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.

Next: Lunches



Peter Ardito

About 550 calories each

MTA (Mozzarella, Tomato, Avocado) on Whole Wheat
Mash ? avocado, then spread on 2 pieces of whole-wheat toast. Top with 1 ? oz. fresh mozzarella, 5 fresh basil leaves, 2 slices tomato, and ? cup baby spinach leaves. Drizzle with 1 tsp. balsamic vinegar. Serve with 1 medium orange.

Chicken-and-Apple Tortilla Melt
Spread 1 Tbs. nonfat plain yogurt mixed with 1 tsp. Dijon mustard on an 8" whole-wheat tortilla. Then layer 3 oz. grilled chicken, &frac1/3; cup thinly sliced apple, ? cup chopped celery, 2 thin slices red onion, and 1 slice reduced-fat provolone cheese. Heat uncovered in a toaster oven, or in a skillet or grill pan, until cheese is melted. Roll up the sandwich and serve with ? cup steamed edamame in the shell.

Salmon-Salad Pita
Mix one 5-oz. can salmon (drained) with 1 Tbs. light mayonnaise, 1 Tbs. nonfat plain yogurt, ⅛ tsp. curry powder, ? tsp. dried parsley, and a dash of black pepper and garlic powder. Stuff salmon salad into a 6" whole-wheat pita with ? cup each of chopped cucumber and tomato, and 2 Tbs. chopped red onion. Serve with ? cup baby carrots dipped in 3 Tbs. hummus, and 1 cup of grapes.

Arugula and Chickpea Salad With Pumpkin Seeds
On a bed of baby spinach combined with arugula, arrange ? cup canned chickpeas, ? cup sliced red peppers, 2 Tbs. pumpkin seeds, and 1 oz. shaved Parmesan cheese. Toss with 2 tsp. olive oil, 1 Tbs. red-wine vinegar, 1 tsp. chopped shallots, and a dash of black pepper. Serve with 1 slice whole-wheat bread.

Quinoa Salad With Tofu and Tomatoes
Combine ? cup cooked quinoa with ? cup halved grape tomatoes, ? cup cubed extra-firm tofu (drained well), ? cup lightly steamed baby spinach, and 1 Tbs. pine nuts. Toss with 2 tsp. chopped garlic, a pinch of salt, and 2 tsp. olive oil. Serve hot or cold.

Roasted Red Pepper, Tomato, Bean, and Vegetable Soup
Heat 1 ? cups reduced-sodium roasted red pepper and tomato soup, ? cup sliced zucchini, and ? cup chopped onion over medium heat until vegetables are soft (about 5 minutes). Add ? cup kidney beans and ? cup cooked whole-wheat pasta shells. Heat an additional 3 minutes. Top soup with 2 Tbs. grated Parmesan cheese. Serve with 1 oz. baked pita chips.

Soy-Ginger Turkey Burger
Combine 4 oz. lean ground turkey with 2 Tbs. whole-wheat bread crumbs, 1 Tbs. egg white, ? tsp. reduced-sodium soy sauce, ? tsp. chopped garlic, ⅛ tsp. ground ginger, and a dash of black pepper. Form turkey mixture into a patty and grill on medium high until it's cooked to 165?F. Place on a whole-wheat hamburger bun, and top with 2 slices red onion saut?ed in 1 tsp. olive oil, 1 slice tomato, and 1 leaf of spinach. Serve with ? cup cucumber slices tossed with 2 tsp. red-wine vinegar, and 1 Tbs. sesame seeds.

Next: Dinners


steak potatoes and carrots

Peter Ardito

About 650 calories each

Parmesan Pasta With Artichokes and White Beans
Saut? ? medium onion, thinly sliced, and ? tsp. chopped garlic in 2 tsp. olive oil until tender. Add ? cup canned (in water) artichoke hearts and ? cup canned reduced-sodium white beans; stir gently until warmed through. Toss with 1 ? cups cooked whole-wheat penne, and top with ? cup grated Parmesan cheese.

Broccoli Tofu Stir-Fry Over Barley
Saut? 1 ? cups chopped broccoli florets and stems, ? cup thinly sliced purple cabbage, ? medium onion, thinly sliced, 1 crushed clove of garlic, and ? cup cubed firm tofu in 2 tsp. olive oil. Cook over medium heat until vegetables are tender and tofu is golden brown, 8 to 10 minutes. Serve over 1 cup cooked barley, drizzle with 1 tsp. toasted sesame oil, and sprinkle with 1 Tbs. sesame seeds.

Chicken, Cheese, and Zucchini Quesadilla
Toss ⅓ cup shredded zucchini with ⅓ cup shredded reduced-fat Mexican-blend cheese, and spread on half an 8" whole-grain tortilla. Top with 4 oz. diced grilled chicken breast. Fold over the tortilla and cook with 1 tsp. canola oil over medium heat, turning once, until both sides are golden brown and cheese is melted. Top with ? cup nonfat plain Greek-style yogurt and 2 Tbs. salsa. Serve with 1 cup jicama, sliced and tossed with 2 tsp. lime juice, 2 tsp. olive oil, and a small pinch of kosher or sea salt.

