of olive oil, vinegar, the
beans, basil, oregano, salt, and pepper. Process until almost completely smooth.
Adjust the seasoning to taste. Serve immediately.

Dinner
Asian tofu with peas and pepper
Ingredients
2 Tbsp oyster sauce
1 Tbsp reduced-sodium chicken broth
1 tsp Asian sesame oil
1 tsp rice vinegar
1 tsp cornstarch
3 tsp olive oil, divided
8 to 10 oz extra-firm tofu, rinsed, patted dry, and cut into 1-inch cubes
1 stalk broccoli, cut into small florets
½ medium red bell pepper, thinly sliced
1 cup snow peas, halved lengthwise
2 Tbsp peeled and minced fresh ginger
2 Tbsp thinly sliced scallions (white and light green parts only)
Instructions
In small bowl , combine broth, sesame oil, oyster sauce, vinegar, and cornstarch.
In large skillet, warm 2 tsp of the olive oil over medium flame until hot. Add tofu cook 2 minutes, until light
golden. Add 1/3 cup water and broccoli; bring to a simmer. Cover; slow the flame, until broccoli is tender.
Transfer broccoli and tofu to large plate.
Heat 1 tsp of oil in skillet over medium flame. Stir in pepper. Cook 2 minutes. Add in ginger, snow peas and
oyster sauce mixture; cook 2 minutes.
Serve over rice.
Per serving : Calories 275 kcal, Carbs 19.6 g, Protein 13. 4 g, Fat 17. 1 g
Late night snack
1 glass milk
Ingredients
½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Day 4
Early morning snack
1 glass clementini
Ingredients
1 tbsp ginger and lemongrass cordial,
Juice of 1⁄2 lemon (1 tbsp)
1⁄2 cup (100 ml) unsweetened orange juice, preferably freshly squeezed
Ice cubes
Sparkling water
Orange or lemon slices, to garnish
Instructions
Dispense the cordial into a chilled glass and add the lemon, orange juices and ice cubes.
Stir and top with sparkling water.
Arrange the edge of the glass with an orange or lemon slice.
Serve.
Breakfast
1-2 Good morning granola
Ingredients
Nonstick vegetable spray
3 cups old-fashioned oats
1 cup sliced almonds
¾ cup shredded coconut (preferably unsweetened)
½ cup roasted unsalted pumpkin seeds
¼ cup canola oil

6 Tbsp white grape juice concentrate
½ tsp salt
1 cup chopped dried apricots
1 cup chopped dates or raisins
Instructions
Preheat oven to 360 F. Coat a baking sheet with vegetable spray.
Combine almonds, oats, coconut, and pumpkin seeds in large bowl . Mix juice concentrate oil and salt in
another bowl. Dispense oil mixture into oat mixture; toss to coat well. Spread mixture on prepared baking
sheet. Bake 30 minutes, until golden.
Transfer to a bowl; add dried apricots and dates. Store in an airtight container.
Per serving : Calories 132 kcal, Carbs 18 g, Protein 2.8 g, Fat 6 g

Lunch
Lemon chicken sandwich
Ingredients
2 boneless, skinless chicken breast halves, tenders removed (about 5 oz each)
¼ cup low-fat yogurt
2 Tbsp mayonnaise
1 tsp Dijon mustard
1 medium stalk celery, thinly sliced
2 Tbsp finely chopped red onion
1 Tbsp finely chopped fresh tarragon
Salt and pepper
¼ cup chopped walnuts
2 slices whole-wheat bread
1 deli slice cheese of choice
Instructions
Add chicken breasts in a saucepan and add water to cover. Place over high flame, bring to a boil. Reduce heat
and simmer for 12 minutes. Turn off the flame; allow chicken to cool.
In a bowl, combine mayonnaise, yogurt, lemon juice and mustard. Shred chicken and add to bowl with
onion, celery and tarragon. Season with salt and pepper. Sprinkle with walnuts.
Evening snack
1/2 bowl Scrumptious Chickpea
Ingredients
1/2 cup chickpea guacamole
1 (15-ounce/425 g) can chickpeas, drained and rinsed, or 1½ cups/256 g cooked beans

1 small garlic clove
1 large ripe avocado, pitted and peeled
¼ cup/7.5 g loosely packed fresh cilantro leaves
2 teaspoons freshly squeezed lime juice (from about ½ small lime)
Instructions
Place the chickpeas and garlic in a food processor and pulse until both are well combined . Add the cilantro,
avocado, salt, lime juice, and 2 tablespoons water and pulse again, until the guacamole is smooth.
Serve immediately.

