EATING FOR TWO MADE SIMPLE
Want to give your baby the best start in life, but not sure how to do it? Follow this simple meal plan, which ensures you get all the best power-packed pregnancy foods
MEAL BREAKFAST MONDAY
1 slice low GI bread 2 tbsp fat free cottage cheese 1 apple
TUESDAY
½ cup low GI muesli 175ml fat free yoghurt (CALCIUM BOOST) 1 nectarine
WEDNESDAY THURSDAY
BREAKFAST SHAKE Blend together 1 frozen banana 2 tbsp raw oats 1 tbsp walnuts
100ml fat free vanilla yoghurt
½ cup fat free milk and a sprinkle of cinnamon
1 slice rye bread 1 scrambled egg (FOLIC ACID BOOST) 1 ¼ cup strawberries
FRIDAY
½ cup bran flakes (FIBRE BOOST) 1 cup fat free milk 1 peach
SATURDAY SUNDAY
LOW-FAT FRENCH TOAST
2 slices low GI wholewheat bread, soaked in mixture of 1 egg, 3 tbsp fat free skim milk, ¼ tsp vanilla essence for about 2 minutes per side Fry in 1 tsp canola oil for 5 minutes per side. Serve with honey and fresh fruit
MID MORNING LUNCH
2 tbsp hummus (PROTEIN BOOST) 1 slice low GI bread 1 tbsp mixed nuts
CHINESE CHICKEN SALAD
1 sliced chicken breast combined with
julienned raw veggies, lettuce and ½ cup cooked spaghetti Dressing ½ tbsp rice vinegar, 1 tsp brown sugar, ¼ tsp soya sauce, 2 tsp olive oil
30g reduced fat mozzarella 1 slice rye bread 1 tbsp olive tapenade
WATERMELON SALAD Mix together 60g reduced fat feta (pasteurised), 1¾ cup cubes of watermelon, 2 cups of rocket (or watercress) and 12 grapes
Dressing: Mix together 2 tbsp orange juice, 1 tsp olive oil, ½ tsp red wine vinegar Serve with 6 provitas
30g reduced fat cheddar
1 low GI rusk 1 tbsp mixed nuts
SPINACH SALAD: (FOLIC ACID BOOST) Combine 1 whole boiled egg, 3 egg whites, 1 tbsp chopped pecans, ½ cup sliced baby corn, ½ cup halved cherry tomatoes, 1½ cups baby spinach leaves and 1 sliced red pepper Dressing 1 tbsp lite mayo, 1 tbsp plain fat free yoghurt, ½ tsp mustard, ½ tsp vinegar. Serve with 2 slices low GI bread
30g reduced fat feta (from pasteurised milk) 2 ry-vitas 1 tsp pesto
QUINOA CHICKEN SALAD
(PROTEIN BOOST) 1 cup cooked quinoa mixed with 1 cup assorted roast veg of your choice, ¼ of an avocado and 90g grilled chicken breast Sprinkle with lemon juice
1 boiled egg ½ English muffin 1 tsp mayo
HALLOUMI SANDWICH 2 slices rye bread 60g grilled halloumi Roasted veg
1 tsp sundried tomato pesto
½ cup baked beans 1 slice low GI bread ¼ avocado pear (HEALTHY FAT BOOST)
TUNA CHICKPEA SALAD Mix 1 tin tuna with ½ tin (drained) chickpeas, cherry tomatoes, fresh basil, butter lettuce and fresh English cucumber and dress with olive oil and balsamic vinegar
½ cup fruit salad with “mock” cream:
For the mock cream, mix 3 tbsp fat free smooth cottage cheese with 1 tsp brown sugar and a sprinkle of cinnamon
2 tbsp reduced-fat hummus
3 provitas 1 tbsp olive tapenade FALAFEL
Place 3 falafel balls in a pita with 2 tbsp reduced fat hummus and salad
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