Basic Meal Plan

MAKE EVERY MOUTHFUL COUNT! This means everything you put in your mouth should nurture and nourish your baby and your body!

  • Aim to eat mostly veggies and protein at every meal.
  • Aim for just two portions of fruit and two portions of carbs per day.
  • Do not add salt.
  • Avoid processed foods or meals, and processed meats such as ham, salami, luncheon, sausages.
  • If eating rice, make it brown and 1/3 cup max.
  • For pasta make it wholemeal, and 1/3 cup max.
  • All bread must be whole grain, and two pieces per day max.


Breakfast:

  • Mushrooms on wholegrain toast with a side of tomato
  • Eggs any style
  • Baked beans on toast with avocado or cheese spread/sprinkled over toast.
  • Porridge with banana, sultanas, grated apple/cinnamon and milk
  • Greek yoghurt with banana


Lunch:

  • Broccoli with pine nuts, tofu/cheese/chicken. Put a nice quality oil over and toss.
  • Roasted veggie salad and a boiled egg or some chicken.
  • Tuna or salmon with salad.
  • Chopped cucumber, carrot, tomato, peppers with balsamic vinegar and some protein such as meat or tofu.
  • Low carb wrap with meat/fish and salad, hummus.
  • Soup.
  • Steak sandwich with leafy green salad.
  • Steamed asparagus.
  • Corn salsa.
  • Turkey wrap.
  • Zucchini and sweetcorn fritters with salsa.
  • Beetroot salad.
  • Cauliflower fritters (add relish or salsa).
  • Leftover dinner heated really well.


Dinner:

  • Meat, fish or eggs with veggies.
  • Meatballs and pasta with side salad.
  • Frittata.
  • Omelette.
  • Quinoa salad.
  • Lentil or chickpea casserole.
  • Venison casserole.
  • Thick hearty soup.
  • Baked beans on wholegrain toast.
  • Chicken kebabs and veggies/salad.
  • Steak and veggies.
  • Roast lamb/turkey/beef/chicken.
  • Curried lamb/beef/chicken.
  • Tuna bake.
  • Stir fry vegies with meat or tofu.
  • Mexican tacos or burritos with lots of salad, refried beans and meat.
  • Smoked fish pie.
  • Mushroom stroganoff.
  • Thai chicken meatballs.
  • Mashed cauliflower instead of potato.
  • Vegetarian lasagna.
  • Moussaka.
  • Chili beef/chili con carne.
  • Thai curry (vegetarian or meat).
  • Pumpkin and spinach curry.
  • Vegetable kebabs.
  • Thai coconut chicken soup.


Snacks:

  • A handful of nuts (brazil, walnuts, almonds), some dried fruit.
  • Tuna and crackers.
  • Salmon.
  • Cheese on cracker.
  • Avocado.
  • boiled egg.
  • Fresh fruit.
  • Veggie sticks with hummus dip.
  • Yoghurt.
  • A few unflavoured rice crackers with dip.
  • Peanut butter on low carb crackers or wholegrain bread/toast (try vogels toast with peanut butter and sliced banana!).
  • Dates.
  • Blueberries.


Make a healthy smoothie every day and enjoy throughout the day:

  1. 1 cup low fat milk, soy milk, orange juice or water
  2. a few ice cubes
  3. a handful of frozen blueberries or strawberries
  4. one banana
  5. one weetbix or ¼ cup raw rolled oats
  6. 1/2 teaspoon spirulina powder
  7. handful of washed kale or spinach leaves
  8. 2 tablespoons of Complan or protein powder
  9. Blend and enjoy! Chock full of goodness for you and baby!


REMEMBER:

  • 8 glasses of water per day. If you don’t like it, chill it, or drink hot. Or add a slice of lemon or cucumber. Or a few leaves of mint or kaffir lime, or a tablespoon of apple cider vinegar.
  • For constipation eat two ripe GREEN kiwifruit every day (if you don’t like them add them to your smoothie).
  • Sprinkle bacon bits, pumpkin seeds/pinenuts/sesame seeds/sunflower seeds/slivered almonds, goji berries, garlic granules, pepper, grated cheese/cottage cheese, LSA, balsamic vinegar or good quality flavoured oil (avocado, olive etc) to veggies or salads to add interesting taste, texture and more protein and goodness.
  • Soak chia seeds in water overnight and add a dollop of the gel to pretty much anything and everything: heaps of protein, fibre and many good nutrients. Chia seeds have very little flavor so you wont even notice them in your food.
  • Buy good quality pure virgin coconut oil and add a half teaspoon to hot drinks, cooking, baking, etc. It is GOOD fat and very healthy and tasty.
  • GOOGLE vegetarian meals, Thai meals, curries, slow cooker meals. Raw food/meals (great ideas for HEALTHY sweet treats).
  • Take a look at http://littlebirdorganics.co.nz/collections/shop. They have a bakery/café with amazing foods, very healthy and tasty! They sell mixes such as salad additives.
  • Make a meal plan for the week. Research new foods, superfoods, raw eating, clean eating, and aim to make every single mouthful count! Yes, it will take time and planning. You will need to research. You will need to think about your meals and food habits/buying/cooking. BUT investing in your unborn baby’s health is WORTH IT!
  • Research the amazing superfoods listed below and try to incorporate as many as you can into your new eating plan:
    maca powder, asparagus, sardines, flaxseed/linseed, kale, blueberries, chia seeds, brazil nuts, walnuts, black beans, turkey, watercress, sprouts, sunflower seeds, pumpkin seeds, goji berries, lentils, brown rice, bok choy, acai berries and juice, cacao powder, coconut oil, kelp, spirulina, kefir, quinoa, apple cider vinegar, kombucha.