Dinner
1 chicken pita
Ingredients
¾ cup diced cooked chicken or turkey (about 4 ounces)
3 tablespoons plain yogurt
2 teaspoons mayonnaise
¼ cup ¼ inch slices peeled hothouse (seedless English) cucumber
1 plum tomato, diced
1 teaspoons chopped fresh cilantro
½ teaspoon curry powder
Pinch of ground cumin
Hot red pepper sauce (optional)
Salt and black pepper
1 whole wheat pita
½ cup arugula or watercress, rinsed, patted dry, thick steams removed, or ½ cup coleslaw mixture
1 tablespoon raisins
1 tablespoon toasted sunflower seeds (see tip)
¾ cup diced cooked chicken or turkey (about 4 ounces)
3 tablespoons plain yogurt
2 teaspoons mayonnaise
¼ cup ¼ inch slices peeled hothouse (seedless English) cucumber
1 plum tomato, diced
1 teaspoons chopped fresh cilantro
½ teaspoon curry powder
Pinch of ground cumin
Hot red pepper sauce (optional)

1 whole wheat pita
½ cup arugula or watercress, rinsed, patted dry, thick steams removed, or ½ cup coleslaw mixture
1 tablespoon raisins
1 tablespoon toasted sunflower seeds
Instructions
Mix the chicken, mayonnaise, yogurt, tomato, cucumber, cilantro, curry powder and cumin in a mixing bowl
and stir to mix. Season with hot sauce, salt and pepper to taste.
Cut ½ inch off an edge of the pita and stuff into the bottom of the pita. Fill the pita with arugula, then add the
chicken salad. Top with the sunflower seeds and raisins, wrap it tightly in plastic wrap.
Late night snack
1 glass milk
Ingredients
½ teaspoon paprika
½ teaspoon salt

Instructions
oil.

Day 5
Early morning snack
1 glass blue baby
Ingredients
1⁄3 cup (100 g) fresh blueberries
5 tsp superfine sugar
Juice of 1 lime (4 tsp)
1 dried egg white, reconstituted according to packet instructions
Soda water
Instructions
Blend the blueberries, juice and sugar until smooth.
Pour into a cocktail shaker and add few ice cubes with the egg white.
Shake well and pour in chilled cocktail glass.
Dispense soda water and serve immediately.
Breakfast
1 bowl muesli
Ingredients
½ cup old-fashioned oats
½ cup vanilla yogurt
3 dried apricots, chopped
¼ cup raisins or chopped dried apple
½ cup calcium-fortified milk
Fresh fruit of your choice (such as berries, sliced apple or pear, sliced bananas, chopped peaches, papaya, or
mango, etc.)
2 Tbsp chopped walnuts, almonds, or pecans

Instructions
In bowl, combine yogurt, oats, apricots, and raisins.
Pour milk over mixture, decorate with fruit and nuts
Lunch
1 wrap roll
Ingredients
1 tablespoon fresh lemon juice or seasoned rice vinegar|
1/8 teaspoon dried oregano
½ cup coleslaw mix
1 plum tomato, chopped
¼ medium-size red bell pepper, diced
4 pitted Kalamata olives, chopped
¼ cup cubed cheddar cheese
1 whole wheat tortilla or seasoned wrap (12 inches in diameter)
3 slices cooked turkey or chicken (about 3 ounces)
Instructions
Combine the lemon juice, olive oil and oregano in a bowl . Season with salt and pepper. Add the tomato,
coleslaw mix, olives, bell pepper, and cheese and toss to combine.
Put the tortilla flat on a plate or work surface. Place the turkey on top, then spoon the salad in the center.
Fold the sides of the tortilla over the filling. Wrap it tightly in plastic wrap.
Per serving : Calories 123 kcal, Carbs 3 g, Protein 12.6 g, Fat 6.3 g
Evening snack
2-3 Crunchies with butter milk dip
Ingredients
¾ cup/177 ml low-fat buttermilk
½ cup/127 g plain, low-fat Greek-style yogurt
2 tablespoons mayonnaise
1 teaspoon garlic powder
2 tablespoons chopped fresh chives
¼ teaspoon freshly ground black pepper (about 20 grinds)
3 medium carrots, cut into sticks
1 large cucumber, sliced into discs
1 cup sugar snap peas
Instructions
Mix together the yogurt, buttermilk, and mayonnaise until the mixture is smooth. Add the chives, garlic
powder, salt, and pepper and mix to combine. Refrigerate the dip for half an hour.
Serve with the cucumber slices, carrot sticks, and sugar snap peas.

