Recipes/Cooking Instructions

 

DAY 1

Baby Bump Breakfast Smoothie
Total time: 10 minutes
Serves: 1

Ingredients:

  • 1 small Banana (Frozen)
  • 2 cups raw spinach
  • 1 tablespoons creamy peanut butter
  • ½ cup Non-Fat original Greek Yogurt
  • ½ cup water

Directions:
Add ingredients and ice into blender (amount of ice can vary per texture preference) and blend to taste.

Nutritional Info
273 calories
20 grams’ protein
33 grams’ carbohydrates
5 grams’ fiber
19 grams’ total sugar

Wheat Toast And Egg
Total time: 10 minutes
Serves: 1

Ingredients:

  • 1 slice wheat bread
  • 1 large egg
  • Salt, pepper, lemon juice per preference

Directions:
Toast wheat bread. Prepare egg anyway you would like. Place egg on toast and add salt, pepper, or lemon juice to preference.

*For 3rd trimester and nursing moms, add an additional egg and ¼ of an avocado to provide additional calories

Nutritional Info
142 calories
10 grams’ protein
12 grams’ carbohydrates
2 grams’ fiber
1 gram’s total sugar

Black Bean Quesadilla
And Granola Bar

Total time: 10-15 minutes
Serves: 1

Ingredients:

  • 1 whole wheat tortilla
  • ½ cup black beans
  • ½ cup shredded cheese
  • 1 granola bar

Directions:
On a nonstick frying pan, place tortilla on pan and sprinkle cheese on half of tortilla. Spread beans over cheese. Fold over tortilla to close quesadilla. Flip quesadilla on other side after about a minute or 2 on the heat. Remove and enjoy once cheese has melted. .

Nutritional Info
553 calories
26 grams’ protein
63 grams’ carbohydrates
10 grams’ fiber
18 grams’ total sugar

Rigatoni With Chicken
And Grilled Vegetables

Hands-on time: 25 minutes
Total time: 25 minutes
Serves: 4

Ingredients:

  • 12 ounces (4 to 5 cups) rigatoni
  • 2 medium red onions, sliced into 1/2-inch-thick rings
  • 2 large red bell peppers, cut into quarters
  • 1 tablespoon olive oil
  • Kosher salt and pepper
  • 1 bunch spinach, stems trimmed, or one 5-ounce package
  • 1 cup (about 3 1/2 ounces) grated Parmesan
  • 3/4 cup basil leaves, thinly sliced
  • 2 (6-ounce) skinless, boneless chicken breast
Nutritional Info
553 calories
26 grams’ protein
63 grams’ carbohydrates
10 grams’ fiber
18 grams’ total sugar

Directions:
Cook the pasta according to the package directions. Reserve 1 cup of the cooking water; drain the pasta and return it to the pot. Meanwhile, heat grill or grill pan to medium-high. In a large bowl, toss the onions, bell peppers, oil, and ½ teaspoon each salt and pepper. Grill the chicken and vegetables, turning occasionally, until tender, 8 to 10 minutes. Transfer to a cutting board and cut into bite-size pieces. Add the grilled chicken, vegetables, spinach, reserved pasta water, and ¾ cup of the Parmesan to the pasta and toss to combine. Top with the basil and the remaining ¼ cup Parmesan before serving.

QUICK TIP: To slice basil thin, stack the leaves, and then roll them up (like a cigar). With a sharp knife, slice thinly.

Chocolate Dipped Banana
With Peanut Butter
A girl must have some dessert when she’s pregnant. This dessert will satisfy a sweet craving, while delivering magnesium, calcium and potassium.

Total time: 20 minutes Serves: 1
Serves: 1
Ingredients:

  • ½ of a banana
  • Dark or milk chocolate (~ 4 mini bars or 2 oz)
  • 1 tablespoon peanut butter

Directions:
In a microwaveable bowl, melt chocolate. Slice up half a banana. Dip slices of banana in chocolate till adequately covered. Place on a plate to cool. Freeze chocolate dipped slices for at least 10 minutes. Enjoy with peanut butter.

