First Trimester Sample Menu


1 cup vitamin D-fortified whole grain cereal
with quarter cup of blueberries, half a dozen almonds, and 8 ounces of almond milk.
339 calories/7 g fat (0 saturated)/433 mg sodium/7 g fiber/ 23 g sugars


Grilled Chicken Salad
with romaine lettuce,avocado, carrots, pumpkin seeds, balsamic vinaigrette-make sure the chicken is served hot
Yogurt smoothie
with 1 banana, 1 tbsp peanut butter, 1/2 cup Greek yogurt, 1/4 tbsp honey, ice, and water to blend
723 calories/37 g fat (6 g saturated)/556 mg sodium/9 g fiber/29 g sugar


2 1/2 cups popcorn, air popped, salted, with 1/2 tbsp olive oil on top
137 calories/8 g fat (1 g saturated)/583 mg sodium/3 g fiber/0 g sugar


Salmon, Rice, and Greens Bowl
Baked wild salmon, brown rice, and steamed spinach and kale
599 calories/13 g fat (2 g saturated)/118 mg sodium/5 g fiber/0 g sugar