Dinner
1 Mediterranean salmon sandwich
Ingredients
2 Tbsp plain yogurt
1 Tbsp mayonnaise
1 can pink salmon, drained
½ cup drained white beans
½ cup quartered cherry tomatoes
½ small red bell pepper, seeded and cut into medium dice
2 Tbsp minced fresh basil leaves
Salt and pepper
Baby spinach leaves or baby salad greens
1 large whole-wheat pita
Instructions
In medium bowl, mix mayonnaise, yogurt, and lemon juice until combined. Fold in salmon, tomatoes, beans,
bell pepper, and basil. Season with salt and pepper to taste.
Stuff into pita along with greens.
Late night snack
1 glass milk
Ingredients

½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Day 6
Early morning snack
1 glass pink baby
Ingredients
Ice cubes
1 dried egg white, reconstituted according to packet instructions
Juice of 1 lemon (2 tbsp)
1⁄2 cup (100 ml) orange juice, preferably freshly squeezed
4 tsp grenadine or pomegranate sherbet
Instructions
Place ice cubes in a shaker and add the lemon, egg white, orange and grenadine.
Shake well and dispense into chilled glass.
Serve immediately.
Breakfast
1 plate Broccoli cheddar omelet
Ingredients
2 large eggs
2 tsp cold water
1 tsp olive oil
¼ cup shredded cheddar cheese
½ cup cooked broccoli florets
Instructions
In a bowl, mix eggs until blended. Add salt, pepper and water ; mix another 5 seconds.
Warm oil in skillet over medium flame until hot. Reduce heat to low; add egg mixture. Cook until eggs are
set. Lift the edge of the omelet to let the uncooked egg run underneath. Cook for 2 minutes, then sprinkle
the cheese on top. Cook for 1 minute more.
Spoon the broccoli onto the omelet. Fold the other half of the omelet over the broccoli filling. Serve hot.
Per serving : Calories 244 kcal, Carbs 27 g, Protein 3.1 g, Fat 20.6 g
Lunch
Egg, veggies and hummus pita
Ingredients
6-inch whole wheat pita
1/4 cup hummus
1 sliced hard-boiled egg plus
1 hard-boiled egg white
1/3 cup chopped tomato
1/2 cup baby spinach
Sprinkle of paprika
1 tbsp toasted pine nuts
Instructions
Fill a 6-inch whole wheat pita with 1/4 cup hummus, one sliced hard-boiled egg plus one hard-boiled egg
white, 1/3 cup chopped tomato, 1/2 cup baby spinach, a sprinkle of paprika, and 1 tbsp toasted pine nuts.
Serve.
Per serving : Calories 553.8 kcal, Carbs 81.1 g, Protein 22.4 g, Fat 18. 5 g
Evening snack
1 glass honeydew kiwi smoothei
Ingredients
2 ripe kiwis, peeled and quartered
4 cups peeled, cubed honeydew melon (about 24 ounces/680 g)
2 cups/57 g baby spinach
¾ cup/177 ml pineapple juice
Instructions
Combine the melon, kiwi, spinach, and pineapple juice in a blender and blend until completely smooth. Serve
immediately.
Before serving again, stir to recombine.

