Let’s start with what you can’t eat for your pregnancy diet plan. If before you got pregnant you couldn’t eat like a glutton you still can’t. But now the list of things you can’t eat has grown considerably. You can’t eat deli meat or some types of fish (that would contain mercury). Of course at some point, usually in the early stages, you won’t be able to keep any food down. Morning sickness is common for most pregnancies, and will eventually subside.
Iron rich diet
Any red meat will work, and you can take prenatal vitamins but the best source of iron is cooked animal flesh. Certain vegetables are good as well and chicken is a great source of iron if you prefer something with less fat. Steak is a perfect carnivorous treat for your growing baby. Make sure to order a side of broccoli because that too is iron rich.
Crab Salad Sandwhich
Got crabs? You should get crabs, I’m telling you they are the best. Seafood is full Omega-3 and this recipe for crab sandwiches is the best lunchtime snack for you and your baby. Catfish is not allowed.
NUTRIENT TOTALS
Calories: 564.4
Protein: 33.2 g
Carbohydrate: 69.6 g
Dietary Fiber: 11.9 g
Total Sugars: 9.441 g
Total Fat: 20.8 g
Saturated Fat: 2.286 g
Cholesterol: 110.5 mg
Total Omega-3 FA: 1.186 g
Calcium: 183.2 mg
Iron: 6.462 mg
Sodium: 1103 mg
Vitamin D: 0 mcg
Folate: 87.6 mcg
Folic Acid: 0 mcg
Parmesan Chicken Tenders with Marinara dipping Sauce
Who says you can’t go out and still eat healthy? These nutrition facts are a great guide for eating right at any restaurant, where you’re sure to find chicken of a similar fashion.
NUTRIENT TOTALS
Calories: 649.2
Protein: 50.9 g
Carbohydrate: 69.6 g
Dietary Fiber: 10.7 g
Total Sugars: 19.7 g
Total Fat: 22.8 g
Saturated Fat: 4.002 g
Cholesterol: 92.5 mg
Total Omega-3 FA: .222 g
Calcium: 231.4 mg
Iron: 3.678 mg
Sodium: 1171 mg
Vitamin C: 68.1 mg
Folate: 86.5 mcg
Folic Acid: 11.1 mcg
Food Folate: 75.4 mcg
Pork and Pineapple Kebabs
Dads are sure to love this one, men have always prided themselves as being the steward of the grill, whether it’s steak or these healthy kebobs you can bet your man will grill them to a perfection that will satisfy your pregnancy cravings and then some.
NUTRIENT TOTALS
Calories: 640.6
Protein: 35.6 g
Carbohydrate: 86.8 g
Dietary Fiber: 15.2 g
Total Sugars: 28.6 g
Total Fat: 19.2 g
Saturated Fat: 3.429 g
Cholesterol: 71.4 mg
Total Omega-3 FA: .187 g
Calcium: 75.1 mg
Iron: 4.212 mg
Sodium: 366.8 mg
Vitamin C: 103.2 mg
Folate: 101.5 mcg
Folic Acid: 0 mcg
Food Folate: 101.5 mcg
Nachos
Being pregnant doesn’t mean you can’t have a party! Nachos are the best party treat that you can provide, and if you already have a little one they will love them as well.
NUTRIENT TOTALS
Calories: 656.8
Protein: 36.9 g
Carbohydrate: 70.4 g
Dietary Fiber: 11.9 g
Total Sugars: 9.806 g
Total Fat: 29 g
Saturated Fat: 7.082 g
Cholesterol: 30 mg
Total Omega-3 FA: .44 g
Calcium: 712.1 mg
Iron: 4.461 mg
Sodium: 1517 mg
Vitamin C: 9.557 mg
Folate: 140.6 mcg
Folic Acid: 0 mcg
Food Folate: 140.6 mcg
Soup and Bread
The comfort of a warm soup will melt away the stress that carrying a baby will bring. Add some bread and your taste bud and baby will thank you. They might give you a little kick after but don’t worry that just means they like it. This recipe for one of my favorite comfort foods is healthy and delicious.
