A Week of Delicious Pregnancy Meals and Snacks

Eating healthy when you're pregnant can be hard: You have crazy cravings and an even crazier schedule. But eating right is important for your growing baby, so check out these nutritious, dietician-approved meals. There's even fro-yo!

  • Shannon Greer

    Your Pregnancy Meal Plan

    This plan is designed so that you can pick a different meal and snack for each day of the week; we've counted the calories for you. And you get to eat lots -- breakfast, lunch, dinner, two snacks (one calcium rich, one regular), and a treat. Woo hoo! All recipes are single servings, so this is a total no-brainer. The recipes here are an average of 400 calories more than a non-pregnant woman eats (exactly what you need during your second and third trimester).

    Total daily calories: 2200

    If your doctor says you are underweight, you'll likely need about 2400 calories a day: Add an after-dinner snack from the snack list or double the size of one snack during the day.

    If you started your pregnancy overweight, you'll likely need about 2000 calories a day: Only choose one snack each day.

  • Blaine Moats

    Breakfast 1: Classic Apple-Cinnamon Overnight Oats

    Remembering to prepare these oats before bed may not be easy, but you'll love waking up to a pre-made breakfast. Pour one cup of nonfat milk over 2/3 cup rolled oats and stir in 1/4 tsp cinnamon. Cover with plastic wrap and let sit in the fridge overnight. In the morning, add 2 tablespoons chopped walnuts and a small apple (chopped).


    Calories: 448.3
    Protein: 19.6 g
    Carbohydrate: 65.3 g
    Dietary Fiber: 9.148 g
    Total Sugars: 24.2 g
    Total Fat: 13.8 g
    Saturated Fat: 1.84 g
    Cholesterol: 4.94 mg
    Total Omega-3 FA: 1.43 g
    Calcium: 560.1 mg
    Iron: 3.147 mg
    Sodium: 132.1 mg
    Vitamin D: 0 mcg
    Folate: 47.7 mcg
    Folic Acid: 0 mcg

  • Evan Sklar

    Breakfast 2: Egg Wrap

    Craving some Mexican? This egg wrap will satisfy your early-morning munchies. Scramble one egg and one egg white in 2 teaspoons olive oil. Add 1 cup baby spinach and sauté until just wilted. Put egg-spinach mixture on a 10-inch whole wheat tortilla, along with 1/4 cup reduced fat shredded Mexican blend cheese and 1/4 cup salsa. Roll up and enjoy.


    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

  • Marty Baldwin

    Breakfast 3: Pear and Cheese Breakfast Sandwich

    An English muffin turns this traditional lunch-time sandwich into a fun breakfast option. Separate the two sides of a whole wheat English muffin. Place 1/2 of a large pear, sliced, on one half and top with a 1-ounce slice of cheddar cheese. Put both halves under the broiler for 2-3 minutes, or until the top browns and the cheese is melted. Sandwich the two halves together. Serve with the remaining half of the pear spread with 2 teaspoons almond butter.


    Calories: 447.5
    Protein: 15.1 g
    Carbohydrate: 64.5 g
    Dietary Fiber: 12.6 g
    Total Sugars: 23.2 g
    Total Fat: 17.5 g
    Saturated Fat: 6.914 g
    Cholesterol: 29.8 mg
    Total Omega-3 FA: .149 g
    Calcium: 314.7 mg
    Iron: 2.688 mg
    Sodium: 397.9 mg
    Vitamin D: .085 mcg
    Folate: 88.7 mcg
    Folic Acid: 0 mcg

  • Christopher Gallo

    Breakfast 4: Crunchy Pumpkin Spice Parfait

    This breakfast is so tasty, it practically doubles as dessert. If you've got a sweet tooth, then you're in for a treat. Stir 1/3 cup canned pumpkin puree (not pumpkin pie filling), 1/4 teaspoon pumpkin pie spice and 2 teaspoons of maple syrup into 1 cup of nonfat plain yogurt. Put half of the pumpkin-yogurt mixture into a mug or glass, top with 2 tablespoons granola, 1 tablespoon raisins and 2 teaspoons chopped cashews. Pour on remaining yogurt mixture and top with another 2 tablespoons granola, 1 tablespoon raisins and 2 teaspoons chopped cashews.