Nutritional Info
300 calories
6 grams’ protein
31 grams’ carbohydrates
3 grams’ fiber
20 grams’ total sugar

DAY 2

Overnight Oats
Hands-on time: 5 minute
Total time: 3 hours- 10 hours
Serves: 1

Ingredients:

  • ½ cup rolled oats
  • ¼ cup skim milk
  • ¼ cup plain Greek yogurt
  • 1 tablespoon chia seeds
  • ½ ounce walnuts (~7)
  • Add Cinnamon and syrup to desired taste

Directions:
In a bowl, stir rolled oats, milk, yogurt, and chia seeds. Mix well. Place oat mixture into a sealed container. Place in the refrigerator for 3 hours, or overnight. Sprinkle walnuts, cinnamon and syrup on oats and enjoy.

Nutritional Info
375 calories
14 grams’ protein
39 grams’ carbohydrates
7 grams’ fiber
9 grams’ total sugar

Strawberry & Turkey
Salad With
Sweet
Potato Side

Total time: 25 minutes
Serves: 1

Ingredients:

  • 2 cups spring mix lettuce
  • 4 ounces roasted turkey
  • 1 ounce pecans
  • 1 ounce dried cranberries
  • 1 cup sliced strawberries
  • ¼ cup shredded mozzarella cheese
  • 1 tablespoon vinaigrette of choice
  • 1 cup diced baked sweet potato
Nutritional Info
142 calories
10 grams’ protein
12 grams’ carbohydrates
2 grams’ fiber
1 gram’s total sugar

Directions:
Salad: Cut turkey and strawberries into bit size pieces. Mix lettuce, turkey, pecans, dried cranberries, strawberries, and cheese in a bowl. Add dressing. Side potato: Preheat oven to 350 degrees F. Dice a sweet potato. Spray oven tray, place potato dices on oven tray. Cook for 15 minutes (or till desired crunchiness), rotating every 5 minutes. Extra sweet potato can be stored and reserved later.

Slow Cooker Coffee-Braised
Brisket With Potato And Carrots

Hands-on time: 10 minutes
Total time: 8 hours 10 minutes
Serves: 4

Ingredients:

  • 1 medium onion, peeled and quartered, stem end left intact
  • 1 pound new potatoes (about 12)
  • 1 pound medium carrots cut into 2 1⁄2-inch lengths
  • 2 ½ pounds beef brisket, trimmed
  • Kosher salt and black pepper
  • 1 6-ounce can tomato paste
  • 1 cup decaf brewed black coffee
  • 3 tablespoons Worcestershire sauce
  • 1/4 cup packed light brown sugar
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 1 piece Country bread (optional)
Nutritional Info
636 calories
42 grams’ protein
9 grams’ carbohydrates
13 grams’ fiber
9 grams’ total sugar

Directions:
In the bottom of a 5- to 6-quart slow cooker, combine the onion, potatoes, and carrots. Season the beef with 1 teaspoon salt and 1/4 teaspoon pepper and place on top of the vegetables. In a small bowl, whisk together the tomato paste, coffee, Worcestershire sauce, and brown sugar; pour over the beef and vegetables. Cover and cook on low until the beef and vegetables are tender, 8 to 9 hours. Slice the beef across the grain and serve with the vegetables and sauce, sprinkled with the parsley.

QUICK TIP: This well-priced cut of meat does best when cooked low and slow. Don’t try to make it on the high setting of a slow cooker or it may end up chewy and stringy.

 

DAY 3

Avocado Toast
Total time: 5-10 minutes
Serves: 1

Ingredients:

  • 2 pieces wheat bread
  • ½ avocado
  • 2 eggs
  • Salt & pepper

Directions:
Toast wheat bread in toaster. Cut half an avocado into slices and place on two pieces of toast. Prepare two eggs to place on top of avocado toast. Add salt and & pepper to taste. Enjoy.