NUTRIENT TOTALS
Calories: 200.7
Protein: 7.689 g
Carbohydrate: 33.7 g
Dietary Fiber: 3.416 g
Total Sugars: 2.67 g
Total Fat: 4.44 g
Saturated Fat: 1.277 g
Cholesterol: 3.283 mg
Total Omega-3 FA: .892 g
Calcium: 126.4 mg
Iron: 2.498 mg
Sodium: 625.9 mg
Vitamin C: .723 mg
Folate: 76.5 mcg
Folic Acid: 4.82 mcg
Food Folate: 71.6 mcg
Vegetarian alternative
- A dish of delicious hummus
Chickpeas, lentils, and tofu are natural sources of iron that won’t offend your ethics. If you don’t eat meat there are more ways than one to make substitutions for a carnivorous craving of meat. This means that your pregnancy diet plan doesn’t need to include meat, so you can stay healthy if you don’t eat it. The Vegetarian Society recommends vitamin C; a small dose of this will help your body absorb iron better.
Hummus
Here’s a great homemade recipe for hummus,
NUTRIENT TOTALS
Calories: 210
Protein: 6 g
Carbohydrate: 32 g
Fiber: 3 g
Fat: 7 g
Saturated fat: 1 g
Sugars: 2 g
Calcium: 24 mg
Sodium: 597 mg
Frozen Yogurt Pops
Frozen yogurt pops anyone? It’s as easy as buying some yogurt and adding a stick. Just make sure to get a cute tray for your frozen treat and store it in your freezer. Great for any hot summer day, especially if you’re pregnant and wanting to cool off, it’s also full of nutrients, and more so than a flavored ice pop.
NUTRIENT TOTALS
Calories: 100
Protein: 6 g
Carbohydrate: 18 g
Fiber: 0 g
Fat: 0 g
Saturated fat: 0 g
Sugars: 16 g
Sodium: 130 mg
-
Creamy Strawberry Mousse
This treat needs no introduction, I’m practically salivating myself and don’t have the extra amount of hunger of a pregnant woman. If you’re planning on making this treat it does make enough for two. Sharing is caring they say, who better to share it with than your baby’s father?
NUTRIENT TOTALS (with non-fat yogurt)
Calories: 132
Protein: 8 g
Carbohydrate: 25 g
Fiber: 2 g
Fat: 0 g
Saturated fat: 0 g
Sugar: 20 g
Calcium: 105 mg
Sodium: 29 mg- Prep: 20 mins
- Total Time: 30 mins
Fiesta Salad
Salads are low calorie meals that won’t send your gastrointestinal system into a bind. They also have, with the right ingredients the variety of nutrition that you and your growing baby need.
NUTRIENT TOTALS
Calories: 542.7
Protein: 27.4 g
Carbohydrate: 66.9 g
Dietary Fiber: 20.7 g
Total Sugars: 7.892 g
Total Fat: 21.4 g
Saturated Fat: 5.26 g
Cholesterol: 20 mg
Total Omega-3 FA: .401 g
Calcium: 360 mg
Iron: 5.411 mg
Sodium: 394.3 mg
Vitamin D: 0 mcg
Folate: 415.8 mcg
Folic Acid: 0 mcg
Loaded Pesto Veggie Burger
Portabella mushrooms are the steak of vegetarians, and if you’ve never eaten a veggie burger you are missing out on a delicious and rather nutritious meal. Meat eaters and vegetarians alike will enjoy this recipe.
NUTRIENT TOTALS
Calories: 549.1
Protein: 33.2 g
Carbohydrate: 55.4 g
Dietary Fiber: 11.8 g
Total Sugars: 13.3 g
Total Fat: 22.2 g
Saturated Fat: 7.257 g
Cholesterol: 30.1 mg
Total Omega-3 FA: .356 g
Calcium: 413.5 mg
Iron: 3.905 mg
Sodium: 867.8 mg
Vitamin D: .312 mcg
Folate: 125.3 mcg
Folic Acid: 0 mcg
Stuffed Acorn Squash
Stuffed acorn squash has tons of nutrients that all pregnant women need. Cut 1 medium acorn squash in half and remove those pesky seeds. Place it on a baking sheet or pan and slide it in the oven. Bake at 375 degrees for 45 minutes. You can throw whatever you like on it but here’s a great recipe.
NUTRIENT TOTALS
Calories: 641.7
Protein: 23.6 g
Carbohydrate: 110.2 g
Dietary Fiber: 16.2 g
Total Sugars: 6.101 g
Total Fat: 16.5 g
Saturated Fat: 3.59 g
Cholesterol: 6.8 mg
Total Omega-3 FA: .438 g
Calcium: 362.5 mg
Iron: 7.457 mg
Sodium: 763.8 mg
Vitamin C: 55.4 mg
Folate: 198.2 mcg
Folic Acid: 0 mcg
Food Folate: 198.2 mcg
Natural sources of DHA
DHA is found in most pregnancy supplemental pills, and can be found naturally in fish. Some fish however, are not okay to eat. Levels of mercury will hurt your baby so any fish that would be exposed to it is not healthy to eat. Your baby shares your blood and mercury never gets filtered out of your blood by any of your organs. It stays there, and adding any additional mercury to your blood is unwise during your pregnancy. With that said, DHA is great for your diet and halibut or mackerel is safe for you to eat.