    Calories: 455.4
    Protein: 20.7 g
    Carbohydrate: 68 g
    Dietary Fiber: 6.357 g
    Total Sugars: 21.9 g
    Total Fat: 13.7 g
    Saturated Fat: 2.825 g
    Cholesterol: 4.41 mg
    Total Omega-3 FA: .027 g
    Calcium: 552.2 mg
    Iron: 3.727 mg
    Sodium: 199.5 mg
    Vitamin D: 0 mcg
    Folate: 71.2 mcg
    Folic Acid: 0 mcg

  • How to Eat Healthy During Pregnancy: Making a Healthy Breakfast
    How to Eat Healthy During Pregnancy: Making a Healthy Breakfast

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    It's the most important meal of the day -- so don't miss these three high-energy ways to kick off your morning!

  • Melanie Acevedo

    Breakfast 5: Bacon and Egg Frittata

    With this baked dish you get two breakfast faves -- bacon and eggs -- in one portable package. Preheat the oven to 350 degrees F. In a medium bowl whisk together 8 eggs with 1/4 tsp. salt and freshly ground pepper to taste; set aside. Cook and stir 1/4 lb. chopped lower-sodium bacon in a 10-inch non-stick, oven-safe skillet over medium until crisp. Pour the eggs over the remaining bacon in skillet. Sprinkle evenly with 1 Tbs. finely chopped chives. Transfer the skillet to the oven and bake for 10-12 minutes or until set. Makes 8 servings. Serve warm, cold, or at room temperature. Refrigerate for up to 3 days. Enjoy with a medium (16 ounce) nonfat decaf latte and an orange.


    Calories: 184
    Protein: 16 g
    Carbohydrate: 1 g
    Fiber: 0 g
    Fat: 11 g
    Saturated fat: 4 g
    Sugars: 0 g
    Calcium: 38 mg
    Sodium: 456 mg

     15 mins  
     12 mins to  13 mins at 350°F  
     5 mins  
    Total Time
     32 mins  
    Get the Recipe
  • Robyn Lehr

    Lunch 1: Egg-cellent Veggie & Hummus Pita

    This pita has veggies, eggs, hummus -- and tons of flavor! Fill a 6-inch whole wheat pita with 1/4 cup hummus, 1 sliced hard-boiled egg plus one hard-boiled egg white, 1/3 cup chopped tomato, 1/2 cup baby spinach, a sprinkle of paprika and 1 tablespoon toasted pine nuts. Serve with a cup of grapes.


    Calories: 553.8
    Protein: 22.4 g
    Carbohydrate: 81.1 g
    Dietary Fiber: 9.963 g
    Total Sugars: 28.3 g
    Total Fat: 18.5 g
    Saturated Fat: 3.116 g
    Cholesterol: 212 mg
    Total Omega-3 FA: .172 g
    Calcium: 104.6 mg
    Iron: 5.154 mg
    Sodium: 620.7 mg
    Vitamin D: 0 mcg
    Folate: 125.4 mcg
    Folic Acid: 0 mcg

  • How to Eat Healthy During Pregnancy: Making a Healthy Lunch
    How to Eat Healthy During Pregnancy: Making a Healthy Lunch

    More Healthy Lunch Ideas

    It's important to stay fueled throughout the day -- so check out these four steps to making a satisfying 500- to 600-calorie lunch.

  • Alexandra Grablewski

    Lunch 2: Colorful Crab Salad Sandwich

    While some seafood is off-limits during pregnancy, you can relax and indulge in any seafood cravings with this safe and tasty crab salad sandwich. Mix a 6-ounce can of crab meat (drained) with 2 tablespoons light mayonnaise, 1/4 cup shredded carrot, 1/4 cup diced celery and 1 tablespoon chopped red onion. Spread mixture onto a slice of whole wheat bread and top with second slice of bread. Serve with 1/2 cup rinsed, drained canned white beans tossed with 1 tablespoon chopped red onion, 1 teaspoon olive oil and 1 tablespoon balsamic vinegar.


    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

  • Blaine Moats

    Lunch 3: Fiesta Salad

    Hold the margarita (only for a few more months!) and enjoy this fun, Mexican-inspired salad. Top 2 cups chopped romaine lettuce with 1 cup canned black beans (rinsed, drained), 1/2 a medium baked (or microwaved) sweet potato (cubed, with skin), 1/3 cup diced tomato and 1/4 cup frozen and thawed corn kernels. Drizzle with lime vinaigrette: 1 tablespoon lime juice, 1 tablespoon olive oil, 1/4 teaspoon chopped garlic and salt and pepper to taste; sprinkle with 1/4 cup reduced fat shredded Mexican blend cheese.


