Prenatal Sample Meal Plan
- Tuesday, 23 December 2008
Nutrition is essential for women trying to conceive and for women who are pregnant or breastfeeding. Consider the meal plan below if you are in the prenatal stage. Consume meals that are good quality protein, carbohydrates and fats.
Use this meal plan as a guide, and supplement and make changes where ever necessary. It is recommended to consume a diet that has as many organic options as possible, which is healthier for you and your developing baby.
| Food Nutrients & Benefits | Meal Options & Ingredients |
1 serving of fruit Source of calcium (organic milk) Fiber: 4 grams in berries, 9 grams from oatmeal 2 grams of Omega 3’s in hemp seeds Cinnamon stabilizes blood sugar levels 6 grams of protein in oatmeal, 6 grams in milk, 11grams in hemp seeds | Breakfast
|
1 serving of fruit Source of calcium (almonds) 8 grams protein (almonds) Fiber: 3 grams (apple) Source of good fat (almonds) | Snack Apple slices with 2 tbsp almond butter |
Source of folic acid (beans + dark green lettuce) | Lunch Black bean burrito on a whole grain wrap filled with |
2 servings of vegetables 5 grams of protein (hummus) Fiber: 7 grams from carrots and 4 grams from hummus, made (chickpeas) Calcium source from sesame seeds (tahini) in hummus | Snack 1 cup of carrot sticks with 1/3 cup of humm |
25 grams of protein from chicken Garlic works as a natural antibiotic, anti-viral, anti-fugal, and anti-parasitic. Great for immunity. | Dinner
|
Summary of nutrients:
Total # of servings of vegetables & fruits = 10 in total (berries (1), apple (1), carrots (2), avocados + greens + tomatoes (2), spinach (2), dinner salad (2))
Total Protein = 69 grams (oatmeal, hemp seeds, milk, almond butter, beans, hummus, chicken)
Total Fiber = 49 grams (fruits, vegetables, oatmeal, wrap, black beans, hummus, brown rice)
Total Omega 3s = 5.5 grams (hemp seeds, flax seed oil)
Folate (folic acid) sources = 5 (spinach, lemon, beans, dark lettuce (Romaine), avocado)
Calcium sources = 5 (milk, almonds, spinach, sesame seeds paste or tahini, black beans)
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