Energy drinks
Careful — not too much! One of them would be okay, and many have things like niacin and B12 in them. You’re safe to have caffeine in small amounts, but some energy drinks would exceed the recommended amount for a pregnant woman. You can find natural sources for any of the supplements found in prenatal multi-vitamins.
Folic acid
Any of the vegetarian examples I gave for sources of iron can also be great sources for folic acid. Other natural sources include beets, and the before mentioned broccoli. One cup of beets is about 35% of your recommended daily intake of folic acid. They also happen to be a good source of antioxidants. Your pregnancy diet plan is not complete without a varied diet of vegetables.
Egg Wrap: Full of Folates
Wraps are quick and simple to make. Just scramble some eggs and throw in some vegetables and seasoning, and wrap it up!
NUTRIENT TOTALS
Calories: 453.4
Protein: 26.2 g
Carbohydrate: 44 g
Dietary Fiber: 6.86 g
Total Sugars: .941 g
Total Fat: 21.2 g
Saturated Fat: 5.989 g
Cholesterol: 231.5 mg
Total Omega-3 FA: .164 g
Calcium: 353.8 mg
Iron: 4.448 mg
Sodium: 856.6 mg
Vitamin D: .438 mcg
Folate: 123.6 mcg
Folic Acid: 16.8 mcg
You’re hungry right?
Things that are high in fat might be the perfect junk food, or a nice way to ease your anxiety, but too much of things like lipids and glucose will harm your baby. It’s, obviously, not as bad as doing drugs, but your diet is important for your baby’s development in the womb. I really don’t think I should have to say that your diet should not include alcohol.
You will need to eat more than you have been eating, but not too much. Most people don’t eat the right things; many of us eat at fast food restaurants or other places that serve food that isn’t healthy. The recipes here will help you fulfill the specific diet needs that your baby will require. All that is missing is someone to come to your house and cook it for you.
The Pregnancy Diet Plan Regimen
You may have a busy schedule, and need a tightly regimented pregnancy diet plan that’s convenient for you. Here are some easy meal ideas for breakfast, lunch, dinner, or a snack:
Breakfast
Breakfast is the most important meal of the day, or if you just enjoy the taste of the sort of meals people usually eat at breakfast have them at midnight.
- Spinach Smoothie – Mix 1/2 cup of plain, non-fat greek yogurt, a handful of spinach, 1 cup of frozen fruit (the fruit covers the flavor of the spinach), 2 tablespoons of chia seed, and a little water in a blender. This one is fast and easy, covers every essential nutrient, and is ideal for mamas with morning sickness because it’s easy on the tummy.
- PB&J Oatmeal – Make 1/2 cup of organic old fashioned rolled oats as directed with 1/2 cup of frozen blueberries. Add 1 tablespoon of peanut butter (peanuts only, no sugar, salt, or oils added) and mix.
- Egg Muffins – Add chopped veggies and lean meat of your choice to a non-stick muffin pan, pour whisked egg over the top, bake at 350 until browned, about 20 minutes. You can prepare a large batch of these and refrigerate, then reheat and eat each morning.
- Sweet Potato Hash – cook scrambled eggs, turkey sausage or leftover lean meat, chopped veggies of your choice (I like spinach and onion), and diced sweet potato together in a skillet.
- Breakfast Tacos – scramble eggs, add lean meat like turkey sausage, sprinkle a little organic shredded cheese on top and serve in a warm corn tortilla (make sure the only ingredient in your tortilla is corn, available at Whole Foods). I eat this with a side of sliced bell peppers. Make a big batch of these, freeze and reheat.
- Cookie Dough Cereal – 1/2 cup organic old fashioned rolled oats, 2T nut butter, 1t organic raw honey, and a sprinkle of unsweetened cocoa powder mixed together until crumbly. Add 1/2 cup milk and enjoy.
- Blueberry Waffles or Pancakes – recipe here
- Veggie Omelet – make an omelet with any chopped veggies you like, I prefer spinach, tomatoes, onion, with a sprinkle of pasteurized goat cheese, or go with broccoli, sun dried tomatoes, bell peppers, kale, asparagus – the possibilities are endless. Add fresh herbs like basil, oregano and chives for more flavor.