    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

  • Andy Lyons

    Lunch 4: Loaded Pesto Veggie Burger

    Skip the fast-food restaurant and make this burger at home to save time, money and lots of calories. Cook a veggie burger according to instructions. Using a grill pan sprayed with cooking spray, grill a thick slice of yellow onion and a Portobello mushroom cap. Place veggie burger onto half of a whole wheat hamburger bun spread with 2 teaspoons prepared pesto. Top with a slice of Swiss cheese, Portobello mushroom and onion and the second half of the bun. Serve with 2 carrots, cut into sticks and dipped into 2 tablespoons hummus.


    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

  • Gemma Comas

    Lunch 5: Panera Bread "You Pick 2" Menu

    Choosing a healthy meal when you're out can be daunting, but Panera Bread's "You Pick 2" menu makes it simple and easy to eat right. Order half a Napa Almond Chicken sandwich, half a Strawberry Poppyseed & Chicken salad and eat half an apple side.

    Calories: 550
    Total Fat: 20 g
    Saturated Fat: 3 g
    Cholesterol: 60 mg
    Sodium: 780 mg
    Carbohydrate: 72.5 g
    Fiber: 7 g
    Protein: 29 g

  • Kritsada Panichgul

    Dinner 1: Stuffed Acorn Squash with White Beans, Mushrooms & Wild Rice

    Stuffed acorn squash has tons of nutrients that all pregnant women need, but it's especially great for expecting vegetarian mamas. Cut 1 medium acorn squash in half horizontally; remove seeds. Place on a baking sheet sprayed with cooking spray, cut side down. Bake at 375 degrees for 45 minutes or until tender. While squash is cooking, sauté 1/2 cup chopped onion, 1/2 cup chopped mushroom, 1/3 cup white beans and 1 clove chopped garlic in 2 teaspoons olive oil until soft, about 3-5 minutes. Add 1 cup cooked wild or brown rice and 1 Tbsp chopped pistachios to mixture and continue to stir until heated through, about 1 minute more. Set aside. Remove squash from the oven, stuff each half with the rice and bean mixture, then top each half with 2 tbsp parmesan cheese. Place in oven again and cook an additional 10 minutes.


    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

  • How to Eat Healthy During Pregnancy: Making a Healthy Dinner
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    We know you're hungry, mama -- but don't stuff yourself before bed! Here are four more healthy dinner ideas, all with about 500 calories.

  • Blaine Moats

    Dinner 2: Parmesan Chicken Tenders with Marinara Dipping Sauce

    Pregnant women need at least 60 g of protein each day, which shouldn't be a problem since this parmesan chicken is packed with it -- more than 50 g! Preheat oven to 475. Bread 5 ounces of chicken tenders by dipping in an egg wash made with 2 egg whites lightly beaten with a fork, then in 2 tbsp bread crumbs (preferably whole wheat) mixed with 1 tbsp parmesan cheese, 1/2 teaspoon oregano, 1/4 teaspoon dry mustard and 1/4 teaspoon garlic powder. Bake chicken tenders on a wire rack or baking sheet sprayed with cooking spray for 15 minutes or until chicken is cooked to 165 degrees internally. Serve with 4.5 ounces baked Alexia sweet potato fries (about 18 fries) and 1 cup steamed broccoli drizzled with 1 teaspoon olive oil and a squeeze of lemon juice.


    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

  • Marty Baldwin

    Dinner 3: Pork and Pineapple Kebobs

    Throw some of these kebobs on the grill for a healthier alternative to standard BBQ fare. Cut 4 ounces of pork tenderloin or boneless top loin roast into 1.5 inch pieces. In a zip-lock bag add juice of 1/2 a lime, 1/2 clove of chopped garlic, 1/4 cup juice from pineapple canned in its own juices and 1 teaspoon olive oil. Let marinate for about 30 minutes. Cut 1/2 of a medium red bell pepper and 1/4 of a medium onion into 1" pieces. Thread pork, pepper, onion and 1/2 cup canned pineapple chunks in their own juices, onto 2 skewers. Grill on a medium high flame until pork is cooked to an internal temperature of 145 degrees. Serve over 1.5 cups cooked bulgur wheat tossed with 2 teaspoons olive oil, 1/8 teaspoon salt and pepper to taste.