Nutritional Info
522 calories
22 grams’ protein
37 grams’ carbohydrates
14 grams’ dietary fiber
5 grams’ total sugar

Personal Pregnancy
Barbeque Pizza,
Hummus And Veggies

Total time: 15 minutes with prepared meat
25 minutes with unprepared meat
Serves: 1

Ingredients:

  • 1 whole wheat pita bread
  • 3 tablespoons barbeque sauce
  • ¾ cup shredded mozzarella cheese
  • 3 ounces chicken tenderloin (raw or prepared)
  • 3 tablespoons hummus
  • ½ – 1 cup baby carrots (or vegetable of choice)
Nutritional Info
643 calories
46 grams’ protein
59 grams’ carbohydrates
8 grams’ fiber
19 gram’s total sugar

Directions:
Cut up chicken into chunks, cook for 10-12 minutes in the oven at 350 degrees. If chicken is already prepared, cut into chunks and set aside. On pita bread, spread barbeque sauce over the surface. Sprinkle cheese over the sauce, place chicken chunks on top of cheese. Bake in over at 350 degrees until cheese is melted (~10 minutes). Serve with hummus and veggies on the side.

Tummy Taming Stir Fry
Total time: 45 minutes
Serves: 4

Ingredients:

  • ¼ cup low-sodium soy sauce
  • ¼ cup chicken stock
  • ¼ cup orange juice
  • ¼ cup water
  • 2 tablespoons canola oil
  • 8 ounces shrimp
  • 3 cloves minced garlic
  • 1 large bunch broccoli (or 1 large frozen bag)
  • 2 medium sliced carrots
  • 1 ½ tablespoons ginger
  • 2 cups frozen edamame
  • 2 cups snow peas (fresh or frozen)
  • 1 ½ teaspoons cornstarch dissolved in ¼ cup cold water
  • 1 teaspoon toasted sesame oil, 3 cups brown rice
Nutritional Info
580 calories
32 grams’ protein
65 grams’ carbohydrates
8 grams’ fiber
17 grams’ total sugars

Directions:
Combine chicken stock, orange juice, soy sauce, rice vinegar, red pepper flakes and water in a small bowl. In a large wok or very large (14-inch) sauté pan, heat 1 tablespoon of oil over medium-high heat. Add the shrimp and cook, stirring, until just browned, about 2 minutes. Transfer the shrimp to a plate. Heat the remaining tablespoon of oil over medium heat and cook garlic until fragrant, about 30 seconds. Add snow peas, broccoli, carrots and edamame, raise heat to medium-high, and cook for 3 minutes until vegetables are slightly softened. Add the mirin-soy mixture and cook, stirring, until edamame are cooked and carrots are soft, about 4 minutes. Add the shrimp and dissolved cornstarch and stir to incorporate. Cook until mixture thickens slightly and shrimp is heated through, an additional 2 minutes. Drizzle with sesame oil and serve.

DAY 4

Egg Muffin Tins And Banana
With Almond Butter

Total time: 30 minutes
Makes: 8 muffins
Serves: 1

Ingredients:

  • 8 eggs
  • 8 ounces cooked ham or sausage
  • ½ cup feta cheese

Directions:

  1. Preheat oven to 350 degrees F (175 degrees C). Grease 8 muffin cups or line with paper liners.
  2. Beat eggs together in a large bowl. Mix ham/sausage, tomato, spinach, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
  3. Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
  4. Refrigerate leftovers in a sealable container. If eating later, microwave egg muffin till the center is warm.

