So, I've done a little research and apparently eating 6 smalls meals throughout the day combats this, rather than eating a big dinner, because lets face it your appetite grows exponentially. Now, I'm not entirely sure how easy this is for the working mumma-to-be, because surely you only get one lunch break, but heres hoping your boss isn't a complete asshole and understands the circumstances. I've put together a weekly ideal plan for 6 small meals a day that I'm personally going to follow to, so go ahead and do it with me :) This is also good for first trimester mummies, because its said to help with morning sickness too !
Monday
Breakfast - Overnight Apple & Cinnamon Oats - Remembering to prepare these oats before bed may not be easy, but you'll love waking up to a pre-made breakfast. Pour 1 cup of milk (dairy, oat or almond) over 2/3 cup rolled oats and stir in 1/4 tsp cinnamon. Cover with plastic wrap and let sit in the fridge over night. In the morning, add 2 tbsp chopped walnuts and a chopped small apple. These are great because you can change the flavour by experimenting with different fruits and nuts
Late Breakfast Snack - Handful of dried apricots & almonds
Lunch - Egg-cellent Veggie & Hummus Pita - This pita has veggies, eggs, hummus and tons of flavour. Fill a 6-inch whole wheat pita with 1/4 cup hummus, 1 sliced hard-boiled egg, 1/3 cup chopped tomato, 1/2 cup baby spinach, a sprinkle of paprika and 1 tbsp of toasted pine nuts.
Late Lunch Snack - Thick slice of gingerbread & a handful of grapes
Early Dinner - Baked Salmon & Veggies - Place a wild-caught salmon felt in a foil packet, top with sliced tomatoes & onions, season and drizzle with extra vrigin olive oil. Bake in the oven until the fish is tender and flaky and serve with a side of roasted broccoli and garlic. Yum!
Late Night Snack - Celery Sticks & Almond Butter
Tuesday
Breakfast - Scrambled Egg on wholemeal toast
Late Breakfast Snack - Blueberries and Yogurt
Lunch - Mixed Avocado Salad - Combine olive oil, lemon juice, Djion mustard, black pepper and salt in a large bowl stirring well. Add salad green; toss to coat. Top with avocado (and some crispy bacon if your feeling naughty)
Late Lunch Snack - Pregnancy Superfood Smoothie - 1.5 cup of frozen berries, 1 banana, 2 tbsp organic flax hemp blend, generous handful of leafy green (spinach or kale), 2 tbsp coconut oil and top with unsweetened almond milk. Blitz & enjoy. This smoothie is packed full of goodness for you and baby.
Early Dinner - Grilled Chicken Tenders - ,marinate chicken tenderloin all day in the fridge with Worcestershire sauce, olive oil, lemon juice, sea salt & pepper, and minced garlic. Grill and serve with a side of baked sweet potato fries and cucumber salad (slice cucumber, diced red onion, apple cider vinegar, plain greek yogurt)
Late Night Snack - Baked Kale Chips, toss dry kale with olive oil and sea salt (experiment with other seasonings). Bake for 15 mins, lightly toss to ensure an even bake. Bake for for another 5/10 mins or until the kale is crispy (keep an eye on it, don't burn it). Remove from oven, and let them cool. Can store up to 2 day in airtight container at room temperature
Wednesday
Breakfast - Cereal & Fruit - pick an unsugared cereal, and add blueberries and a chopped banana.
Late Breakfast Snack - Apple slices topped with peanut/almond butter
Lunch - Quinoa Salad - Prepare quinoa as packet desires, season with your favourite spices and fresh herbs, add chopped veggies (asparagus, cherry tomatoes, bell pepper, artichokes). Add a lean meat and an avocado for a healthy fat, mix all together. You can also add garbanzo beans for extra protein and fibre or to substitute the meat.
Late Lunch Snack - Raw veggies and hummus. Carrots, celery, red pepper, and cucumber
Early Dinner - Thai Meatballs - Make a peanut thai sauce by whisking coconut milk (canned), peanut butter, curry paste, a touch of honey, soy sauce, fish sauce and sesame oil. Make the meatballs by combining lean grass-fed beef with soy sauce, egg, chopped spinach and chopped onion. Cook in a skillet until brown. Add broccoli and serve over spaghetti, add sauce and toss. Garnish with chopped peanuts and white onion.
Late Night Snack - Banana 'Ice Cream'- puree bananas and walnuts with a splash of coconut milk (or your choice of milk) in a food processor. Put in the freezer until it has the consistency of ice cream. Delicious and healthy
Thursday
Breakfast - Egg Muffins - add chopped veggies and lean meat of your choice to a non-stick muffin pan, pour whisked egg over the top, bake at 175 degrees until browned, approx 20 mins. Prepare a large batch of these and refrigerate, then reheat and eat in mornings or as a snack.