    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

  • Blaine Moats

    Dinner 4: Quick and Easy Pizza and Salad

    You've probably heard that pregnant women need more iron, but did you know that pizza is a great place to find it? Heat an Amy's Organic Single Serve Pesto Pizza according to instructions. Serve with a salad made with 1 cup mixed greens, 1/2 of a sliced cucumber, 1 cup halved grape tomatoes, 1/2 cup canned chickpeas (rinsed and drained), 2 teaspoons olive oil, 2 teaspoons red wine vinegar and garlic powder to taste.


    Calories: 640.4
    Protein: 21.1 g
    Carbohydrate: 85.1 g
    Dietary Fiber: 13.6 g
    Total Sugars: 9.939 g
    Total Fat: 24.1 g
    Saturated Fat: 5.74 g
    Cholesterol: 15 mg
    Total Omega-3 FA: .087 g
    Calcium: 316 mg
    Iron: 8.733 mg
    Sodium: 1059 mg
    Vitamin C: 31.9 mg
    Folate: 92.3 mcg
    Folic Acid: 0 mcg
    Food Folate: 92.3 mcg

  • Lucy Schaeffer

    Dinner 5: Dinner Nachos

    By using reduced-fat cheese and non-fat yogurt, we turned a traditional junk food into a calcium-rich dinner. Layer one ounce of corn chips with 1/3 cup kidney beans, 2 tbsp chopped olives and 1/4 cup shredded reduced-fat cheese. Bake in oven or toaster oven for about 10 minutes or until all ingredients are hot and cheese is melted. Top with 1/2 cup shredded lettuce, 1/4 cup chopped tomatoes, 1/3 cup salsa and 1/2 cup non-fat Greek yogurt.


    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

  • Blaine Moats

    Calcium-Rich Snack 1: Crackers and Cheese

    Soft cheeses may be out of your diet while pregnant, but pasteurized and harder cheeses are a great way to get the extra calcium you need. Spread 5 Triscuit whole grain crackers with 2 Laughing Cow light cheese wedges and top with 1 tbsp dried cranberries.


    Calories: 202.2
    Protein: 7.205 g
    Carbohydrate: 24.8 g
    Dietary Fiber: 3.017 g
    Total Sugars: 4.561 g
    Total Fat: 8.394 g
    Saturated Fat: .855 g
    Cholesterol: 20 mg
    Total Omega-3 FA: .096 g
    Calcium: 133.2 mg
    Iron: .806 mg
    Sodium: 685 mg
    Vitamin C: .014 mg
    Folate: 7 mcg
    Folic Acid: 0 mcg
    Food Folate: 7 mcg

  • How to Eat Healthy During Pregnancy: Making a Healthy Snack
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    More Healthy Snack Ideas

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  • Blaine Moats

    Calcium-Rich Snack 2: Peachy Crunchy Yogurt

    If you weren't a yogurt fan before you became pregnant, now is a great time to convert. A non-fat yogurt will provide you with lots of protein and calcium, but not a lot of sugar -- a perfect combination. Mix some flaxseeds into 6 oz container of Chobani non-fat peach yogurt with 2 tsp flaxseeds and 1 tbsp granola stirred in.


    Calories: 198.7
    Protein: 15.7 g
    Carbohydrate: 25.2 g
    Dietary Fiber: 2.002 g
    Total Sugars: 19.1 g
    Total Fat: 3.854 g
    Saturated Fat: .503 g
    Cholesterol: 0 mg
    Total Omega-3 FA: 1.065 g
    Calcium: 216.2 mg
    Iron: .543 mg
    Sodium: 67.1 mg
    Vitamin C: 1.298 mg
    Folate: 9.679 mcg
    Folic Acid: 0 mcg
    Food Folate: 4.06 mcg

  • Scott Little

    Calcium-Rich Snack 3: Blueberry Almond Smoothie

    Store-made smoothies can be loaded with sugar and often lack nutritional value. Replace the traditionally high-in-sugar frozen yogurt -- a smoothie staple -- with unsweetened soy milk. Blend 3/4 cup frozen blueberries, 2 teaspoons almond butter, 1 teaspoon honey, and 3/4 cup unsweetened soy milk.


