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  5. A Week of Delicious Pregnancy Meals and Snacks

A Week of Delicious Pregnancy Meals and Snacks

By Willow Jarosh, R.D., and Stephanie Clark, R.D.
July 14, 2015
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woman looking into fridge
Credit: Shannon Greer
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!
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Your Pregnancy Meal Plan

woman looking into fridge
Credit: Shannon Greer

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.

  • Meal Plan: Nutritional Guidelines for Pregnancy

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Breakfast 1: Classic Apple-Cinnamon Overnight Oats

oatmeal
Credit: Blaine Moats

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).

NUTRIENT TOTALS

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

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Breakfast 2: Egg Wrap

Egg Wrap
Credit: Evan Sklar

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.

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

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Breakfast 3: Pear and Cheese Breakfast Sandwich

Breakfast Sandwich
Credit: Marty Baldwin

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.

NUTRIENT TOTALS

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

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Breakfast 4: Crunchy Pumpkin Spice Parfait

Pumpkin Parfait
Credit: Christopher Gallo

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.

NUTRIENT TOTALS

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

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More Healthy Breakfast Ideas

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

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Breakfast 5: Bacon and Egg Frittata

Bacon & Egg Frittata
Credit: Melanie Acevedo
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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.

NUTRIENT TOTALS

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

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Lunch 1: Egg-cellent Veggie & Hummus Pita

Veggie & Hummus Pita
Credit: Robyn Lehr

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.

NUTRIENT TOTALS

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

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Lunch 2: Colorful Crab Salad Sandwich

Crab Salad Sandwich
Credit: Alexandra Grablewski

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.

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

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Lunch 3: Fiesta Salad

Fiesta Salad
Credit: Blaine Moats

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.

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

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Lunch 4: Loaded Pesto Veggie Burger

veggie burger
Credit: Andy Lyons

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.

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

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Lunch 5: Panera Bread "You Pick 2" Menu

chicken salad sandwich
Credit: Gemma Comas

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

  • Get all of Panera Bread's nutritional information here.

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

Stuffed Acorn Squash
Credit: Kritsada Panichgul

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.

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

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More Healthy Dinner Ideas

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.

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Dinner 2: Parmesan Chicken Tenders with Marinara Dipping Sauce

Parmesan Chicken Tenders
Credit: Blaine Moats

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.

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

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Dinner 3: Pork and Pineapple Kebobs

Pork and Pineapple Kebobs
Credit: Marty Baldwin

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.

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

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Dinner 4: Quick and Easy Pizza and Salad

Easy Pizza and Salad
Credit: Blaine Moats

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.

NUTRIENT TOTALS

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

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Dinner 5: Dinner Nachos

Nachos
Credit: Lucy Schaeffer

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.

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

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Calcium-Rich Snack 1: Crackers and Cheese

cheese and crackers
Credit: Blaine Moats

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.

NUTRIENT TOTALS

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

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More Healthy Snack Ideas

Snack cravings kick into overdrive when you're expecting. Here's how to snack healthy during pregnancy.

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Calcium-Rich Snack 2: Peachy Crunchy Yogurt

Peachy Crunchy Yogurt
Credit: Blaine Moats

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.

NUTRIENT TOTALS

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

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Calcium-Rich Snack 3: Blueberry Almond Smoothie

Blueberry Smoothie
Credit: Scott Little

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.

NUTRIENT TOTALS

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

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Calcium-Rich Snack 4: Chocolate Chunk Luna Bar

Luna Bar
Credit: Bryan McCay

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

  • Check out the Luna website for more information.

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Calcium-Rich Snack 5: Parmesan and Black Pepper Popcorn

Parmesan 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.

NUTRIENT TOTALS

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

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Snack 1: Peanut Butter Crackers

Peanut Butter Crackers
Credit: Scott Little

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.

NUTRIENT TOTALS

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

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Snack 2: Cashew Trail Mix

Cashew Trail Mix
Credit: Quentin Bacon

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.

