Pregnancy

WEEKLY MEAL PLAN

DAY 1

BREAKFAST Pregnancy Power Smoothie

LUNCH Quinoa Mediterranean Salad with Chickpeas
DINNER Turkey Burger and Balsamic Green Salad

DAY 2

BREAKFAST Maple Banana Pecan Porridge

LUNCH Rainbow Italian Pasta Salad
DINNER Maple Glazed Salmon, Sweet Potato and Roasted
Veggies

DAY 3

BREAKFAST Scrambled Egg and Avocado Wrap

LUNCH Quinoa and Roasted Veggie Salad
DINNER Chicken Cacciatore Over Brown Rice Noodles
with Roasted Squash

DAY 4

BREAKFAST Apple Pie Breakfast Parfait

LUNCH Hamburger Bun Mini-Pizza, Balsamic Salad
DINNER Chicken Shepherd's Pie & Sweet Potato Topping

DAY 5

BREAKFAST Feta Frittata and Sprouted Grain Toast with Milk

LUNCH Salmon Salad Avocado Sandwich
DINNER Hearty Vegetarian Chili

Pregnancy
and Childhood
Nutrition
 Pregnancy
WEEKLY MEAL PLAN

FIRST TRIMESTER SNACKS

MID-MORNING 1 Fruit
AFTERNOON 1/2 cup Greek Yogurt
EVENING Veggies and Hummus with
Steamed Vanilla Milk or Milk Alternative

SECOND AND THIRD TRIMESTER SNACKS

(LARGER PORTION SIZES IF NEEDED)

MID-MORNING 1 Fruit + 10 Nuts OR Chia Pudding

AFTERNOON Apple + 2 cheese slices OR Fruit and Energy Ball
EVENING Blueberries and Greek Yogurt
OR 3 cups Air-popped Popcorn

SAMPLE DAY (TIMING)

BREAKFAST 7 - 8 AM

SNACK 10 AM

LUNCH 12 PM
DAY 4
SNACK 2- 3PM

DINNER 5 - 6 PM

SNACK 8 - 9 PM

MEAL PREP AHEAD

PREPARE FOR Roast your veggies, sweet potato and chicken

THE WEEK breast. Boil pasta noodles and quinoa.
(SUNDAY)