    Calories: 202.5
    Protein: 6.878 g
    Carbohydrate: 25.6 g
    Dietary Fiber: 5.758 g
    Total Sugars: 6.495 g
    Total Fat: 9.478 g
    Saturated Fat: 1.004 g
    Cholesterol: 0 mg
    Total Omega-3 FA: .045 g
    Calcium: 271.2 mg
    Iron: 1.835 mg
    Sodium: 68.4 mg
    Vitamin C: 1.895 mg
    Folate: 25.3 mcg
    Folic Acid: 0 mcg
    Food Folate: 25.3 mcg

  • Bryan McCay

    Calcium-Rich Snack 4: Chocolate Chunk Luna Bar

    Nutritional bars can be kept in your bag or in the car for the perfect on-the-go snack. There are lots of bars on the market, but Luna Bars are made specifically for women with all natural ingredients, 70% of which are organic.

    Calories: 180
    Protein: 9 g
    Carbohydrate: 26 g
    Fiber: 3g
    Total Fat: 5g
    Saturated Fat: 1.5 g
    Calcium: 350 mg
    Sodium: 210 mg

  • Calcium-Rich Snack 5: Parmesan and Black Pepper Popcorn

    The next time you want to munch on something salty while in front of the TV, pick popcorn instead of potato chips. You'll satisfy your craving for some salt without the fat found in greasy chips. Toss 1/2 bag 94% fat free microwave popcorn with 2 tbsp parmesan cheese and black pepper to taste.


    Calories: 208.4
    Protein: 8.357 g
    Carbohydrate: 30.5 g
    Dietary Fiber: 6.026 g
    Total Sugars: .091 g
    Total Fat: 5.114 g
    Saturated Fat: 1.731 g
    Cholesterol: 8.8 mg
    Total Omega-3 FA: .019 g
    Calcium: 111.3 mg
    Iron: 1.199 mg
    Sodium: 527.9 mg
    Vitamin C: .021 mg
    Folate: 1.01 mcg
    Folic Acid: 0 mcg
    Food Folate: 1.01 mcg

  • Scott Little

    Snack 1: Peanut Butter Crackers

    If you'e not a big meat eater, it's important to find other places to get your protein. Peanut butter is full of it, but it is also high in fat, so make sure to measure out a portion instead of eating it from the jar. Evenly distribute 1 tbsp peanut butter on top of 7 Kashi TLC snack crackers, then top each with another cracker to make 7 sandwiches.


    Calories: 206.1
    Protein: 7.748 g
    Carbohydrate: 20.9 g
    Dietary Fiber: 3.76 g
    Total Sugars: 5.208 g
    Total Fat: 11.3 g
    Saturated Fat: 1.647 g
    Cholesterol: 0 mg
    Total Omega-3 FA: .012 g
    Calcium: 44.2 mg
    Iron: 1.307 mg
    Sodium: 152.1 mg
    Vitamin C: 0 mg
    Folate: 11.8 mcg
    Folic Acid: 0 mcg
    Food Folate: 11.8 mcg

  • Quentin Bacon

    Snack 2: Cashew Trail Mix

    Heart-healthy unsaturated fats, like those found in nuts, help your baby's brain develop while keeping you full. Mix 2 tbsp cashew pieces with 1/2 cup whole grain cereal like Nature?s Path Heritage Flakes, and 4 dried apricot halves, chopped.


    Calories: 212
    Protein: 5.763 g
    Carbohydrate: 30.4 g
    Dietary Fiber: 4.869 g
    Total Sugars: 11 g
    Total Fat: 8.675 g
    Saturated Fat: 1.571 g
    Cholesterol: 0 mg
    Total Omega-3 FA: .028 g
    Calcium: 15.4 mg
    Iron: 2.36 mg
    Sodium: 90.8 mg
    Vitamin C: .14 mg
    Folate: 13.2 mcg
    Folic Acid: 0 mcg
    Food Folate: 13.2 mcg

  • Snack 3: Hummus

    Many dips and dressings are loaded with unhealthy fats and not much else. Dip veggies or pretzels in homemade hummus instead. In a food processor puree 1 15 oz. can rinsed and drained chickpeas, 3 tablespoons lemon juice, 3 tablespoons sesame tahini, 3 tablespoons water, 1 tablespoon olive oil, 1 clove finely minced garlic, and 1/2 teaspoon salt. Serve 1/4 cup with 1 oz. pretzels.


