Unflavored instant oatmeal cups, blueberries, raspberries or dried fruit like boxes of raisins or cranberries, slivered almonds and cinnamon.
• Curb your appetite with this warm bowl of fiber-rich goodness. The neutral taste of oats creates a prime canvas for healthy fruit and nut pairings, delivering essential vitamins, minerals and healthy fats.
Allergen: Gluten, Tree Nuts – substitute shelled sunflower seeds for nut allergies
Notes: Vegan (check label on oatmeal)
“Gut Health Optimizer”
Greek style yogurt, kiwifruit, pistachios (look for 100 calorie snack packs).
• This has prebiotics and probiotics to optimize gut health. Kiwifruit delivers a powerful punch of Vitamin C (more than oranges) and helps to digest the protein in the yogurt. Plus this trio of yogurt, pistachios and kiwifruit delivers a wealth of potassium.
Allergen: Lactose/Dairy, Tree Nuts
Notes: Vegetarian. Make vegan by subbing coconut or soy yogurt.
“Sweet, Savory and Crunchy”
Cheese crackers snack packs, popcorn, roasted chickpeas and edamame; dried fruit and nut trail mix, and dark chocolate.
• Here’s a tasty combination of “brain food”. Did you know that a chocolate bar contains 5 times the amount of antioxidant flavonoids of an apple? This will help fill you up on fiber-rich fruit, nuts and whole grains, which support gut health.
Allergen: Gluten, Lactose/Dairy, Tree Nuts
“Tangy Bistro Box”
Dill Pickle, olives, paired with crunchy wasabi peas, cheese sticks, hummus, baby carrots and grape tomatoes.
• Crunchy, salty and delicious! These bistro boxes are the perfect solution when you’re craving savory. Plus the addition of fresh vegetables and healthy proteins provides sustainable energy to power through the afternoon while delivering a wealth of nutrition, tang and texture.
Notes: Nut-free, may contain gluten (check packages)
Hard-boiled eggs, edamame, almonds, cheese sticks.
• Protein helps keep your energy up and blood sugar levels stable. Include protein at each meal or snack. Aim for snacks to include 5-10 grams and meals to include 20-30 grams.
Allergen: Eggs, Lactose/Dairy, Tree Nuts
“Handy Health Nut”
Nut/granola bars, cheese sticks, Greek yogurt.
• Nut/granola bars provide a good source of protein, fiber and have only 5g of sugar. Some varieties have chocolate to crush the candy bar craving. Pair with a calcium-rich cheese stick or yogurt cup for a boost of protein. Yogurt will help replenish the “good guy” bacteria in your gut.
Allergen: Lactose/Dairy, Tree Nuts
“Green with Envy Salad”
Mixed salad greens, shelled edamame, walnuts, grape tomatoes, shredded carrots and good quality salad dressing, like Balsamic Vinaigrette or Italian.
• People will be jealous of this healthy masterpiece! Help yourself to a healthy dose of omega-3 fatty acids from the edamame and walnuts. Plus all these veggies add fiber and vitamins. The fat in the salad dressing will help you absorb the fat-soluble vitamins A, D, E, and K in these foods.
Allergen: Soy, Tree Nuts
Notes: Dairy-free, Gluten-free
Mini pita rounds (or whole wheat pita cut in half, or seed crackers – sesame, everything), hummus, baba ganoush, tabbouleh, tzatziki (2 or more of these), Tonnino tuna in olive oil (various flavors), marinated olives, mushrooms from the “olive bar”, cherry or grape tomatoes, broccoli/cauliflower chopped, rinsed and bagged.
• Embrace one of the world’s healthiest menus by grabbing a few pita pockets or whole grain crackers and building a layer of delicious Mediterranean flavors. Sweet tomatoes, salty olives and tangy spreads are a perfect afternoon pick-me-up and deliver a wealth of nutrients and essential fatty acids.
Allergen: Gluten, Dairy (tzatziki only)
Baby carrots, grape tomatoes, peppers or celery cut up (or a decent looking veggie platter). Add guacamole, corn tortilla chips and salsa.
• These colorful and nutritious veggie dippers serve as a vehicle for guacamole, bursting with fiber and good-for-you fats that will keep you satisfied and full. The corn chips add a hint of salt and crunch making it a nice compliment to the salsa which is rich in lycopene – a powerful antioxidant.
Notes: Vegan, Gluten-Free, Dairy-Free, Nut-Free
“Cheese and Fruit Buffet”
Apple slices, cheddar cheese, mozzarella, parmesan, feta or cream cheese; whole grain crackers; dried cranberries, roasted almonds, and hummus. Add whole grain crackers or bread.
• Cheese is a great source of many nutrients, including calcium and vitamin D, which is critical for building strong bones (avoid soft cheeses such as brie, camembert and chevre during pregnancy). Almonds and hummus are great sources of prebiotics, helping to maintain a healthy digestive tract, while cranberries add vitamin A, flavonoids and anthocyanins to help support a healthy urinary tract.
Allergen: Lactose/Dairy, Gluten (sub gluten-free crackers), Tree Nuts
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.