Dinner
Stuffed acorn sqaush with white beans, mushrooms and wild rice
Ingredients
1 medium acorn squash
1/2 cup chopped onion
1/2 cup chopped mushrooms
1/3 cup white beans
1 clove chopped garlic
2 tsp olive oil
1 cup cooked brown rice
1 tbsp chopped pistachios
2 tbsp parmesan cheese
Instructions
Cut one acorn squash in half. Place on a baking sheet sprayed with cooking spray. Bake at 360° F until tender.
Sauté onion, mushroom, white beans, and garlic in 2 tsp olive oil until soft.
Add 1 cup cooked brown rice and 1 tbsp pistachios to mixture and continue to stir until heated through. Set
aside.
Remove squash from the oven, stuff each half with the rice and bean mixture, then top parmesan cheese.
Place in oven again and cook for 5 more minutes.
Per serving : Calories 641.7 kcal, Carbs 110.2 g, Protein 23.6 g, Fat 16. 5 g
Late night snack
1 glass milk
Ingredients

½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Day 7
Early morning snack
1 glass tequila bunrise
Ingredients
2⁄3 cup (150 ml) orange juice, preferably freshly squeezed
Ice cubes
2 tbsp grenadine
Instructions
1 Dispense the orange juice into a chilled glass filled with ice cubes.
2 Pour grenadine on top.
Breakfast
1 cup whole-wheat flour muffins
Ingredients
¼ cup ground flaxseed or wheat germ
¼ cup rolled oats
2 tsp ground ginger
1 tsp baking soda
¾ cup chopped pecans
¼ cup canola oil
2 tsp minced peeled fresh ginger

2 tsp minced lemon zest
1 cup grated carrot
Instructions
Preheat the oven to 360°F. Line a muffin tin with paper liners.
Combine the flaxseed, whole-wheat flour, ground ginger, oats, and baking soda in a bowl . Add in nuts.
Combine eggs, oil, juice concentrate, fresh ginger, vanilla, and lemon zest. Mix to blend. Combine the juice
mixture and flour mixture, and stir until the batter is smooth.
Gently fold in carrots. Spoon batter evenly into prepared muffin tin. Bake until a toothpick inserted into the
center comes out clean.
Turn off the oven and ransfer the muffin tray to a wire rack and let cool 15 minutes. Remove muffins from tin
and serve.

Lunch
1 and half cup Homemade beef stew
Ingredients
2 lb beef stew meat, cut into 1½-inch cubes and patted dry
2 Tbsp whole-wheat flour
Salt and pepper
3 Tbsp olive oil, divided
2 cans (14½ oz each, about 4 cups) reduced-sodium beef broth
1 medium onion, chopped
1 can (14 oz) diced tomatoes
1 Tbsp fresh thyme leaves or 2 tsp dried thyme
6 carrots, peeled, halved lengthwise, cut into 1-inch pieces
3 medium Yukon Gold or boiling potatoes, peeled and cut into 1-inch cubes
¼ cup minced parsley leaves
Instructions
Toss beef cubes with salt, pepper and flour in a bowl.
Warm 1 Tbsp oil in a saucepan. Add meat in a single layer. Cook until brown on all sides. Remove beef;
transfer to a bowl. Add ¼ cup of the broth to a saucepan and stir with a wooden spoon. Transfer cooking
liquid to meat bowl. Repeat cooking procedure with another 1 Tbsp oil and remaining meat.
Add remaining 1 Tbsp oil to a sauce pan over medium flame . Add onion and cook 3 minutes. Add reserved
beef and juices to the pan. Add tomatoes, remaining and thyme. Increase heat and bring to a boil. Reduce
flame to low, cover, and simmer 60 minutes. .
Add potatoes and carrots to pan. Let simmer until beef is very tender and vegetables are cooked through.
Serve hot, sprinkled with parsley.

Evening snack
1/3 cup hummus
Ingredients
1 (15-ounce/425 g) can chickpeas, drained and rinsed, or 1½ cups/256 g cooked beans
1 garlic clove
½ teaspoon granulated sugar
½ teaspoon fine sea salt
¼ cup/65 g tahini
Instructions
Put the chickpeas, garlic, sugar, and salt in a food processor and process for 30 seconds, or until the mixture
starts to stick to the walls of the bowl. Stop the machine and scrape down the sides. Add the tahini and
process again for 20 seconds. When the mixture starts to make its way up the sides again, stop and scrape.
Whisk the lemon juice and olive oil together with ¼ cup/59 ml water in a spouted measuring cup. With the
motor running, pour the olive oil mixture in a slow stream through the food chute. Let the machine run for a
full minute. Stop, scrape down the sides again, and then continue processing for another minute, or until the
hummus is smooth, soft, and whipped.