    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

    2 cups
    Get the Recipe
  • iStockphoto

    Snack 4: Heat and Eat

    Getting ready for baby takes a lot of time and energy, which means you might not always have the time -- or desire -- to cook. For a microwavable but still healthy snack, try Amy's Light and Lean Pasta & Veggies dish.


    Calories: 210
    Protein: 10 g
    Carbohydrate: 33 g
    Fiber: 3 g
    Fat: 5 g
    Saturated fat: 1.5 g
    Calcium: 150 mg
    Sodium: 470 mg

  • Scott Little

    Snack 5: Soup and Bread

    Preparing for baby means a lot of multitasking, which can quickly get overwhelming. The next time you need a break, have a snack that you can't eat in the car, such as soup. For a few minutes you'll be forced to sit down and just relax. Try 1 cup ready to eat minestrone soup with 1/2 whole wheat English muffin and 1/2 teaspoon whipped butter.


    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

  • Marty Baldwin

    Treat 1: Dark Chocolate

    Take a break from building the crib and prepping the nursery with a square of dark chocolate. And because this treat is packed with natural antioxidants, you don't even have to feel guilty about it.


    Calories: 168
    Protein: 2 g
    Carbohydrate: 13 g
    Fiber: 3 g
    Fat: 12 g
    Saturated fat: 7 g
    Sodium: 6 mg

  • Andy Lyons

    Treat 2: Frozen Yogurt Pops

    Every meal plan should include a creamy frozen treat. We like Yasso's Sea Salt Caramel Frozen Greek Yogurt Pops.


    Calories: 100
    Protein: 6 g
    Carbohydrate: 18 g
    Fiber: 0 g
    Fat: 0 g
    Saturated fat: 0 g
    Sugars: 16 g
    Sodium: 130 mg

  • Jason Donnelly

    Treat 3: Smartfood Popcorn

    Save the microwave popcorn for movie night and grab a 1 oz bag of Smartfood popcorn when you're in a rush. Bonus: This white cheddar flavored popcorn is tasty as is, so you won't even consider wasting extra calories on salt or butter.


    Calories: 160
    Protein: 3 g
    Carbohydrate: 14 g
    Dietary Fiber: 2 g
    Total Sugars: 2 g
    Total Fat: 10 g
    Saturated Fat: 2 g
    Cholesterol: 3 mg
    Total Omega-3 FA: 0 g
    Calcium: 60 mg
    Iron: .36 mg
    Sodium: 290 mg
    Vitamin C: 0 mg
    Folate: 0 mcg
    Folic Acid: 0 mcg
    Food Folate: 0 mcg

  • Bruce Wolf

    Treat 4: Creamy Strawberry Mousse

    This 5-ingredient dessert tastes decadent, but is actually made with protein-rich Greek yogurt. The night before you want to serve, place 1 1/2 cups vanilla-flavored Greek yogurt in a strainer over a bowl in the refrigerator to drain. The next day place the strained yogurt in a large bowl. Add 1 Tbs. honey, 3 tablespoons orange juice, and 2 teaspoons vanilla. Stir well. Puree 10 oz. frozen strawberries in a blender until smooth. Fold the strawberries into the yogurt. Taste for sweetness, adding more honey if you'd like. Divide between 4 glasses or bowls. Keep extras in the fridge for 2-3 days.

    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

     20 mins  
    Total Time
     30 mins  (plus overnight chilling)
    Get the Recipe
  • Jason Donnelly

    Treat 5: Fresh-Baked Chocolate Chip Cookie

    Craving a chocolate chip cookie? Instead of whipping up a whole batch, where it can be tough to stop at just one cookie (or two, or four), break out the refrigerated dough and bake one or two cookies at a time. We like Just Cookie Dough from Hampton Creek. Since it's egg-free, you can safely sample a little raw dough without putting yourself at risk for food-borne illness. Yes, please!

    NUTRIENT TOTALS (1 cookie)

    Calories: 110
    Protein: 1 g
    Carbohydrate: 15 g
    Fiber: 1 g
    Fat: 5 g
    Saturated fat: 3 g
    Sugars: 8 g
    Sodium: 70 mg

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