NUTRIENT TOTALS

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

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Snack 3: Hummus

Hummus
View Recipe this link opens in a new tab

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.

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

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Snack 4: Heat and Eat

Woman using the microwave
Credit: iStockphoto

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.

NUTRIENT TOTALS

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

  • Click here for more information about Amy's products.

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Snack 5: Soup and Bread

Soup and Bread
Credit: Scott Little

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.

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

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Treat 1: Dark Chocolate

dark chocolate
Credit: Marty Baldwin

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.

NUTRIENT TOTALS (1 oz.)

Calories: 168

Protein: 2 g

Carbohydrate: 13 g

Fiber: 3 g

Fat: 12 g

Saturated fat: 7 g

Sodium: 6 mg

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Treat 2: Frozen Yogurt Pops

Yasso frozen yogurt pops
Credit: Andy Lyons

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

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

  • Not a fan of Butter Pecan? See Edy's other flavors here.

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Treat 3: Smartfood Popcorn

Popcorn
Credit: Jason Donnelly

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.

NUTRIENT TOTALS

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

  • Get more information about Smartfood popcorn here

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Treat 4: Creamy Strawberry Mousse

Creamy Strawberry Mousse
Credit: Bruce Wolf
View Recipe this link opens in a new tab

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

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Treat 5: Fresh-Baked Chocolate Chip Cookie

chocolate chip cookie
Credit: Jason Donnelly

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

Copyright © 2015 Meredith Corporation.

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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    1 of 34 Your Pregnancy Meal Plan
    2 of 34 Breakfast 1: Classic Apple-Cinnamon Overnight Oats
    3 of 34 Breakfast 2: Egg Wrap
    4 of 34 Breakfast 3: Pear and Cheese Breakfast Sandwich
    5 of 34 Breakfast 4: Crunchy Pumpkin Spice Parfait
    6 of 34 More Healthy Breakfast Ideas
    7 of 34 Breakfast 5: Bacon and Egg Frittata
    8 of 34 Lunch 1: Egg-cellent Veggie & Hummus Pita
    9 of 34 Lunch 2: Colorful Crab Salad Sandwich
    10 of 34 Lunch 3: Fiesta Salad
    11 of 34 Lunch 4: Loaded Pesto Veggie Burger
    12 of 34 Lunch 5: Panera Bread "You Pick 2" Menu
    13 of 34 Dinner 1: Stuffed Acorn Squash with White Beans, Mushrooms & Wild Rice
    14 of 34 More Healthy Dinner Ideas
    15 of 34 Dinner 2: Parmesan Chicken Tenders with Marinara Dipping Sauce
    16 of 34 Dinner 3: Pork and Pineapple Kebobs
    17 of 34 Dinner 4: Quick and Easy Pizza and Salad
    18 of 34 Dinner 5: Dinner Nachos
    19 of 34 Calcium-Rich Snack 1: Crackers and Cheese
    20 of 34 More Healthy Snack Ideas
    21 of 34 Calcium-Rich Snack 2: Peachy Crunchy Yogurt
    22 of 34 Calcium-Rich Snack 3: Blueberry Almond Smoothie
    23 of 34 Calcium-Rich Snack 4: Chocolate Chunk Luna Bar
    24 of 34 Calcium-Rich Snack 5: Parmesan and Black Pepper Popcorn
    25 of 34 Snack 1: Peanut Butter Crackers
    26 of 34 Snack 2: Cashew Trail Mix
    27 of 34 Snack 3: Hummus
    28 of 34 Snack 4: Heat and Eat
    29 of 34 Snack 5: Soup and Bread
    30 of 34 Treat 1: Dark Chocolate
    31 of 34 Treat 2: Frozen Yogurt Pops
    32 of 34 Treat 3: Smartfood Popcorn
    33 of 34 Treat 4: Creamy Strawberry Mousse
    34 of 34 Treat 5: Fresh-Baked Chocolate Chip Cookie

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    A Week of Delicious Pregnancy Meals and Snacks
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