Saturday, August 18, 2012

My Meal Plan for me and Love Bug

First of all I want to say that this is what the nutritionist suggested for ME based on my weight, BMI, and amount of weight they want me to gain in this pregnancy. I highly suggest going to a nutrition class to get your own personalized meal plan/caloric intake advice.

Let's get this party started, shall we?

They want me to gain 20-25 lbs in this pregnancy. Last time I weighed myself, I'm still down .5 pounds. Hopefully that's changed since last week.

Suggested Weight Gain:
First Trimester-0-5 lbs total
Second and Third Trimesters-1 lb weekly

Daily Caloric Goal:
First Trimester-1600
Second and Third Trimesters-1800

Expected Meals:
First Trimester-
Breakfast-1 choice
Lunch-1 Plate
Dinner-1 Plate
Snack-1

Second and Third Trimesters-
Breakfast-1 choice
Lunch-1 Plate
Dinner-1 Plate
Snack-2

What is a "Plate"??

According to ChooseMyPlate.gov, a "plate" should look like this:

(source)

Now...say you ate spaghetti with meat balls for dinner. Your entree should cover the half of the plate that contains "grains and protein".


Next up...Ideas for meals:

Breakfast: (300 calories)


(1, 2, 3)

1 small Apple or Banana
1 tbsp peanut butter
1 cup skim milk (uh, no.)


1 scrambled egg
1 slice whole wheat toast
1 tsp margarine
Fruit serving


1 toasted English muffin
1 slice cheese
Fruit serving

Snack Ideas (100-150 calories)


(1,2,3)

1/2 c. lowfat cottage cheese
1 fruit serving

1 string cheese
4 whole wheat crackers

12 tortilla chips
1/4 c. salsa


Finally I was also given a 5 day sample menu. I have two menus-one for first trimester and one for second and third trimesters....since they are fairly long, I will only go over the second/third trimester meal plan. If you want a copy of my first trimester, just email me and I'll be more than happy to share!

Remember, the second and third trimester suggests an 1800 calorie day.

 

1 egg
1 slice of toast w/1 tsp margarine
6 oz yogurt
orange



Ham sandwich (2 oz ham, 1 slice cheese, 2 slices bread, lettuce, tomato, and 2 tsp mayo & mustard)
Raw broccoli
Small pear
15 baked chips




4 oz chicken breasts
1 cup pasta w/mushrooms, zucchini, pepper, and 1 tsp olive oil
Green salad w/2 tbsp low fat dressing
1 roll or 1 slice of bread
17 small grapes



3 graham cracker squares and 1 cup milk
3 cups lite popcorn (100 calorie package)

*********************************************************************



1 oz ham or 1 egg
4 inch waffle with 2 tbsp sugar free syrup
1 cup fresh berries
1 cup milk




Bean salad w/1/4 grated cheese, 1 c beans, tomato, onion, carrots, lettuce, cucumbers, 2 tbsp salad dressing, and salsa
15 baked chips
Small banana






4 oz roast beef
1 cup potatoes
1 roll with 1 tsp margarine
Steamed carrots and cauliflower
Tossed salad w/2 tbsp low fat dressing
1 cup melon cubes




6 saltine crackers and 1 cup milk
Small apple
************************************************************************



1 oz ham
1/2 c oatmeal with 1 tsp margarine and sugar substitute
1 cup milk
1/2 grapefruit




Grilled chicken Caesar salad (romaine lettuce, 3 oz skinless chicken breasts, mushrooms, peppers, 2 tbsp Caesar dressing, 1/2 c croutons, 1 tbsp grated Parmesan cheese)
1 cup chicken noodle soup with 6 saltine crackers
Small pear



Cheeseburger (3 oz beef, 1 slice cheese, hamburger bun, onion, lettuce, tomato, 1 tsp mayo, mustard)
Green beans
Large kiwi
15 baked chips



3/4 c  wheat flakes cereal with 1 cup milk
Small banana

***********************************************************************



1 slice cheese
1 English muffin with 1 tsp margarine
1/2 c unsweetened apple sauce



Roast beef sandwich (3 oz roast beef, 2 slices of bread, lettuce, tomato, 1 tsp mayo)
Celery with ranch dressing
Small banana with sugar free Jello
8 animal crackers



4 oz broiled fish
8 inch corn on the cob
Steamed broccoli
Tossed salad with 2 tbsp low fat salad dressing
Nectarine with 1 cup milk



2 rice cakes with 1 cup milk
1/2 pears canned in juice

********************************************************************************





Veggie omelet (1 egg, onion, mushroom, pepper, nonfat cooking spray)
1 slice toast with 1 tsp margarine
1 cup milk
Orange



Tuna salad (3 oz tuna in water, celery, onions, dill pickle, 2 tsp mayo)
Baby carrots and romaine lettuce
12 saltine crackers or 2 slices bread
Small apple
1/2 cup sugar free, fat free pudding



Chicken fajitas (4 oz skinless chicken breasts, 2 six inch tortillas, grilled onions, peppers, and tomatoes, 2 tbsp sour cream, salsa)
2/3 c rice
Green salad with 1 tbsp low fat dressing



8 animal crackers and 1 cup of milk
Medium peach or 1/2 cup peach slices canned in juice

(Breakfast, Lunch, Dinner, Snack)

This meal plan is based on daily having:

8 servings of protein
14 servings of carbs
3+ servings of nonstarchy vegetables
5 servings of fat
"Free foods" (mustard, salsa, dill pickles)

My thoughts are:

This is a great starting point but there's no way in hell I'll be touching a tomato..nor a bean salad. Blech blech blech.

I have been incorporating more fruit and veggies in my meals though and I feel soo much better!

1 comment:

Maria said...

this is such an awesome meal plan! thank you so much for sharing. i was just telling my mom how i haven't gained any weight yet. though, i totally look like i have bc of the bloatyness and my big bazongers! LOL. i bet one day i will wake up and have gained ten lbs. that's the way my body works. i love your meal plan and how organized it is. i need to make sure i keep eating throughout the day.
xoxox
maria