Breakfast: 1 cup cooked oatmeal, cooked in 1 cup low-fat 2% milk and topped with 1 Tbsp. slivered almonds and 1 Tbsp. brown sugar Smoothie made with: 1 cup calcium- and vitamin D-fortified orange juice, 2 Tbsp. toasted wheat germ, 1 banana, 1 cup fresh or partially-thawed strawberries, and 1 Tbsp. lime juice
Lunch: Cheese, Bean and Veggie Pita: 1 whole wheat pita stuffed with: 1 ounce grated cheddar cheese, 1/2 cup black beans, 1 diced tomato, and 3 Tbsp. chopped cilantro 1 medium orange Sparkling water
Dinner: 5 ounces salmon fillet, topped with lemon juice and dried dill and baked for 20 minutes or until cooked through, but not dry 15 steamed asparagus spears 1 cup sliced zucchini or summer squash sauteed in 2 tsp. olive oil, garlic powder, and red pepper flakes 1 cup cooked couscous (prepare according to package) 1 serving Caribbean Cobbler
Snack (for 2nd and 3rd trimesters) S'Mores: 6 marshmallows and 3 chocolate kisses pressed between 3 graham crackers. Microwave until soft.
Breakfast: 1 whole-wheat bagel toasted and topped with 2 Tbsp. low-fat cream cheese and 1/4 cup fresh or canned pineapple chunks 1 cup low-fat 2% milk (warm and flavor with almond extract, if desired) 1 cup cantaloupe or honeydew chunks 1 cup decaf tea or coffee
Lunch: Peanut Butter 'n Honey Sandwich: Mix 2 Tbsp. peanut butter, 2 Tbsp. toasted wheat germ, and 2 Tbsp. honey. Spread between 2 slices of whole wheat bread 10 baby carrots 1 serving Lychee Fruit Salad in Kiwano Shells Sparkling water
Dinner: 4 ounces braised or broiled pork tenderloin 6-ounce baked potato topped with 2 Tbsp. each low-fat sour cream and diced green onions 1 cup peas & carrots Spinach salad: 3 cups bagged baby spinach, 1/4 cup canned and drained mandarin oranges, 2 Tbsp. diced red onion, and 2 Tbsp. salad dressing
Breakfast: Breakfast Burrito: 1 /2 cup scrambled egg substitute, 1 ounce grated cheddar cheese, 3 Tbsp. chopped cilantro, 3 Tbsp. salsa wrapped in a warmed 10" flour tortilla 1 cup low-fat 2% milk Decaf tea or coffee sweetened with Splenda (optional)
Lunch: Spicy Black Beans or Rice: 1 cup cooked instant brown rice topped with: 2/3 cup canned and drained black beans mixed with 3 Tbsp. diced red onion, 1 diced small tomato, 2 Tbsp. parsley, 1 Tbsp. diced chilies (optional), and 1 Tbsp. lemon juice. Carrot and Raisin Salad: 1 cup grated carrot, 2 Tsp. raisins, 1 Tbsp.
lemon juice, and 2 Tbsp. mayonnaise. Salt and pepper to taste. 1 cup low-fat 2% milk
Dinner: 1 serving Tamarillo Chicken Curry on Roasted Plantains 2 cups steamed broccoli 3/4 cup cooked pasta (toss with minced garlic cloves and parsley, if desired) Sparkling water flavored with lemon
Snack (for 2nd and 3rd trimesters only) Homemade Trail Mix: 1 cup Cheerios, 1 Tbsp. slivered almonds, 2 Tbsp. each craisins and chocolate chips, 2 tsp. grated coconut
Breakfast: 1 serving Cherimoya Waffles with Island Syrup 1 cup hot chocolate, made with low-fat 2% milk, 2 Tbsp. dark cocoa powder, and 2 Tbsp. sugar
Lunch: Ham Sandwich: 3 ounces lean ham slices, 1 Tbsp. Dijon mustard, 3 lettuce leaves, and 2 slices 100% whole wheat bread Cole slaw: 2 cups pre-shredded cabbage, 1/4 cup fresh or canned pineapple chunks, and 3 Tbsp. low-fat slaw dressing 1/2 cup orange juice mixed with 1 cup sparkling water and ice
Dinner: Linguini with Shrimp: 1 cup cooked linguini pasta tossed with 3 ounces broiled medium shrimp (dust raw peeled shrimp with chili powder and broil for 3 minutes or until pink), 2 minced garlic cloves, 2 Tbsp. chopped fresh parsley, and 1/3 cup steamed chopped spinach. Salt and pepper to taste. Tomatoes and Mozzarella: 2 medium tomatoes sliced and topped with 2 ounces sliced fresh mozzarella cheese, 1/4 cup chopped fresh basil leaves, and 2 Tbsp. low-fat Italian dressing Sparkling water
Snack (for 2nd and 3rd trimesters only) Mini Pizzas: Toast two sides of a 100% whole wheat English muffin and top with 4 Tbsp. marinara sauce and 1 ounce grated low-fat cheese. Broil until cheese bubbles, approximately 2 minutes. 1 medium-small apple
Breakfast: 1 cup whole grain cereal, such as Shredded Wheat with 5 dried apricot halves (or 3 Tbsp. other dried fruit), 1 Tbsp. chopped nuts, 1 sliced banana, and 1 cup low-fat 2% milk Decaf tea or coffee
Lunch: 2 Crab Tacos with Exotic Fruit Salsa Wild Green Salad: 3 cups bagged wild greens, 1/4 cup arugula, and 2 Tbsp. low-fat salad dressing 1 cup low-fat 2% milk
Dinner: 4 ounce broiled and trimmed lean steak (such as, fillet mignons) 5 ounce microwaved or baked sweet potato topped with 1 tsp. butter 2 cups steamed cauliflower drizzled with 1 Tbsp. extra-virgin olive oil 2/3 cup low-fat frozen chocolate yogurt topped with 1 Tbsp. low-fat hot fudge sauce Sparkling water
Snack (for 2nd and 3rd trimesters only) 1 slice toasted raisin bread dunked in 6 ounces low-fat cinnamon-apple yogurt mixed with 1 chopped medium apple
