SEVEN1

SEVEN-DAY MEAL FOR PREGNANT WOMAN
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Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
1 serving Uppity Fruit Salad ½ cup (125ml) cottage cheese 1 serving of leftover cheese 2 pieces French toast Breakfast cheese quesadilla Breakfast shake: 1 serving egg in a blanket
½ cup (125ml) cottage ½ cup (125ml) berries (fresh Strata ½ cup (125ml) unsweetened 1 whole-wheat flour tortilla Blend together: ½ grapefruit
cheese topping Or frozen) 1 orange Applesauce topping 2 tblsp (30ml) salsa 1 banana 1 cup (250ml) skim or 1% milk
1 low fat oatmeal muffin 1 cup (250ml) whole-grain 1 cup (250ml) coffee or tea ½ cup (125ml) yogurt ¼ cup (50ml) dried peppers ½ cup (125ml) fresh or frozen 1 cup (250ml) coffee or tea
1 cup (250ml) skim Cereal with skim or 1% 1 cup (250ml) coffee or tea ½ cup (125ml) shredded part Unsweetened strawberries
or 1% milk Milk Snack Skim cheese ½ cup (125ml) low fat cottage Snack
1 cup (250ml) coffee or tee 1 cup (250ml) coffee or tea 1 tblsp (10 ml) peanut butter Snack Bake in 400F (200C) oven for Cheese 2 tblsp (30ml) walnuts
4 to 6 whole-grain crackers ½ cup (125ml) light granola 10 min or until heated ½ cup (125ml) yogurt ¼ cup (50ml) dried apricot
Snack Snack 1 cup (250ml) skim or 1% milk through 2 tblsp (30ml) wheat germ halves
1 oz (28 g) cheese ¼ (50ml) trail mix ½ tsp 92ml) vanilla extract
Lunck
4 to 6 whole-grain crackers 1 cup (250ml) skim or 1% milk Honey to taste
Lunch 1 serving pasta salad with Lunch
Lunch 1 cup (250ml) coffee or tea
Turkey sandwich Creamy ranch dressing Stuffed baked potatoes:
Tuna wrap 1 cup (250ml) coffee or tea
Lunch 2 slices whole-grain bread 1 banana 1 baked potato, pulp scooped
1 serving Beef Salad 1 whole-wheat 100 g roasted turkey Snack Out
1 kiwi ½ can of water-packed tuna
Snack 1 cup (250ml) low-fat yogurt Snack 2 oz (57 g) lower-fat cheddar
½ apple Carrot and raisin stew 2 tblsp (30ml) chopped dried 2 tblsp (30ml) peanuts Cheese
1 whole-grain pita in wedges
2 tblsp (30ml) chopped ½ cup (125ml) shredded Fruit 2 tblsp (30ml) dried ¼ cup (50ml) low-fat yogurt
Snack 2 tblsp (30ml) hummus
Walnut Carrots 2 tblsp (30ml) toasted Cranberries ¼ cup (50ml) chopped green
3 cups (750ml) air-popped 1 cup (250ml) skim or 1% milk
1 to 2 tblsp light mayonnaise 2 tblsp (30 ml) low fat yogurt slivered almonds And red pepper
Popcorn
1 cup 9250ml) skim or 1% 1 tblsp (15ml) light Lunch Salt and pepper, to taste
1/5 cup (50ml) shredded Dinner
Milk Mayonnaise Lunch 1 cup (250ml) lentil soap Stuff into potato shell, bake
light cheddar for topping 1 serving Maple-marinated
1 apple 1 serving brown rice and for 20 min at 375F (190C)
Salmon
Dinner Snack Chunky vegetable salad Pita Pizza:
1 serving brown rice and
1 small cornmeal muffin Snack 1 leftover grilled chicken 1 whole-grain pita 1 melon
1 serving chickpea & Chunky vegetable salad
1 cup (250) skim or 1% milk 1 serving fancy-pants parfaits Breast shredded for salad 2 tblsp (30ml) tomato sauce
Broccoli curry 1 cup (250ml) steamed
1 tangerine 3 tblsp (45ml) sliced Snack
1 serving full of folate salad Broccoli
Dinner Vegetables (such as ½ banana
Dinner Pureed raspberry topping
1 serving full of folate salad Snack Mushrooms and peppers) 3 to 4 whole-wheat crackers
Mixed berry fruit salad 1 serving Angel hair pasta
1 serving Cheese strata 1 cup (250ml) baked tortilla Heat until cheese is bubbly 1 tblsp (15ml) peanut butter
½ cup (125ml) fresh or With broccoli and sun dried Snack
Frozen unsweetened 1 peach (canned or fresh) Tomatoes Chips 1 tblsp (15ml) raisins
1 whole-grain cookie 1 orange
Berries Citrus fruit salad ¼ cup (50ml) tomato salsa
1 cup (250ml) skim or 1% milk
Dash of almond extract Snack ¼ cup (50ml) orange chopped 1 oz (28 g) light cheddar Dinner
½ cup (125ml) low fat 1 cup (250ml) hot chocolate Cheese cubes Snack 1 cup (250ml) chicken broth
Yogurt With skim or 1% milk 1 cup (250ml) skim or 1% milk 1 serving chicken, brown rice
Snack
Dinner 1 small whole-grain muffin And black bean burritos
Fruit Smoothie
Snack Blend together 1 serving salmon
1 cup (250ml) bran cereal ¾ cup (175ml) frozen fruit Dinner Snack
½ cup (125ml) skim or ¾ cup (175ml) skim or 1% Spanish and mushroom salad: 1 serving high-speed roast 1 mashed avocado
1% milk Milk or yogurt 1 cup (250ml) fresh spinach Chicken 1 tomato diced
¼ cup (50ml) chopped 1 baked potato with skin 1 whole- wheat pita, cut in
Mushrooms ¼ cup (50ml) salsa for topping Triangles
1 tblsp (15ml) oil or vinegar 1 cup (250ml) steamed
Dressing Asparagus with chopped
Chives and lemon
1 mango ½ cup (125ml) pineapple
slices
Snack
1 serving baked apple packets Snack
¼ cup (50ml) yogurt ½ cup (125ml) grapes
½ cup (125ml) low-fat yogurt

SEVEN1

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SEVEN-DAY MEAL FOR PREGNANT WOMAN

      

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