Sunday, September 21, 2008

Meal Planning: Sept 22

Eating for a healthy pregnancy entails some advanced meal planning. Sunday night (or any night that is convenient for you), write down some meals for the upcoming week. If you do not currently eat beans, think about this: beans, legumes, and peas are full of folate, fiber, protein, many other minerals, and phytonutrients for a healthy pre-pregnancy and pregnancy. Kids love them too. Try mashing them in mashed potatoes.

Here are 3 of our weeknight dinners in honor of Menu Plan Monday:

Monday: Mushroom seitan stroganoff from VeganYumYum. I am adding cooked mashed white beans to the "sour cream."

Tuesday: Herb brushed chicken and brown rice (Simply mix one teaspoon of your favorite spices such as rosemary, basil, oregano and garlic with some olive oil. Brush the paste on the chicken and bake uncovered). **Family favorite**

Wednesday: Codfish and baked potato. I usually place the codfish on tinfoil, sprinkle with white wine, lemon juice, earth balance, and garlic. Wrap in tinfoil and bake about 25 minutes.

If you can't think of anything else besides are some ideas. Let me know if you have any others!

Beans (red, white, black, black-eyed peas)
Chick peas
Chicken (whole, pieces, cutlets, ground)
Condensed milk
Cottage cheese
Farmer cheese
Fish (no more than 12 oz. per week)
Beef or other meat (cubes, steak, sliced, ground, etc...)
Ricotta cheese
Tofu (Firm, silken)
Turkey (whole, pieces, ground)
Veal (whole, pieces, ground)


  1. As a childbirth educator I am excited to see this blog! I stress the importance of good nutrition to my students! Thanks!

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