A Guide To A Healthy Meal Plan For Pregnancy

Meal Plan For PregnancyIt is not only how much a mother eats, but rather what she eats that is crucial to her baby’s development.  In order to get all the essential nutrients she needs, meals and snacks should contain a variety of foods from the following guide line.

A Typical Meal Plan For Pregnancy

Breakfast between 6 am – 9 am

•    8 ounces of hot water with ½ fresh  lemon

•    ¾ cup of granola with dried fruit with 8 ounces of 2% milk, rice, oat, almond, hemp or soy milk

•    1 medium fresh fruit such as apple, pear, banana, orange or 8 ounces of fresh fruit juice not from concentrate

•    2 slices of whole grain toast with 2 tablespoons of almond butter

Snack between 10 am – 12 pm

•    ½ cup of fresh  blueberries, ½ fresh strawberries

•    Cup of herbal tea, peppermint, rose hip, or rooibos

Lunch between 12 pm – 2 pm

•    Chicken salad with dried apricots and almonds (see recipes)

•    2 pieces of whole grain toast

•    ½ cup of a green salad

•    8 ounces of low fat yogurt with fresh fruit

Snack between 2 pm – 4 pm

•    2 healthy oatmeal cookies

•    V-8 juice or vegetable sticks

•    Cup of herbal tea

Dinner between 5 pm – 8 pm

•    Lentil and brown rice pilaf (see recipes)

•   1 small red papaya or 1/3 cup pineapple

•    1 cup of peppermint tea for digestion

Red Quinoa Salad Recipe


Red Quinoa Salad RecipeApparently my famous salad has been going around the city of Toronto and everyone loves it! This makes me very happy because it is full of nutrients. Please give it a try!


2 cups Quinoa

2 cups diced tomatoes

1 celery stalk

Red Quinoa Salad Recipe

  • 1 cup of organic red quinoa
  • 2 cups water
  • 2 celery sticks small diced
  • 1/2 cup goat or sheep feta crumbled
  • 1/3 cup of raw sunflower seeds (toasted optional)
  • 1/3 cup chopped raw almonds (toasted optional)
  • 4 green onions chopped
  • Flat Italian parsley finely chopped
  • 1 lime
  • 1 lemon or to taste
  • 1/ 4 cup organic extra virgin olive oil
  • 2 tbs. raw agave nectar
  • Sea salt and cracked pepper to taste

If you like toasted sunflower seeds or almonds, place them on a dry medium hot pan (be careful to keep an eye on them so they don’t burn!). Toast for approximately 10 minutes flipping from side to side.

Bring the water to a boil and pour the dry quinoa in, cook for until all the water has absorbed and the quinoa is done—about 15-20 minutes (you can also cook quinoa in a rice cooker).

Let the quinoa cool and then toss with all the salad ingredients except the cheese.

Whisk the lemon, lime, agave and oil together. Add salt and pepper to taste.

Pour dressing over salad, toss to mix, adjust seasonings. Fold cheese in carefully at the end, so as not to get all mushy.