Your Week of Mom-to-be Meals

*Any of these recipes can last you in leftovers for a week if you double the dishes. Make a big recipe on a night you have some time to enjoy throughout the week!

Regulars on the Menu

  • 6-8 glasses water/day
  • Prenatal Vitamin
  • DHA (200-300mg/day)
  • Calcium (1600mg/day)
  • Nutrition Boosters: 1-2 TBS ground flax seeds (add to cereals, yogurt, salads); 2 TBS Nutritional Yeast (add to salads and sauces)
  • Coffee (optional, not to exceed 100mg caffeine/day)

The Menu

Check out a week's worth of exciting meals and snacks planned just for you!

Sunday's Menu
Breakfast Tofu French Toast (3 slices) with Apple or Pumpkin Butter, sliced orange, 8oz glass 2% or nonfat milk or calcium fortified soy milk
Snack 8oz nonfat Greek yogurt
Lunch Egg Salad Sandwich (2 hard boiled eggs mixed with chopped celery, *sweet or dill pickle relish, or *chopped black olives, canola mayonnaise) with lettuce on 2 slices whole grain bread *depending on whether you crave sweet or salty!
Snack 1 Sliced fresh apple with 2 TBS almond or peanut butter
Dinner Whole wheat pasta (3 cups) topped with sautéed spinach, basil, garlic, sliced mushrooms, garbanzo beans, dried or fresh tomatoes and 3 oz sliced spicy turkey sausage; topped with shredded parmesan
Recipe Tofu French Toast: (Serves 2) 8oz silken tofu; ½ cup plain soy milk; 1 TBS maple syrup; ½ tsp cinnamon; ¼ tsp nutmeg; 6 or more slices wholegrain bread sliced diagonally. Blend all ingredients except bread. Dip bread slices into mixture and cook in oiled skillet at med-high heat until browned. Serve with fruit butters or 100% fruit purees.
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Monday's Menu
Breakfast Strawberry, Banana, and OJ Yogurt Smoothie and toasted whole wheat cinnamon raisin bagel with 1 tsp canola butter or margarine
Snack Granola Bar (low fat, high fiber)
Lunch Fresh Spinach Salad tossed with mandarin oranges and sliced almonds in sesame vinaigrette topped with 4 oz sliced grilled chicken
Snack Mama's Delicious Dip: 1 cup low fat cottage cheese mixed with salsa Flax seed chips (10-12)
Dinner Pan Fried Halibut Filet (4oz) with Lemon, Caper and Dill; Baked Potato topped with plain nonfat yogurt and salsa or chives; Grated Lemon Carrot Salad
Recipe Pan Fried Halibut with Lemon, Caper and Dill (serves 2) 8oz fresh or frozen halibut filets Sauce: juice from one lemon; ¼ cup dry white wine; 1 tsp minced garlic; 1½ TBS Dijon mustard; 1 TBS capers; 1 TBS fresh chopped dill or 1 tsp dried. Whisk sauce ingredients together in small bowl. Heat 1 TBS olive oil in medium size skillet over medium heat. Add halibut. Pour in sauce. Using a spatula turn fish on both sides to cover with sauce. Cook slowly, continuing to stir and turn fish. Cook 15-20 minutes until fish is opaque and flaky and sauce has thickened. Serve hot, season with pepper to taste. *for Grated Lemon Carrot Salad: grate 2 large carrots and stir in ½ cup lemon flavored yogurt.
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Tuesday's Menu
Breakfast 2 Scrambled Eggs with sliced tomato and ½ avocado on multi-grain English muffin; 1 glass fresh OJ; 1 sliced apple
Snack Handful walnuts or almonds (10-15)
Lunch Bean & Cheese Burrito (1 cup vegetarian refried black or pinto beans, 1 oz grated cheddar or Jack cheese) with cilantro, tomato, corn salsa
Snack 1 cup nonfat frozen yogurt (your favorite flavor)
Dinner Cheesy Chicken Fingers (3 oz) with mixed roasted veggies (seasonal squash; carrots; potatoes; onion) Baked Apple Crisp or Baked Apple with honey, 1 tsp butter, cinnamon and raisins
Recipe Cheesy Chicken Fingers (serves 4) ¼ cup olive oil; 1 cup fine dried whole wheat breadcrumbs; ½ cup grated mozzarella; 1 tsp minced garlic; ½ cup plain yogurt; 1 TBS Worcestershire sauce; 1 tsp celery salt; 1 TBS paprika; 4 boneless chicken breasts cut into 1 inch strips. Preheat oven to 450'F. Pour olive oil in square baking dish. Mix breadcrumbs and cheese in one bowl and rest of ingredients except chicken in a separate bowl. Dip chicken in yogurt mixture and then roll in breadcrumb/cheese mix. Arrange chicken slices in baking dish and bake 20 min. Serve with your favorite dipping sauce! *Hint: Roast veggies in same temperature oven. Toss veggies in olive oil and bake 10 minute on each side or until soft and golden.
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Wednesday's Menu
Breakfast Cinnamon Raisin or Apricot Oatmeal (2 cups); 1 sliced pear; 8oz glass low fat milk or soy milk
Snack 1 oz string cheese
Lunch Salmon salad (4 oz canned salmon mixed with Dijon mustard and sweet pickle relish) wrapped with fresh greens in whole grain tortilla
Snack Cup of Creamy Butternut Comfort Soup with oyster crackers (low sodium brand)
Dinner Brown Rice Bowl (2 cups) with Mixed Veggies and Tofu (4 oz) stir fried in Ginger-Soy sauce
