Mom-to-Be Meal Ideas

We can't come to your house and cook for you, but we can give you easy breakfasts, lunches, and dinners -- and, oh yes, snacks -- that pack in all the nutrients you need and still taste great.

Peter Ardito

How exactly does this plan work? It's a total no-brainer. Just pick one breakfast, one lunch, and one dinner each day from the list of suggestions, plus two kinds of snacks (at least one calcium-rich one) and a treat. You get lots and lots of food -- woo-hoo! Check with your doctor before starting this or any eating plan.

What are the total daily calories? The suggested meals and snacks add up to 2,200 calories a day. If you were underweight at the start of pregnancy, you'll probably need about 2,400 calories a day: Add an after-dinner snack or double the size of one snack during the day. If you started your pregnancy overweight, you'll need about 2,000 calories a day: Choose only one snack each day.

Won't I get bored with these meals after a few weeks? Of course, which is why we've got a bunch of other suggestions for breakfast, lunch, and dinner! Visit


About 450 calories each

Strawberry-Coconut Cereal
Serve 1? cups whole-grain cereal (like Kashi Heart to Heart) with 1 cup 1 percent milk, ? cup sliced strawberries, 2 Tbs. sweetened shredded coconut, and 2 Tbs. slivered almonds.

South-of-the-Border Egg Sandwich
Top a whole-wheat English muffin with 1 Tbs. hummus, 1 DHA-fortified egg plus 1 egg white cooked with olive-oil cooking spray, 1 oz. reduced-fat cheese, ? cup chopped avocado, and 2 Tbs. fresh salsa. Serve with 1 cup cantaloupe chunks.

Waffles With Maple Yogurt and Pears
Top 2 whole-grain toaster waffles with 6 oz. nonfat plain Greek-style yogurt mixed with 1 tsp. maple syrup. Sprinkle with 1 Tbs. chopped walnuts. Serve with 1 small pear, sliced.

Mango-Banana Smoothie
Blend ? cup chopped mango with 1 medium banana, ? cup low-fat plain yogurt, ? cup 1 percent milk, 2 Tbs. old-fashioned oats, 1 Tbs. ground flaxseeds, and 1 tsp. honey.

Eggs and Toast
Have 2 hard-boiled, DHA-fortified eggs, 2 slices whole-wheat toast spread with 1 tsp. butter, and 1 kiwi fruit.

Peach-Pecan Muesli
Combine ? cup rolled oats, ? cup chopped peaches, ⅔ cup nonfat plain yogurt, ? cup vanilla soy milk, 2 Tbs. chopped pecans, and 1 tsp. honey.

Asparagus and Goat Cheese Frittata
Whisk together 1 DHA-fortified egg plus 2 egg whites with a pinch of black pepper and 1 Tbs. water. In a small nonstick or cast-iron skillet, saut? ? cup onion and ? cup chopped asparagus in 1 tsp. olive oil, about 1 to 2 minutes or until the asparagus is tender. Add the egg mixture and 1 oz. crumbled goat cheese. Cook on medium heat until the bottom of the frittata has set, about 3 minutes. Remove from the stove, then broil on high until the top is golden, about 2 more minutes. Serve with 1 whole-wheat English muffin topped with 1 tsp. butter.

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