Brandon Rechten

Meal Plans

7 Day Meal Plan

Monday

Breakfast
melet: 2 organic eggs
zucchini, asparagus &
mushrooms

Lunch
Grilled chicken salad: spinach
3oz organic chicken, cucumber
avocado. Dressing: 2tbs lemon
juice, 2tbs extra virgin olive oil
1 garlic clove, salt and pepper.

Dinner
3oz baked salmon glazed with dijon mustard. Left-over asparagus, 1/4 cup quinoa.

Tuesday

Breakfast
Smoothie: 1-2cup spinach
1cup almond or rice milk
1tbs chia seeds (optional)
half frozen banana, bee pollen
(optional)

Lunch
Chickpea salad: 1/2 cup roasted
chickpeas, mixed greens, cucumber,
1/4 cup pumpkin seeds, tomatoes.
(Use Monday's dressing)

Dinner
Stir fry: 3oz organic chicken, bag of stir fry veggies (snow peas, bell peppers, carrots, broccoli, mushrooms). 
Sauce: 5tbs coconut aminos (instead of soy sauce), 2tbs oil, 2 cloves garlic, 1tbs ginger. May serve with leftover quinoa.

Wednesday

Breakfast
Parfait: organic plain full-fat yogurt
1/4cup wild blueberries, 1/4cup sliced almonds, 1/4cup rolled oats (leave in fridge overnight before eating)

Lunch
Left-over stir fry wrapped in butter lettuce leaves (eaten as a wrap)

 

Dinner
2 corn tortillas, 1/4cup black beans, tomatoes, lettuce, salsa, & 1/4 avocado (add seasoning and/or cilantro to taste)

Thursday

Breakfast
2 slices of whole wheat toast with 2tbs almond butter and 1/4 cup raspberries

Lunch
1 baked sweet potato with leftover taco filling from last night's dinner 

Dinner
3oz baked salmon with drizzle of balsamic vinegar, 1 bunch of asparagus roasted with garlic, and 1/4 cup sauteed mushrooms

Friday

Breakfast
1/2 cup rolled oats (cooked), 1/4 cup mixed berries, 1tbs flaxseed or chia seeds (optional), 1/4cup sliced almonds, handful of pumpkin seeds

Lunch
Chicken salad sandwich: 3oz chicken, shredded, 1tsp mustard, sliced tomatoes, lettuce and dill (fresh or dried). Mix and spread onto whole wheat toast

Dinner
Curry: 1/2cup lentils (cooked), 1cup spinach, 1/2cup steamed cauliflower or broccoli. 
Sauce: 1can coconut milk, 2tbs red curry paste, 1tsp ginger. Serve over 1/4cup quinoa

Saturday

Breakfast
2 whole wheat pancakes, 5 sliced strawberries, 2tbs 100% pure maple syrup

Lunch
Leftover curry wrapped in butter lettuce leaves

Dinner
1/2cup whole wheat pasta, 1cup chopped broccoli, 2 garlic cloves, 1/2cup lentils (cooked), 1/2cup marinara sauce (no sugar added)

Sunday

Breakfast
2 organic eggs, organic full-fat yogurt with berries.

Lunch
Salad: 1/4cup quinoa, greens, tomato, cucumber, grated carrot. 1 serving whole wheat crackers

Dinner
whole wheat pizza: top any leftover veggies from the week and leftover marinara sauce. Can also top with leftover chicken

Stay Hydrated!

Try to drink about 8-10 cups of liquid/day. This can be water (best!), almond or rice milk, or herbal tea.

Snack Ideas:

  • 1 apple with 2tbs nut or seed butter
  • 1/4cup hummus with chopped veggies
  • trail mix with no-sugar added dry fruit, nuts & seeds
  • 1 square of dark chocolate
  • grilled fruit

Having a couple of snacks a day is a great way to keep from feeling hungry between meals. Just keep in mind that, on average, you should only be taking in about 300 calories more per day during your pregnancy. If you find you aren't getting enough, definitely add in another snack!

What to avoid!

While we're adding in a lot of valuable nutrients, there are some things we're also avoiding like soy and sugar. Soy may interfere with endocrine function and thyroid function, so it's a good idea to avoid it while you're pregnant especially if you have a thyroid condition. Excess sugar can raise glucose levels and cause a host of health issues. Right now it's especially important to stay away from it to avoid gestational diabetes during pregnancy. During pregnancy it is also important to avoid soft cheeses, smoked meats and seafood, caffeine and alcohol. These can be dangerous for baby and should not be consumed while you are pregnant.

Make it simple!

Batch-cook staples like: quinoa, beans, and baked chicken. Freeze half and use later in the week. You can also pre-chop veggies on the weekend to make cooking quicker on busy weekdays.