Dinner
Rotini with chicken and vegetables
Ingredients
¼ lb whole-wheat rotini or other medium-sized pasta shape
1 Tbsp olive oil
½ lb boneless, skinless chicken breast halves, thinly sliced
1 cup reduced-sodium chicken broth
1 cup frozen peas
½ cup frozen corn or sliced carrots
½ cup grated Parmesan cheese
Salt and pepper
Instructions
Bring a large pot of water to a boil over high heat. Add pasta and cook according to package directions.
Meanwhile, warm oil in large skillet over medium heat. Add chicken and cook 5 minutes, or until light golden
and almost cooked through, stirring often. Transfer to plate.
Add broth to skillet over high heat and bring to a simmer. Add peas and corn and cook 3 minutes, until
vegetables soften and some of the liquid has cooked off. Return chicken to skillet and cook 1 minute, until
chicken and vegetables are cooked through, stirring.
Drain pasta. In serving bowl, toss pasta with chicken sauce and cheese.
Per serving : Calories 344. 7 kcal, Carbs 2. 2 g, Protein 28.9 g, Fat 48. 4g
Late night snack
1 glass milk
Ingredients

½ teaspoon paprika
½ teaspoon salt
Instructions
oil.

Acknowledgement
I would like to thank my family and friends for their incredible support through my book publishing process. I
only achieved this success because of my loving tribe
About The Author
Annie Dillard is the author of "14 DAYS WEIGHT GAIN MEAL PLAN FOR PREGNANT WOMEN". Author has 1
child who is her most anxious taste tester. She and her husband, cook and photograph from their home.

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14 days weight gain meal

plan for pregnant women

More than 50 delicious recipes

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Early morning snack

1 glass plum, Apple and pineapple

1 medium black or purple plum, halved to remove pit

1⁄2 inch (1 cm slice pineapple, skin removed

2 Put the plums and pineapple in the juicer and process.

3 Stir and serve immediately

Per serving : Calories 128 kcal, Carbs 30 g, Protein 0 g, Fat 0 g

2-3 breakfast bars

¼ cup Splenda, fructose or brown sugar

¾ cup white grape juice concentrate

1 teaspoon vanilla extract

2 ½ cups old-fashioned rolled oats

1 cup whole wheat flour

½ teaspoon baking soda

1 teaspoon ground cinnamon

1 cup chopped walnuts or almonds

Let the bars cool completely.

Per serving : Calories 120 kcal, Carbs 26 g, Protein 1.7 g, Fat 29 g

3 oz grilled chicken with roasted cauliflower

2 teaspoons olive oil

¼ teaspoon ground cinnamon

⅛ teaspoon salt plus 1/4 tsp., divided

1 ½ cups cooked farro

1 cup roasted cauliflower

⅔ cup roasted green peppers

⅔ cup roasted red peppers

¼ cup low-sodium chicken broth or vegetable broth

2 teaspoons lemon juice, plus wedges for serving

¼ cup fresh mint leaves

1 tablespoon pine nuts, toasted

Per serving : Calories 543 kcal, Carbs 45 g, Protein 34 g, Fat 26 g

1 bowl Lemon gelato

1 cup of sugar, granulated

3 tbsp. of lemon zest, grated

5 fresh lemons, juice only

2 cups of whipping cream, heavy

Per serving : Calories 222 kcal, Carbs 21 g, Protein 3. 9 g, Fat 14 g

1 pound lean ground beef

1 ½ teaspoons dried oregano

½ teaspoon garlic powder

¼ teaspoon ground pepper

1 (28 ounce) can no-salt-added crushed tomatoes

¼ cup chopped fresh basil

8 ounces small fresh mozzarella balls, divided

Late night snack

1 handful of snack mix

1 cup unsalted cashews

1 cup unsalted pumpkin seeds

1 cup unsalted shelled sunflower seeds

2 tablespoons coconut oil, melted

⅓ cup nutritional yeast

1 teaspoon chili powder

¼ teaspoon garlic powder

¼ teaspoon onion powder

3. Spread the nuts in single layer on the baking sheet.

5. Bake until lightly browned and crispy.

6. Store in an airtight container at room temperature for 7 days.

Per serving : Calories 320 kcal, Carbs 27 g, Protein 13 g, Fat 12 g

Early morning snack