Recipe Creamy Butternut Comfort Soup Makes 8-10 servings. 1 med. butternut squash halved lengthwise, seeded (appx. 2 cups cooked pulp) 1 med. sweet onion, chopped; 1 med. carrot, coarsely chopped 2 TBS olive oil 2 celery stalks, chopped; 1/4 tsp nutmeg; 1 cup vegetable broth; 1/4 tsp cinnamon; 1 cup plain, soy milk; 2 bay leaves Poke holes in squash skin and place halves cut side down to bake or microwave until soft. Bake at 350°1 hour or microwave on vegetable setting. Allow to cool, scoop out pulp into a food processor and set aside. In the meantime, heat oil and sauté chopped onion with spices and bay leaves until onion is soft and translucent. Add carrot and celery with broth and simmer covered until tender (about 10 min.). Add vegetable mixture (remove bay leaves) to squash in food processor, pour in soy milk and purée until soup is thick and creamy.
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Thursday's Menu
Breakfast Sliced Banana and Peanut Butter (2 TBS) on toasted whole wheat bread (2 slices); fresh OJ; 1 cup nonfat fruit yogurt
Snack Ginger snap cookies or vanilla wafers (4)
Lunch Flat bread wrap spread with hummus (2 TBS) and layered with sliced chicken (3 oz) and sliced red onion, cucumber, tomato and mixed greens
Snack Mixed nut and dried fruit trail mix (1/2 cup)
Dinner Balsamic Glazed Salmon (4 oz); Garlic Sautéed Spinach and Baked Sweet Potato Fries
Recipe Balsamic Glazed Salmon (serves 4) 1 lb wild fresh or frozen salmon filets; Sauce: 2 TBS lemon juice; 2 cloves garlic, minced; 3 TBS dry white wine; ½ cup balsamic vinegar; 3 TBS Dijon mustard. Whisk sauce ingredients together in small bowl. Spray large skillet with nonstick cooking oil heat to medium heat. Arrange salmon filets in skillet and sear 1-2 minutes on each side. Remove from pan to side dish. Pour balsamic mixture into skillet and simmer, stirring, until sauce thickens (8-10 min.) Place salmon back in pan and turn on both sides to coat with sauce. Continue to cook salmon until sauce is reduced to a glaze and salmon is cooked through. Serve hot!
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Friday's Menu
Breakfast Breakfast Pita Pocket (stuffed with 2 eggs scrambled with spinach or kale, topped with shredded Jack or Cheddar cheese (1 oz); sliced kiwi; 1 cup low fat milk or soy milk
Snack Frozen Mixed Berry Yogurt Smoothie ( if no blender handy, stir berries into 8 oz plain nonfat yogurt)
Lunch PB&J (2 TBS) sandwich on 2 slices multigrain bread; 1 cup low fat milk or soy milk; carrot sticks
Snack Sliced Mozzarella cheese (1 oz) and wheat crackers
Dinner Mom's Turkey Chile (4 ox meat) with hot sliced cornbread and fresh tossed salad
Recipe Mom's Turkey Chile 5 cups cooked kidney beans (1 lb dry); 1 lb lean ground turkey (or extra firm tofu for vegan option); 1 cup chopped onion; 1 cup chopped carrot; 1 cup chopped bell pepper; 3 cloves garlic, minced; 3 TBS olive oil; 1 28oz can chopped tomatoes, undrained; 4 cups low sodium tomato juice; 3-4 TBS chili powder; 1 TBS cumin; 1 tsp cinnamon; 4-5 bay leaves. Heat olive oil in large soup pot. Sauté garlic, onion and peppers until golden, add carrot, cooking until tender. Stir in beans, meat and rest of ingredients. Combine well; add more tomato juice as needed. Cover and simmer 1 hour. (optional: add 1 cup macaroni) Serve hot, topped with grated cheese!
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Saturday's Menu
Breakfast Molasses Spinach Sweet Potato Muffins; fresh fruit salad mixed with 8 oz plain or fruit nonfat yogurt
Snack Hot Chocolate (with 8 oz low fat milk)
Lunch Fresh Sliced Turkey (3 oz) and Cranberry Sandwich on 2 slices whole grain bread
Snack Carrots and Celery sticks dipped in favorite hummus variety
Dinner Beef or Turkey Tacos (4 oz meat) with shredded lettuce, cheese, chopped tomatoes, avocado and salsa
Recipe Sweet Potato Molasses Spinach Muffins Makes 4 dozen mini muffins 1/4 cup chopped organic raisins; 2 eggs; 1 tsp baking soda; 1/4 cup canola oil; 1 cup chopped, fresh spinach; 1/4 tsp salt; 1/3 cup molasses; 1/2 cup buttermilk; 1 tsp cinnamon; 1/2 cup light brown sugar; 1 3/4 cup unbleached flour; 1/3 tsp ginger; 1 cup mashed cooked sweet potato; 1 tsp baking powder (microwaved not boiled) Preheat oven to 375°F. Line mini muffin tins. Mix raisins and wet ingredients in a bowl till smooth; mix dry ingredients in another bowl. Combine the two, mix till blended. Spoon batter into muffin tins and bake on middle shelf till lightly browned (about 10 min. for mini muffins). Delicious and loaded with vitamin A and iron!
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by Christina Schmidt, The Bump's Nutrition Expert at the top and: Christina Schmidt is a certified nutrition educator and the author of the Baby Bistro Box.