Pregnancy
and Childhood
Nutrition
 Recipes
Pregnancy Power Smoothie
Serves 2
Preparation time: 5 minutes
Cook Time: 0 minutes
Ingredients:
1 Tbsp large flake oats
1 tps hemp hearts
1Tbsp ground chia
1 banana
1/4 small avocado
1 cup frozen blueberries
1 handful green leafy veggies
1 cup milk alternative (ex. almond milk)
2 Tbsp pasteurized egg whites
1. Place all ingredients in blender and
blend for 30 seconds to 1 minutes
Cook's Tips:
1. Prep Quinoa ahead of time weekly
and then it takes just a few minutes to
throw the ingredients together
2. Mix salads with homemade dressing
with your hands to get the best
coverage on all the veggies (spoons
just don't cut it if the dressing doesn't
have a commercial stabilizer!)
Quinoa Mediterranean
Salad with Chickpeas
Serves 4
Preparation time: 10 minutes
Cook Time: 10 minutes
Ingredients:
Quinoa Preparation
3 cup dry quinoa
6 cups low sodium vegetable broth
Salad
3 cups arugula
1 15 ounce can garbanzo beans, drained
⅓ cup roasted red bell pepper, drained and
chopped
⅓ cup pitted kalamata olives, sliced
(optional)
⅓ cup crumbled feta cheese
¼ cup basil, thinly slivered
Dressing
½ cup extra virgin olive oil
1 tablespoon balsamic vinegar
2 garlic cloves, pressed
½ teaspoon dry basil, minced
½ teaspoon dried thyme, crushed between
your fingers
1. Rinse quinoa well. Bring broth and quinoa to a
boil, then lower to simmer and cover (lowest stove
setting). Simmer for 10 min until water is gone and
fluff with a fork. *Save half of the quinoa for later
in the week
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 5
Salad
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
1. Add salad ingredients to a large bowl
2. Whisk or blend salad dressing ingredients and
mix into 1/2 greens with clean hands. *Save 1/2
salad dressing for later in refrigerator.
3. Top with strawberries
Serve at room temperature or refrigerate for later
 Recipes
Rainbow Italian Pasta Maple Glazed Salmon,
Salad sweet potato and roasted
Serves 8 veggies
Preparation time: 10 minutes
Serves 4
Cook Time: 10 minutes
Preparation time: 20 minutes
Ingredients: Cook Time: 40 minutes
Pasta Salad Ingredients:
(1) 16 oz box of whole grain pasta
1 cup cherry tomatoes, cut in half Salmon
1/4 cup maple syrup
1 small yellow zucchini, cut in half
2 Tbsp soy sauce
vertically then thinly sliced
1 clove garlic, minced
1/2 cucumber, cut in half vertically then
1/4 tsp garlic salt
thinly sliced
1/8 tsp ground black pepper
1 broccoli crown, cut into tiny bite-
2 lbs salmon
sized pieces
1 small red onion, thinly sliced Sweet potato and roasted veggies
1/2 cup roasted red peppers, thinly 3 cups sweet potato, cubed
sliced 3 medium carrots, diced
1 orange pepper, chopped into bite- 1 1/2 cup Brussel sprouts, cut in half
sized pieces 1 medium red onion, diced
1/4 cup fresh basil, chopped 1 Tbsp dried oregano
1 Tbsp dried rosemary
Dressing 1 tsp dried thyme
2/3 cup olive oil 1 tsp dried basil
2/3 cup red wine vinegar 1/4 tsp salt
2 1/2 tablespoons dijon mustard 1 tsp freshly ground pepper
2 1/2 teaspoons dried Italian seasoning 1/4 cup olive oil
4 cloves garlic, minced
1. Mix all sauce ingredients to go on salmon in
1 lemon, zested
bowl. Place the salmon in shallow glass baking
1 1/4 teaspoon finely ground sea salt
dish, cover in sauce and marinate for 30+ minutes.
3/4 teaspoon freshly ground black pepper
2. Preheat oven to 400 °F. Line a baking sheet with
parchment paper or grease with olive oil. Place
1. Boil pasta according to direction on box, then sweet sweet potato and chopped veggies on tray.
run cold water over noodles to cool them. Add herbs, salt, pepper and then oil. Mix
2. While pasta is cooking prep veggies and put in thoroughly with hands. Spread evenly and bake 35
a large bowl - 40 min. *Save some roasted veggies for
3. Whist dressing ingredients together tomorrows lunch
4. Mix all together with clean hands 3. When the sweet potatoes have been in for 20
5. Refrigerate for up to 24 hours minutes, place the salmon in the oven and cook for
20 minutes or until salmon flakes with a fork.
 Recipes
Scrambled Egg and Leftover Quinoa and
Avocado Wrap Roasted Veggie Salad
Serves 4 Serves 4
Preparation time: 5 minutes Preparation time: 5 minutes
Cook Time: 5 minutes Cook Time: N/A with leftovers

Ingredients: Ingredients:

6 eggs, lightly whisked 3 cups fresh greens (spinach, kale or other

pinch of salt and pepper 1 1/2 cup leftover roasted veggies
1/4 cup milk or unsweetened almond milk 1 cup leftover quinoa
1 tsp olive oil 3 Tbsp extra virgin olive oil
1 avocado, peeled, seeded and chopped 2 tsp Dijon mustard
hot sauce (optional) 1/2 tsp salt
cherry tomatoes (optional) 1/2 tsp black pepper
4 whole grain tortilla wraps 1/3 cup goat cheese, crumbled
1/4 cup chopped, unsalted toasted almonds
1. Whisk eggs, milk, salt and pepper together in a
small bowl.
1. Combine greens, roasted veggies and quinoa in
2. Heat olive oil in pan over low heat. Add egg
a large bowl.
and gently push with flat bottomed spatula for 3-4
2. Whisk oil, mustard, salt, pepper together and
minutes until eggs are formed and fluffy.
toss to coat.
3. Fold in avocado
3. Serve in bowls and sprinkle with goat cheese
4. Put mixture in tortilla wraps, top with hot sauce
and almonds.
and/or tomatoes, if desired, and roll up to enjoy.
 Recipes
Chicken Cacciatore Over Apple Pie Breakfast Parfait
Brown Rice Noodles With
Serves 1
Roasted Squash Preparation time: 2 minutes
Cook Time: 10 minutes
Serves 4
Preparation time: 20 minutes Ingredients:
Cook Time: 40 minutes
Parfait
Ingredients: 1 apple, diced (optional to peel)
Squash 1 Tbsp lemon juice
1 butternut squash, cut in half, drizzled in 1 Tbsp water
olive oil and placed flesh down on a lined 1 tsp maple syrup (optional)
cooking pan. Bake at 400 °F for 40 minutes. 1/2 tsp ground cinnamon
2 Tbsp healthy granola (I used Holy Crap)
Chicken Cacciatore 1/2 cup vanilla greek yogurt
8 boneless skinless chicken thighs
2 Tbsp all purpose flour 1. In a small saucepan, heat apple, lemon juice,
1/2 tsp salt water and cinnamon over medium heat boiling
1/4 tsp pepper water and salt to a boil over medium heat until
2 Tbsp vegetable oil apples soften. Remove from heat and let cool.
1 onion, diced 2. Layer apple mixture, yogurt and top with
2 cloves garlic, minced granola.
1 sweet green pepper, chopped
1 tsp dried Italian herb seasoning
1 28 oz can diced tomatoes
1/2 cup sodium-reduced chicken stock
1/3 cup (75 mL) tomato paste
1 package brown rice noodles, boiled as
per box directions
1. Toss chicken with flour, salt and pepper. In large,
shallow dutch oven, over medium-high heat brown
chicken in 1 Tbsp oil.
2. Heat remaining oil in pan over medium heat; fry
onion, garlic, green pepper and Italian seasoning
until tender, 4 minutes. Stir in tomatoes, stock and
tomato paste; bring to boil.
3. Return chicken to pan; reduce heat to simmer for
20 minutes, until chicken juices run clear or until
chicken is 165 °F. *Save some chicken for lunch
4. Serve over top of the brown rice noodles.
 Recipes
Hamburger Bun Mini-Pizza Ground Chicken
and Balsamic Chicken Salad Shepherd's Pie with Sweet
Serves 4 Potato Topping
Preparation time: 5-10 minutes
Serves 4
Cook Time: 8 minutes
Preparation time: 15 minutes
Ingredients: Cook Time: 40 minutes
Hamburger Bun Mini-Pizza Ingredients:
2 whole grain hamburger buns
1 small can pizza sauce (or 1/2 cup Pie Filling
1 lb. ground chicken or turkey
homemade)
2 medium carrots, peeled and chopped
1/2 cup grated cheese
1 small green pepper, chopped
Veggie toppings of choice (optional)
1 small onion, chopped
1. Preheat oven to 425 °F 1 cup mushrooms, diced
2. Flatten hamburger buns with rolling pin 2 cloves garlic, chopped
3. Cover with pizza sauce, cheese and favorite 1 tsp. chili powder
toppings. 1/2 tsp. dried rosemary
3. Bake for 6-8 minutes, until cheese bubbles and 1/2 tsp. sea salt or to taste
bun browns. 1/4 tsp. black pepper
6 Tbsp tomato paste
1/4 cup water
Balsamic Chicken Salad
8 cups mixed salad greens or spinach Sweet Potato Topping
2 tomatoes , chopped 5 cups sweet potato, peeled and cubed
1 avocado , sliced 1 Tbsp coconut oil
1/4 cup crumbled feta cheese 1/4 cup milk or unsweetened almond milk
leftover chicken pieces from Chicken 1/4 tsp salt
Cacciatore
1/2 leftover balsamic dressing 1. Preheat oven to 375 °F
pinch Italian seasoning 2. In a skillet, saute onion and garlic over low-
medium heat. Add ground chicken and other
1. While pizza is baking, toss greens, tomatoes, vegetables. Saute medium heat until chicken
avocado, leftover chicken and Italian seasoning. brown and carrots are soft (12-15 min).
2. Drizzle with leftover dressing and sprinkle feta 3. Add tomato paste, water and seasonings
cheese 4. Boil sweet potatoes until soft and can pierce with
fork
5. Mash with other topping ingredients
6. Transfer meat filling to 9 x 9 casserole dish, top
with mashed sweet potatoes
7. Bake for 10 minutes, remove from oven and
serve.
 Recipes
Spinach and Feta Frittata Salmon Salad Avocado
with Sprouted Grain Toast Sandwich
Served with Milk
Serves 2
Serves 4 Preparation time: 2 minutes
Preparation time: 10 minutes Cook Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
Ingredients:
1 6-ounce can boneless, skinless salmon
2 tablespoons extra-virgin olive oil packed in water, drained
1 bunch scallions, sliced 3 tablespoons plain Greek yogurt
1 5 -ounce package baby spinach 1 tablespoon freshly squeezed lime juice
1 tsp salt (about ½ small lime)
1/2 tsp freshly ground pepper 1/4 cup chopped avocado
8 large eggs Pepper to taste
4 tablespoons whole-wheat breadcrumbs 4 slices sprouted grain bread
1/2 cup crumbled feta cheese Tomato slices, lettuce, hot sauce (optional)
4 slices sprouted grain bread
4 cups milk or a milk alternative 1. In a medium bowl, mix together the yogurt,
lime. Then, flake the salmon into the bowl and mix
1. Preheat oven to 450 °F everything together. Gently fold the avocado into
2. Heat olive oil in a medium nonstick ovenproof the mixture. Add pepper to taste.
skillet over medium-high heat. Add the scallions and 2. Toast bread and spread salmon salad mixture.
spinach and cook, stirring, until wilted, about 4 layer with tomato, lettuce or hot sauce, if desired.
minutes. Stir in 1/2 tsp salt and pepper to taste;
remove from the heat.
3. Whisk the eggs, 2 tablespoons breadcrumbs, 3/4
cup water and 1/2 teaspoon salt in a large bowl.
4. Add the egg mixture and feta to the skillet and stir
to combine.
5. Sprinkle with the remaining 2 tablespoons
breadcrumbs.
6. Transfer the skillet to the oven and bake until the
frittata is set and the top is golden, about 15
minutes.
7. Serve with slice of toasted sprouted bread and
glass of milk or a milk alternative (ex. almond milk).
 Recipes
Hearty Vegetarian Chili Over Brown Rice
Serves 4
Preparation time: 30 minutes
Cook Time: 30 minutes
Ingredients:
1 1/2 tablespoons extra-virgin olive oil
2 cups diced sweet onion (about 1 medium)
4 large cloves minced garlic
2 large stalks finely chopped celery
1 large red bell pepper, seeded and diced
1 (28-oz) can diced tomatoes, with juices
1 cup low-sodium vegetable broth
6 tablespoons tomato paste
1 (15-oz) can kidney beans, drained and
rinsed
1 (15-oz) can pinto or navy beans, drained
and rinsed
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon fine grain sea salt, to taste
1/4 teaspoon ground cayenne pepper
(optional)
Toppings (optional)
1/2 grated cheese (split between 4 bowls)
1/2 avocado chunks
low fat sour cream
Brown rice or sprouted whole grain
bread
1 1/2 cup brown rice
3 cups water
Directions:
1. In a large pot, sauté the onion and the garlic in
the oil over medium heat until soft and translucent,
about 5 minutes. Season with a pinch of salt and
stir.
2. Add the celery, and bell pepper and sauté for
another 5 to 7 minutes, until softened.
3. Add the can of diced tomatoes (with the juice),
broth, and tomato paste. Stir to combine. Increase
heat to medium-high.
4. Add the drained and rinsed beans, along with the
chili powder, cumin, oregano, and salt. Simmer the
mixture, uncovered, until thickened, about 10 to 15
minutes.
5. Add the cayenne to taste, if using.
6. Serve over 1/2 cup brown rice or sprouted whole
grain bread.
7. Sprinkle with cheese, avocado chunks and/or low
fat sour cream, if using.
Brown Rice
1. In a medium pot add the rice and water. Bring to
a boil
2. Turn down to lowest temperature and cover
3. Let cook covered for 30 - 35 min, until water is
gone and rice fluffy.
 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:

1.5 cup unsweetened almond milk 1 cup raw almonds

1/4 - 1/2 cup chia seeds 1/2 cup raw cashews
1-2 Tbsp maple syrup 1/2 cup tightly packed pitted Medjool dates
2 tablespoons almond butter or nut butter
Toppings (optional) 1/2 teaspoon cinnamon
1/4 teaspoon fine sea salt
Granola
1/4 teaspoon almond extract
Fresh fruit
5 teaspoons water, or as needed
Coconut flakes
cocoa powder for garnish (optional)
Pure maple syrup
Cinnamon
Nuts and seeds 1. Add the almonds and cashews to a food
processor and process into a coarse crumb. (Note:
careful not to overprocess the nuts into butter.)
1. Whisk the almond milk, chia seeds, and Next add the pitted dates and process until dates
sweetener together in a large bowl (use less chia are finely chopped.
seeds for thin pudding and more for thicker 2. Then, add the nut butter, cinnamon, salt, almond
pudding). To reduce clumping, whisk again after extract, and water (starting with a couple
10 minutes. teaspoons) to the processor bowl and process
2. Cover and chill in the fridge for 3 hours, or again until the mixture comes together into a
overnight. It possible, stir every couple hours. dough. If the dough is too dry, add more water one
3. Stir well before serving. If it's too runny, whisk teaspoon at a time and continue processing until
in more chia seeds and let it sit again for 30 the mixture moistens to desired consistency to roll
minutes until thickened. If it's too thick, whisk in a balls.
little milk. 3. Roll the dough into 12 balls. Roll each ball in
4. Spoon into a bowl and add you desired cocoa powder, if using.
toppings. 4. Chill the balls in the freezer for about an hour to
firm up.
Note: Leftovers will keep in the fridge for 3 to 5
days. Also freezes well. Note: Leftover balls will keep in fridge for 3-4 days
or in freezer for 3 weeks.