- Southwestern Scramble – 2 eggs, hatch chiles, onion, shredded chicken, and avocado scrambled together
- Greek Yogurt and Berries – use organic, plain greek yogurt, mix in fresh berries, cinnamon, and vanilla. For some crunch add sliced almonds. Quick and easy.
Lunch
Lunch is one my favorite meals, in fact instead of the “second breakfast” that hobbits tend to enjoy, I prefer second lunch.
- Whole Wheat Pita Sandwich – stuff it with greens like baby spinach, chopped veggies, and lean meat. Add a little pasteurized goat cheese or spicy mustard.
- Super Food Salad – start with a leafy green like spinach or kale, add a chopped veggie of every color (red/yellow/orange bell peppers, tomatoes, onion, cucumber, celery, carrots, etc.), add high omega-3 nuts or seeds for crunch (walnuts, pumpkin seeds) and a super fruit like pomegranate seeds or berries. Dress with a little extra virgin olive oil and vinegar, like balsamic or apple cider. Top with grilled chicken, hardboiled eggs, smoked turkey breast, or another lean meat. Prep all your veggies and meat on the day you buy them, so all you have to do is assemble the salad at mealtime.
- Healthy Chicken Salad – instead of mayo, use a combination of avocado and plain, non-fat organic greek yogurt to make a chicken salad (I like to add celery, green and red onions, cilantro, lime juice). Serve on a bed of leafy greens, lettuce cups, or use a collard green leaf as a wrap.
- Quinoa Salad – Prepare quinoa (you can do this ahead of time and store in the fridge), season with your favorite spices and fresh herbs, add chopped veggies (asparagus, cherry tomatoes, bell peppers, or artichokes for example), lean meat, and avocado for a healthy fat, mix together. You could also add garbanzo beans for extra protein and fiber, or sub for the lean meat. Here’s a recipe.
- Chili or Soup – Make a large batch of turkey chili or vegetable soup, store in the fridge to reheat and eat. Here’s my favorite Turkey Chili recipe and my favorite stew recipe.
- Burrito Bowl – Heat up cooked brown rice (or you can make a batch of cauliflower riceto to get in an extra veggie), add roasted red peppers, black beans, lean meat (I like shrimp), and mix with a little salsa or fire roasted tomatoes. Top with avocado and a splash of lime juice.
- Turkey Burger – mix together ground turkey breast with hatch chiles and seasoning, form into a patty and grill. Serve in a collard green wrap or on a bed of spinach. Top with tomato, onion, and sliced avocado. If you’re craving fries with your burger, cut up a sweet potato into fries, coat with a teaspoon of grapeseed oil, season and bake until crispy. You can also make these ahead of time, freeze and reheat.
- Veggie Pizza – Layer wilted spinach, fresh basil, minced garlic, carmelized onions, thin-sliced roma tomatoes or sun-dried tomatoes, fire roasted red peppers, and cubed chicken on a piece of whole wheat naan. Optional – sprinkle with skim mozzarella or parmesan. Bake in the oven for 10 minutes.
- Beef and Broccoli – Take leftover or prepared beef (I like flank steak, grass-fed if you can find it), toss with baked spaghetti squash (or wilted bean sprouts), steamed broccoli, sesame seeds, sesame oil, white wine vinegar, fish sauce, chopped green onion and chopped peanuts. You could also add shredded carrots.
- Taco Salad – make your own taco shells by rubbing whole wheat tortillas with a little olive oil and sea salt, press into an oven safe bowl, and bake at 400 degrees (tortilla side up) for 10 minutes or until crispy. Add shredded greens like romaine, chopped veggies of your choice and/or pico de gallo, sliced avocado, mexican-seasoned cooked ground beef (grass-fed and lean), and a sprinkle of colby-jack cheese if desired. Top with a dollop of plain greek yogurt mixed with fresh salsa.