Late Breakfast Snack - Sliced orange, sprinkled with cinnamon and a little brown sugar
Lunch - Burrito Bowl - Cook brown rice (or you can make cauliflower rice to get in an extra veggie), add roasted red peppers, black beans, seasoned lean meat (I like shrimp) and mix with a little salsa or fire roasted tomatoes. Top with avocado and add a splash of lime juice.
Late Lunch Snack - Thick slice of homemade banana bread with blueberries
Early Dinner - Spinach, Strawberry & Chicken Salad - Baby spinach, sliced strawberries, sliced almonds, diced cucumber, grilled chicken tossed with homemade vinaigrette (olive oil, touch of honey, lemon juice, white wine vinegar whisked together)
Early Dinner - Spinach, Strawberry & Chicken Salad - Baby spinach, sliced strawberries, sliced almonds, diced cucumber, grilled chicken tossed with homemade vinaigrette (olive oil, touch of honey, lemon juice, white wine vinegar whisked together)
Late Night Snack - Crab Stuffed Avocado- slice an avocado in half and stuff with a mixture of seasoned wild-caught crab meat, cucumber, grated carrot, and a little plain greek yogurt. Tastes like a California roll!
Friday
Breakfast - Pregnancy Superfood Smoothie - see Tuesday for recipe
Late Breakfast Snack - Egg muffins made yesterday
Lunch - Health(ish) BLT - grill 3 slices of thick cut bacon, half an avocado, thinly slice 2 large tomatoes and shred romaine lettuce leafs. Assemble in 2 slice of thick cut whole grain bread.
Late Lunch Snack - Raw veggies and hummus. Carrots, celery, red pepper, and cucumber
Early Dinner - Turkey Chilli - dice & sweat white onions, add ground turkey mince and cook until not pink. Add taco seasoning and further cook for 1 minute, stir so the turkey is well coated. Add 2 tbsp tomato paste, 1 tin of chopped tomatoes and 1 tin of pinto beans. Stir well. Chop and add 1 green chilli and 1.5 cups of chicken broth, stir and bring to simmer. You can eat right away or let simmer, its even better the next day, so pre-make if possible
Late Night Snack - Veggie sticks and Philadelphia Cheese
Saturday
Breakfast - Veggie Omelet - make an omelet with any chopped veggie you like, I prefer spinach tomatoes, onions and a sprinkle of pasteurized goats cheese, or go with broccoli, sun dried tomatoes, bell peppers, kale, asparagus, the possibilities are endless. Add fresh herbs like basil, oregano and chives for an extra flavour boost
Late Breakfast Snack - Fruit and Yogurt either as is, or blended with some milk (of your choice) and made into a smoothie
Lunch - Veggie Pizza - layer wilted spinach, fresh basil, minced garlic, caramelised onions, thin-sliced roma tomatoes or sun dried tomatoes, roast red peppers and cubed chicken on a piece of whole wheat naan. Optional- sprinkle with mozzarella or parmesan. Bake in the oven for 10 mins.
Late Lunch Snack - Watermelon Lolly- puree watermelon, greek yogurt or coconut milk, organic honey, pour into lollypop moulds and freeze. Delicious!!
Early Dinner - Spaghetti & Spinach Meatballs - prepare whole wheat spaghetti, toss with tomatoes, garlic, olive oil, pepper flakes, basil and a pinch of salt. Make the meatballs with ground turkey breast or grass-fed ground beed by mixing with chopped spinach, kale or broccoli, minced garlic, onion and egg. Bake meatballs in the oven and serve with the spaghetti once cooked.
Late Night Snack - Strawberries Dipped in Dark Choc - melt your favourite organic dark chocolate, dip in the tip of your strawberries. Let cool on baking paper in the fridge
Sunday
Breakfast - Cereal and Fruit
Late Breakfast Snack - Pregnancy Superfood Smoothie- see Tuesday for recipe
Lunch - Chilli & Garlic Shrimp - add butter, garlic and chilli to a skillet. Add raw shrimp and cook until pink. Add cherry tomatoes, cook until soft and serve on a bed of spinach or whole grain rice.
Late Lunch Snack - Watermelon Lolly - made yesterday. See Saturday for recipe
Early Dinner - Roast Dinner - Roast (for approx 35-40 mins) a seasoned chicken breast, par-boiled potatoes, and veg of your choice. I usually have carrots, broccoli, red pepper, courgette and onion. Check the chicken is cooked throughly and serve with a chicken gravy
Late Night Snack - Baked Banana - slice a banana lengthways, and place on baking tray lined with foil. Pour a tbsp of honey and a pinch of cinnamon over each half of the banana ensuring they're fully coated. Bake on 190c for 10-15 mins until soft. Serve with vanilla ice-cream, hey why not, its Sunday :)
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