Nutritional Info
(2 egg muffins + banana w/almond butter)

528 calories
36 grams’ protein
36 grams’ carbohydrates
7 grams’ fiber
17 grams’ total sugar

Warmed Greens
And Grain Bowl

Total time: 15 minutes
Serves: 1

Ingredients:

  • Sauté 1 cup kale
  • 1 cup spinach
  • 1 cup arugula lettuce
  • 1 tablespoon olive oil
  • 1 cup quinoa
  • ½ ounce pecans (~10 pieces)
  • ¼ cup mashed avocado
  • Salt & pepper
Nutritional Info
609 calories
21 grams’ protein
62 grams’ carbohydrates
19 grams’ fiber
15 grams’ total sugar

Directions:
In a frying pan, sauté kale, spinach, and arugula lettuce in 1 tablespoons of olive oil until warm. In a separate sauce pan, prepare 1 cup quinoa (boil with 2 cups of water for about 15-20 minutes). In a bowl, mix together warmed greens and quinoa. Add pecans, and mashed avocado. Salt and pepper to taste.

Sheet Pan Salmon
Total time: 25 minutes
Serves: 4

Ingredients:

  • 6 ounces salmon filet
  • 1 lemon
  • 2 medium sized potatoes
  • 2 teaspoons dried dill
  • 2 teaspoons smoked paprika
  • 1 tsp ground black pepper
  • 1 bunch asparagus
  • 2 cups baby carrots
  • 3 tablespoons olive oil
  • wheat dinner roll (optional)
Nutritional Info
641 calories
43 grams’ protein
60 grams’ carbohydrates
12 grams’ fiber
9 grams’ total sugar

Directions:
Combine dill, paprika, pepper, and olive oil in a bowl. Set aside. Place salmon filets, diced potatoes, asparagus, and carrots on foiled oven pan. Drizzle oil mixture over sheet pan and cook at 350 degrees for 12-15 minutes, or until salmon cooked through.

DAY 5

Tuna Wrap With Pita Chips
Total time: 5-10 minutes
Serves: 1

Ingredients:

  • 1 large (10 in) soft wheat tortilla/Pita Chips
  • 1 can tuna in water (drained, 6 oz)
  • ¼ cup plain Greek yogurt
  • 1 teaspoon Dijon mustard
  • 2 tablespoons chopped walnuts
  • 2 tablespoons dried cranberries
  • 1 tablespoon dried dill
  • pinch of salt & ground black pepper
  • ½ cup lettuce
  • lemon juice to taste

Nutritional Info
593 calories
51 grams’ protein
63 grams’ carbohydrates
5 grams’ fiber
14 grams’ total sugar

Directions:

  1. Combine the tuna, yogurt, Dijon mustard, chopped walnuts, cranberries, dill, salt & pepper in a mixing bowl.
  2. Mix with a fork until evenly combined.
  3. Place the handful of lettuce leaves in the center of the flour tortilla, then dump the tuna fish salad right on top of the lettuce.
  4. Fold the tortilla over the salad and then push gently but firmly with your hand to form a roll.
  5. Tuck the ends in and then finish rolling the tortilla into a tight wrap.
  6. Slice on a diagonal and serve immediately, or wrap in plastic film and consume within a day.

Cauliflower Mac And Cheese

Each 1 cup serving has 2 servings of veggies, and you can serve it with additional vegetables, as desired.

Total time: 35 minutes
Serves: 4

Ingredients:

  • 2.5 cups 1% milk
  • 2-3 bay leaves
  • 1 head cauliflower, cored and cut into large pieces or 1 large bag frozen (~5 cups)
  • 8 ounces whole wheat macaroni (~2 cups dry)
  • 1 cup grated cheese (such as sharp, cheddar or Gruyere)
  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1/8 teaspoon nutmeg
  • ½ teaspoon each salt and black pepper
  • ½ cup bread crumbs
  • 1/8 teaspoon cayenne pepper (optional)
  • 1 teaspoon fresh thyme
  • 2 cloves minced garlic
Nutritional Info
1 serving is 1 cup:
488 calories
25 grams’ protein
59 grams’ carbohydrates
9 grams’ fiber

