A Week of Delicious Pregnancy Meals and Snacks

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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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