Energy Boosting Meal Plan

Pro Tips:

Staying well-nourished while pregnant and breastfeeding is vital because your body will prioritize the baby. This means that if you are not taking in enough nutrients, your baby will use up what she needs and you, momma, will be left depleted. So don’t be afraid to up your calorie count. Increased caloric intake (as much as an additional mini meal of whole foods per day) is key in maintaining your and your baby’s health and a healthy milk supply for your little one when exclusively breastfeeding.

Selecting meals and snacks from the below listed options will help you choose foods that will ensure you are getting enough to keep your energy levels at their best, while fueling you and your baby.

Breakfast

Option 1: Fortified whole grain breakfast cereal with milk or dairy milk alternative, nuts and fruit
Option 2: Banana pancakes: Mash 1 ripe banana, combine with 1 egg and 2 tablespoons whole grain flour. Cook 3 portions over medium-high heat for 2-3 minutes per side. Top with a dollop of plain yogurt
Option 3: Egg muffins: combine 6 beaten eggs, chopped veggies (like peppers, onions, mushrooms) with spinach and cheddar cheese. Bake at 350 degrees in a greased 12-muffin pan for 20-22 minutes
Option 4: Oatmeal with dried fruit, nuts or seeds, and cinnamon
Option 5: Scrambled eggs with salsa and avocado in whole grain wrap

Lunch

Option 1: Baked sweet potato with cottage cheese, chopped broccoli, and chives. Sprinkle of crushed red pepper
Option 2: Leafy greens topped with chickpeas, slivered almonds, sliced pears, and dried cranberries. Top with drizzle of olive oil and balsamic vinegar
Option 3: Quesadilla: top corn tortilla with sprinkle of cheddar cheese, sliced peppers, and leftover grilled chicken. Heat in pan until cheese is melted
Option 4: Tuna sandwich (chunk light tuna*) on whole grain bread, topped with lettuce and tomato. Side of sliced cucumbers
Option 5: Rice bowl: brown rice topped with grilled chicken, roasted carrots, and broccoli

Dinner

Option 1: Black bean burgers or patties on whole grain bun topped with sliced avocado, tomato, and onion. Side of oven baked carrot “fries”
Option 2: Whole grain pasta mixed with your favorite veggies like peppers, carrots, tomato, and garbanzo beans, tossed with olive oil, vinegar and dried herbs
Option 3: Spaghetti squash with turkey bolognese
Option 4: Grilled or baked salmon, steamed broccoli, sweet potato
Option 5: Chicken roasted with garlic, onion, carrots, and butternut squash. Place all ingredients on a baking sheet and bake at 375 degrees until

Snack

Option 1: Hummus with veggies
Option 2: String cheese and grapes
Option 3: Baked apple (bake cored apple at 350 degrees for 15 minutes), top with toasted oats and yogurt
Option 4: Popcorn, dried fruit, and nuts mixed together to create a unique trail mix
Option 5: Guacamole with sliced peppers

*Pregnant women should eat no more than 6 ounces of high mercury fish per week