Directions:
Preheat oven to 400 degrees F, and boil a large pot of water for the cauliflower. In a medium saucepan, warm milk, nutmeg, cayenne and bay leaves on medium low heat for five minutes, then turn off heat. Cook cauliflower in boiling water for 20 minutes or until soft, then drain. Using a food processor, process cauliflower, milk (discard bay leaves), cheese, oil, mustard, nutmeg, garlic, cayenne, thyme, salt, and pepper, working in batches so it doesn’t overflow. The mixture will appear runny and lumpy, but this will set when it bakes. Cook pasta in boiling water for five minutes (it will continue to cook in the oven). Drain and rinse, then mix pasta and cheese/cauliflower mixture in a large bowl. Spread evenly in a 9×9 baking dish. Top with bread crumbs and bake until golden brown, approximately 20 min.

DAY 6

Blueberry Yogurt Pancakes With Hard-Boiled Eggs
Total time: 30 minutes
Serves: 1

Ingredients:

  • 1 cup whole wheat pastry flour
  • ½ teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 egg
  • 1 cup milk
  • ½ cup yogurt
  • ½ cup blueberries

Nutritional Info
362 calories
24 grams’ protein
35 grams’ carbohydrates
4 grams’ fiber
8 grams’ sugar

Directions:

Hard-boiled eggs:

  1. Place 2 eggs on stove in pan of water, cover and boil. Once the water start boiling, turn stove off and let eggs sit for 10-12 minutes. Cool before eating.

Pancakes:

  1. Sift dry ingredients into a large mixing bowl.
  2. In a separate bowl, whisk the egg, milk, and yogurt together then add to dry ingredients. Stir until combined then fold in blueberries
  3. Fry pancakes on a hot griddle (spray before), turning once.

Greek Salad With Red Wine Vinaigrette
And Whole Wheat Pita

Total time: 15 minutes
Serves: 4

Ingredients:

  • 2 cups romaine lettuce
  • ½ Onion, chopped
  • 6 Olives
  • ½ cup Bell peppers, chopped
  • 6 grape tomatoes
  • ¾ cup Cucumber, chopped
  • ¼ cup shredded Mozzarella cheese
  • 2 tablespoons Vinaigrette of choice
  • ½ cup Hummus
  • 1 Whole wheat pita bread
Nutritional Info
660 calories
21 grams’ protein
75 grams’ carbohydrate
17 grams’ fiber
12 grams’ sugar

Directions:
Mix together lettuce, onion, olives, bell peppers, tomatoes, cucumber, and cheese. Add dressing of choice. Serve with hummus and pita bread

Slow-Cooker General Tso’s Chicken
With Brown Rice

Total preparation time: 20 minutes
Total cook time: 5 hours
Serves: 4

Ingredients:

  • 1lb. boneless skinless chicken thighs, fat trimmed and/or breasts cut into 1-inch strips
  • 3 garlic cloves, finely chopped
  • 3 tablespoons dark brown sugar
  • 1 teaspoon fresh or dried ginger
  • 2 tablespoons low-sodium Soy sauce
  • 1 medium onion, chopped
  • 1 medium bell pepper, chopped
  • 1 16-ounce bag frozen broccoli florets (or frozen vegetables such as asparagus spears, carrots, cauliflower) or 2 cups fresh vegetables
  • 1 teaspoon crushed red pepper flakes (reduce amount if you don’t like it quite as spicy)
Nutritional Info
457 calories
28 grams’ protein
67 grams’ carbohydrates
8 grams’ fiber
13 grams’ sugar

Directions:

  1. In a large bowl toss the chicken pieces with the garlic, sugar, ginger, Soy sauce, onion, bell pepper and red pepper flakes. Then, pour it all into a 4-quart slow-cooker, including any of the drippings and leftover sauce from the mixing bowl.
  2. Turn the slow-cooker to low and cook for 5 hours. Then, add the broccoli (or your selected frozen vegetables) and turn the slow-cooker to high and cook for an additional hour. Serve over white or brown rice and top with chopped scallions. Enjoy!

