3rd Trimester Sample Menu


Protein Pancakes

1 medium banana, mashed + 2 eggs, whisked + 2 tbsp ground flaxseed + 1/2 cup oat flour. Mix and pan-fry in 1 tbsp coconut oil (serves 2)

Green Smoothie

1/4 cup silken tofu, 2 kale leaves, 1/2 frozen banana, 1 cup unsweetened almond milk, 2 tbsp chia seeds

737 calories/31 g fat (13 g saturated)/151 mg sodium/21 g fiber/18 g sugar

Snack 1


3 tbsp

245 calories/19.5 g fat (3.7 g saturated)/271 mg sodium/12 g fiber/2 g sugar


Grilled Chicken Salad

Combine 12 oz cooked chicken with 1 bag prewashed arugula, 1/4 cup dried cranberries, 1/4 cup crumbled goat cheese, 1/4 cup walnuts, vinaigrette, and salt and pepper to taste

100-calorie pack of store-bought guacamole

and 2 crispbread crackers

150 calories/19.5 g fat (3.7 g saturated)/547 mg sodium/16.1 g fiber/4.6 g sugar

Snack 2

1 Low fat string cheese

1/2 cup celery topped with: 2 tablespoons peanut butter and 1 tablespoons raisins

547 calories/34.4 g fat (8.3 saturated)/547 mg sodium/16.1 g fiber/4/6 g sugar


Tuna Burger

on whole grain English muffin, toasted, with Romaine lettuce, sliced tomato, sliced red onion, 1 tsp olive-oil based mayo

Kale Salad

with 3 cups chopped kale, 1 tsp extra-virgin olive oil, lemon juice, and 2 Tbsp sunflower seeds

417 calories/23 g fat (3 g saturated)/414 mg sodium/8 g fiber/3 g sugar