01/08/2025
Feeding Mom and Baby
https://www.myplate.gov/myplate-plan
2200 calorie 7 Day Meal Plan
Day 1
Breakfast
2 eggs with spinach and and mixed bell pepper
1 slice of Avocado Toast on Whole grain
1 medium apple or banana
1 cup coconut water
Snack
1 small Greek yogurt and granola
2 tablespoons marshmallow and almond butter sandwich
Lunch
Grilled chicken stir fry
4 Dates
1 cup Greek yogurt with granola
Snack
1 ounce almonds
1 cup blue berries and cool whip
Dinner
Baked salmon (4 ounces) with mixed veggies
1 cup Jasmine Rice
1.5 cups steamed brussel sprouts
1 whole-grain dinner roll
Snack
1 slice of whole-grain toast with almond butter and marshmallow
1 cup Coconut water
Day 2
Breakfast
Oatmeal with ½ cup granola, 2 tablespoons pecans, and a drizzle of maple syrup
1 boiled egg
1 cup coconut water
Snack
1 Apple slices
Almond butter
1 cup Greek yogurt
Granola
Lunch
Grilled chicken Caesar wrap in green spinach tortilla
1 cup mixed greens with olive oil and balsamic vinegar
½ cup smoothie
Snack
1 cheese and crackers
½ cup green beans
Dinner
Grilled lean beef steak cooked through
1 medium baked sweet potato
1 cup green beans
Snack
1 cup air-popped popcorn with cinnamon sugar
Warm Coconut milk with honey cinnamon and nutmeg
Day 3
Breakfast
Smoothie with 1 cup spinach, ½ cup frozen mango, ½ frozen banana, strawberry , 1 scoop protein powder, and 1 cup vanilla almond milk
1 slice whole-grain toast with almond butter
Snack
¼ cup trail mix (nuts, seeds, and dried fruit)
¼ cup Granola
Greek yogurt with cinnamon and honey
Lunch
Grilled chicken salad with spinach, green bell pepper, cucumbers, tomatoes, and strawberry vinaigrette
1 cup cooked brown rice
Snack
1 cup cool whip with sliced pineapple and honey
Dinner
Stir-fry with tofu, bell peppers, broccoli, snap peas, and sesame sauce
1 cup whole-grain noodles
Coconut water
Snack
1 small handful of dark chocolate chips and almonds
Coconut milk ice cream
Day 4
Breakfast
Egg omelette with spinach and red and green bell peppers
1 medium whole-grain bagel with cream cheese with the cinnamon swirl
1 small pear with honey and cinnamon
Coconut milk ice cream
Snack
1 hard-boiled egg
1 cup tuna
Pita chips
Lunch
Lentil soup (1 cup)
1 slice pita bread
Side salad with olive oil and lemon
Snack
1 cup greek yogurt with granola mix
Cinnamon
Honey
Dinner
Grilled chicken breast (4 ounces)
1 cup baked sweet
1.5 cups roasted Brussels sprouts
Snack
1 cup warm Coconut milk with a pinch of cinnamon and honey
Day 5
Breakfast
Greek yogurt parfait with granola, sliced blueberries and honey
1 boiled egg
1 cup fruit juice
Snack
1 ounce cheese
6 whole-grain crackers
Lunch
Chicken salad wrap (in spinach tortilla)
1 cup sliced cucumbers with tzatziki sauce
1 small apple slices
Snack
1 handful of roasted peanuts
Dinner
Herb-seasoned baked salmon (4 ounces)
1 cup brown rice
2 cups collard greens
Snack
1 square dark chocolate with rose tea and honey
Day 6
Breakfast
French toast with whole-grain bread, 1 scrambled egg, and a dash of cinnamon
½ cup fresh melon strawberry mix
1 cup Almond milk
Snack
1 small handful of cashews
Orange slices and condensed milk drizzle
Lunch
Brown rice and black beans with fajita veggies, Rotel tomatoes, avocado, and cilantro lime
creme queso (optional)
Sour cream (optional)
1 cup coconut water
Snack
1 cup yogurt with granola and honey
Dinner
Grilled turkey burger with whole-grain bun, lettuce, tomato, and mustard
1 cup roasted sweet potato
1 cup grill brussel sprouts
Snack
1 whole-grain bagel with almond butter
Yogurt with Granola
Day 7
Breakfast
Omelette with spinach, bell peppers, and cheese
2 slices whole-grain toast with strawberry preserves
1 apple juice
Snack
1 cup strawberries
1 cool whip
Honey
Lunch
Chicken and veggie, and rice bowl with tahini dressing
1 Sweet potato
Snack
½ avocado with a sprinkle of salt and pepper and olive oil
Everything Bagel
Dinner
Baked turkey meatballs with marinara sauce on hoagie roll and provolone cheese
2 cups baked sweet potato fries
Snack
1 cup warm Coconut milk with cinnamon
Pita chips and hummus
Bon Apple Teeth 😀
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