DAY 7

Special Egg Muffin Sandwich
Total time: 25 minutes
Serves: 1

Ingredients:

  • 1 egg
  • 1 English muffin
  • 3 slices of bacon
  • 1 slice of cheese

Nutritional Info
390 calories
24 grams’ protein
28 grams’ carbohydrate
2 grams’ fiber
4 grams’ sugar

Directions:

  1. Cook bacon (microwave or on griddle)
  2. Toast English muffin
  3. In a sprayed pan, crack egg into pan.
  4. Once cooked to desired liking, place the slice of cheese and bacon on top of egg and cover pan for 1 minute
  5. Place egg, bacon, and cheese on English muffin and enjoy!

Chicken salad sandwich
with banana

Total time: 15 minutes

Ingredients:

  • 4 ounces Chicken
  • 2 tablespoons Mayonnaise
  • ¼ cup diced Celery
  • ½ Tomato
  • Spinach, as desired
  • ½ ounces pecans
Nutritional Info
682 calories
34 grams’ protein
57 grams’ carbohydrate
11 grams’ fiber
15 grams’ total sugar

Directions:
Cut up chicken. In a bowl mix chicken, celery, pecans and mayonnaise. Place chicken salad in wrap or on sandwich with tomato slices and spinach.

Spaghetti And Beef Meatballs With
Sautéed Zucchini And Tomato

Total preparation time: 20 minutes
Total cook time: 5 hours
Serves: 4

Ingredients:

  • Tomato sauce
    • 3 tablespoons parsley
    • 2 tablespoons olive oil
    • 1 onion, diced
    • 2 cups plum tomato canned
    • ¼ cup tomato puree
    • 3 basil leaves
    • 1 bay leaf
    • 1 ½ teaspoon flat-leaf parsley, chopped
    • Salt to taste
    • Ground black pepper to taste
  • Meatball Mixture:
    • 10 ounces ground beef
    • 10 ounces mushrooms
    • 3 ounces bread crumbs
    • 3 ounces milk
    • 2 eggs
    • 1 tablespoon garlic powder
    • 1 teaspoon onion powder
    • 1 tablespoon salt
    • 1 teaspoons black pepper
  • Pasta:
    • 1 zucchini
    • 2 tomatoes
    • 4 cups spaghetti
Nutritional Info
552 calories
40 grams’ protein
67 grams’ carbohydrates
8 grams’ fiber
14 grams’ sugar

Tomato Sauce:

  1. In a medium sized saucepan, sauté the onion and garlic in oil over medium heat.
  2. Add the plum tomato, tomato puree, herbs, salt, and pepper. Simmer for 20-30 minutes.
  3. Remove and discard the bay leaf; transfer the mixture to a food processor and coarsely blend.
  4. Set aside and keep warm.

Meatballs:

  1. Pre-heat an oven to 350 degrees F .
  2. In a medium sized bowl, mix ground beef, chopped mushrooms, bread crumbs, milk, eggs, garlic powder, onion powder, salt, black pepper and chopped parsley to incorporate.
  3. Form the meat mixture into a 1.5-ounce meatball. Place the meatballs onto a sheet pan that has been lightly coated with oil.
  4. Place the sheet pan in the oven for 30 minutes or until the meatball have browned and reached and internal temperature of 165 degrees F.
  5. Add the cooked meatballs to the tomato sauce.

Pasta:

  1. Cook pasta on the stove.
  2. In a pan sauté diced zucchini and tomatoes.
  3. Mix pasta, vegetables, sauce, and meatballs together, enjoy.

These meal plans were developed by Rebecca Scritchfield, MA, RD. Rebecca Scritchfield is a paid spokesperson for Vertical Pharmaceuticals, LLC, the maker of the OB Complete® family of prescription prenatal dietary supplements.

The contents of this website, including audio, text, graphics, images, and other material (“Content”) are for informational and educational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, pediatrician, or other qualified health provider with any questions you may have regarding diet and exercise during and after pregnancy, or other medical condition.