Brown-Sugar-Mustard Salmon and Asparagus Over Quinoa Pilaf
Mix 1 tsp. brown sugar with 1 Tbs. Dijon mustard; spread onto 5-oz. salmon fillet. Place in baking dish with 12 asparagus spears tossed with 2 tsp. olive oil and a pinch of salt and pepper. Bake at 350?F for 15 minutes, or until salmon is cooked through and asparagus is tender. Serve over 1 cup cooked quinoa with 1 Tbs. dried cranberries and 1 Tbs. pine nuts.

Pressed Portobello Grilled Cheese With Fresh Spinach-Citrus Salad
Rub a portobello mushroom with 1 tsp. olive oil and bake at 350?F for 10 minutes, or until tender. Slice mushroom into 5 slices and place on 1 slice whole-grain bread spread with 1 Tbs. reduced-fat mayonnaise. Top with 1 oz. Havarti cheese and 1 slice bread. Spray both sides of the sandwich with olive-oil cooking spray, and cook over medium heat until golden brown, flattening with the bottom of a smaller skillet. Serve with 2 cups baby spinach tossed with a diced orange, 2 tsp. olive oil, 1 tsp. orange juice, and 1 Tbs. sliced almonds.

Shrimp-and-Okra Stew Over Lentils
Saut? 1 cup sliced okra in 1 Tbs. olive oil and ? tsp. chopped garlic for 5 minutes. Stir in 1 cup halved grape tomatoes and a pinch of salt and pepper. Simmer for 30 minutes. Add 6 jumbo precooked and cleaned shrimp, cut in half; simmer until warmed through. Pour over 1 cup cooked lentils.

Sirloin Steak With Roasted New Potatoes and Carrots
Slice 3 small red potatoes into quarters and toss with 2 tsp. olive oil, a pinch of salt, 1 tsp. dried rosemary, and 1 cup baby carrots. Roast at 350?F for 25 minutes, stirring once. Heat 1 tsp. olive oil in an oven-safe pan and cook a 4-oz. cut of sirloin (visible fat removed) for 5 minutes. Flip and cook 4 more minutes (or until steak reaches 160?F for well done). Remove from pan, let sit for 5 minutes. Serve with the potatoes and carrots.

Next: Snacks


About 200 calories each

Soy Nuts and Kiwi Fruit
Eat ? cup roasted soy nuts with 2 kiwi fruit.

Pumpkin Seed Fruit Truffles
Roll 2 pitted prunes in 2 Tbs. roasted pumpkin seeds.

Hard-Boiled Egg, Hummus, and Red Pepper
Have 1 hard-boiled egg with 1 cup sliced red pepper dipped in ? cup hummus.

1 ? cups frozen and thawed, precooked in-shell edamame.

Popcorn Trail Mix
Mix Half a bag of popped 94-percent-fat-free microwave popcorn (or a 100-calorie bag) with 2 Tbs. raisins, 1 Tbs. sunflower seeds, and ⅛ tsp. cinnamon.

Peanut Butter Toast and Melon
Spread 1 slice whole-wheat toast with 2 tsp. peanut butter. Pair it up with ? cup cantaloupe chunks.

Grab one of these highly tasty snack bars and enjoy!

Calcium-Rich Snacks

About 200 calories each

Cheese 'n' Fruit
Have 1 stick part-skim string cheese and 1 cup red grapes.

Pear Slices With Cinnamon-Honey Dip
Stir 1 tsp. honey and ⅛ tsp. cinnamon into a 6-oz. container nonfat plain Greek-style yogurt. Serve with a medium pear, sliced.

Mini Parfait
Layer 6 oz. nonfat plain yogurt with 1 Tbs. chopped dried apricots, ? cup whole-grain cereal, and 1 Tbs. chopped walnuts.

Choco-Nana Combo
Enjoy a small banana with 6 oz. chocolate soy milk.

Nuts for Latte
Curl up with a 10-oz. nonfat decaf latte and 30 pistachios.

Cheese Plate
Top a whole-grain flatbread cracker with 1 oz. cheddar cheese and 4 dried apricot halves.

Almond Yogurt
Fix yourself 6 oz. nonfat vanilla Greek-style yogurt with 2 Tbs. sliced almonds.

Next: Treats


About 150 calories each

Rice Pudding
Have one 4-oz. container of Kozy Shack rice pudding.

Lemon Sorbet With Berries
Savor ? cup lemon sorbet with 1 cup berries sprinkled on top.

Light Vanilla Ice Cream With Chocolate Chips
Top ? cup Edy's/Dreyer's Slow Churned light vanilla ice cream with 1 tsp. mini chocolate chips.

Potato Chips
Toss back 1 oz. potato chips.

Starbucks Petit Vanilla Scone
Have 1 classic Starbucks petit vanilla scone with decaf tea.

Pecan Sandies With Decaf Coffee
Enjoy a cup with 2 pecan sandies or shortbread cookies.

Microwave S'mores
Break a graham cracker in two. Top a half with a dark chocolate tasting square and 1 marshmallow. Nuke until the marshmallow is puffy. Top with other half.

Originally published in the October 2011 issue of American Baby magazine.

All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

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