Dinner
- Baked Salmon and Veggies – an easy meal, place a wild-caught salmon filet in a foil packet, top with sliced tomatoes and onions, and drizzle with extra virgin olive oil. Bake in the oven or grill until fish is tender and flaky, and serve with a side of roasted broccoli and garlic
- Grilled Chicken Tenders – marinate chicken tenderloin all day in the fridge with Worcestershire, olive oil, lemon juice, sea salt/pepper and minced garlic. Grill and serve with a side of baked sweet potato fries (see above) and cucumber salad (sliced cucumber, diced red onion, apple cider vinegar, plain greek yogurt)
- Spinach, Strawberry, and Chicken Salad – Baby spinach, sliced strawberries, sliced almonds, diced cucumber, grilled chicken tossed with homemade vinaigrette dressing (olive oil, touch of raw organic honey, lemon juice, white wine vinegar whisked together)
- Spaghetti and Spinach Meatballs – prepare whole wheat spaghetti or spaghetti squash, toss with tomatoes, garlic, olive oil, pepper flakes, basil, and a pinch of salt. Make meatballs with ground turkey breast or grass-fed lean ground beef by mixing with chopped spinach, kale, or broccoli, minced garlic, onion, and egg, and baking in the oven. Serve with a small side salad.
- Stuffed Butternut or Acorn Squash – Stuff a roasted squash with cooked lean meat of your choice (seasoned lean grass-fed beef or ground turkey is my fave), black beans, chopped veggies, spinach. Bake in the oven until hot, sprinkle with cheese.
- Zucchini Boats – We love this recipe
- Salmon and Veggie Kabobs – Marinate Salmon, zucchini and/or summer squash, onion and bell peppers in the fridge (I use a marinade of hummus mixed with olive oil) for a few hours. Layer fish and veggies on skewer and grill until salmon is firm but flaky. Great with a giant slice of watermelon in the summertime!
- Greek Chicken Salad – chopped romaine, grilled chicken (marinated in lemon juice and olive oil), grape tomatoes, chopped cucumber, a sprinkle of crumbled (pasteurized) feta, olives, red onion, and homemade dressing with olive oil, lemon juice, salt, pepper, and garlic.
- Thai Meatballs, Broccoli and Noodles – Make a peanut thai sauce by whisking coconut milk (canned), peanut butter, curry paste, a touch of honey, soy sauce, fish sauce, and sesame oil. Make meatballs by combining lean grass-fed beef with soy sauce, egg, chopped spinach, and chopped green onion, bake or brown in skillet. Add broccoli and serve over baked spaghetti squash or wilted bean sprouts, add sauce and toss. Garnish with chopped peanuts and green onion.
- Roasted Shrimp and Veggies – Toss peeled and de-veined shrimp with cauliflower, broccoli, onion, minced garlic, chopped tomatoes and a little olive oil, lemon juice, sea salt and pepper. Roast until shrimp is pink and veggies are tender.
Snacks
Snacks are going to be a big part of your pregnancy. No one has the time or energy to cook full meals constantly. So be prepared to snack often and not regret one bit of it.
- Apple slices and almond butter
- Steamed edamame (make sure any soy product you buy is organic, non-GMO)
- Baked Sweet Potato with cinnamon
- Toasted pumpkin seeds and sea salt
- Raw veggies (bell peppers, carrots, celery, cucumber) dipped in hummus or greek yogurt
- Baked Kale “chips” – toss kale leaves with a touch of olive oil and sea salt, bake at 350 for 10 minutes or until crispy
- Texas Caviar – pinto beans, lime juice, cilantro, and pico de gallo
- Frozen Blueberries or Grapes
- Celery Sticks and Almond Butter
- Endive Spears stuffed with chopped pear, (pasteurized) goat cheese, and a drizzle of balsamic vinegar
- Greek yogurt with Strawberry slices, vanilla and cinnamon
- Watermelon Popsicle – puree watermelon, greek yogurt or coconut milk, raw organic honey, pour into popsicle molds and freeze
- Sugar Snap Peas dipped in warm goat cheese
- Crab Stuffed Avocado – slice an avocado in half and stuff with a mixture of seasoned wild-caught crab meat, cucumber, carrot, and a little plain greek yogurt. Tastes like a california roll
- Banana “Ice Cream” – Puree Bananas and walnuts with a splash of coconut milk (or your choice of milk) in a food processor. Put in freezer until it has consistency of ice cream.
- Cherry Tomatoes (sliced) topped with pasteurized goat cheese
- A handful of roasted almonds sprinkled with sea salt with 2 squares of dark chocolate
- Whole wheat bagel, scooped out, with ricotta cheese and berries
- Clementine sprinkled with cinnamon
- Cucumber Salad – mix cucumber slices, greek yogurt, apple cider vinegar, chopped red onion, dill, and a sprinkle of turbinado sugar
Featured photo credit: Photo credit: JefferyW Title: Rib eye steak and fries via flickr.com
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