Ingredients

• 2 fully cooked eggs
• 1 slice whole-grain toast
• 1/2 cup berries
• 1 teaspoon olive oil

Directions

1. Cook eggs until firm.
2. Serve with toast and berries.

Stage note

Use the portions and glucose targets provided by your care team.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked chicken
• 3/4 cup cooked quinoa
• Cucumber
• Tomato
• Spinach
• Olive oil and lemon

Directions

1. Layer quinoa, chicken, and vegetables.
2. Dress with olive oil, lemon, garlic, and herbs.

Stage note

Use no-salt-added ingredients when sodium reduction is advised.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces lean beef
• 1 cup bell peppers
• 1/2 onion
• 3/4 cup cooked brown rice

Directions

1. Cook beef thoroughly.
2. Add peppers and onion.
3. Serve over rice.

Stage note

Beef provides heme iron; peppers provide vitamin C.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 pound ground turkey
• 2 cans no-salt-added beans
• 1 can tomatoes
• Onion
• Bell pepper

Directions

1. Brown turkey thoroughly.
2. Add remaining ingredients.
3. Simmer 25 minutes.
4. Cool and freeze in labeled portions.

Stage note

Cool food before freezing and reheat thoroughly.

Estimated nutrition: Estimated nutrition per serving (4 servings assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• Greek yogurt cup
• Whole-grain crackers
• Cheese stick
• Berries
• Walnuts

Directions

1. Pack ingredients in a divided container.
2. Keep chilled until ready to eat.

Stage note

Keep easy snacks near your usual feeding or pumping area.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• Whole-grain crackers
• Pasteurized cheese
• Apple or grapes
• 1 fully cooked egg

Directions

1. Arrange ingredients on a plate.
2. Eat slowly in small portions if nausea is present.

Stage note

Contact your care team if you cannot keep fluids down.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 3/4 cup cooked brown rice
• 1 cup baby spinach
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked brown rice
• 1 small banana
• 1 cup sliced carrots
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup black beans
• 1 cup cooked whole-grain pasta
• 1 cup chopped tomatoes
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium pear
• 1 cup plain Greek yogurt
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked barley
• 3/4 cup blueberries
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup berries
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup chickpeas
• 3/4 cup cooked barley
• 1 cup sliced bell pepper
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup strawberries
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup chickpeas
• 1/2 cup rolled oats
• 1 cup green beans
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup blueberries
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 3/4 cup cooked brown rice
• 1 cup baby spinach
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 slices whole-grain bread
• 1 medium peach
• 1 cup cauliflower
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked quinoa
• 3/4 cup mango
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 small banana
• 2 fully cooked eggs
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cooked whole-grain pasta
• 1 medium pear
• 1 cup cauliflower
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 1 medium apple
• 1 cup cauliflower
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked chicken
• 1/2 cup rolled oats
• 1 cup cauliflower
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked chicken
• 3/4 cup cooked quinoa
• 1 cup sliced bell pepper
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked lentils
• 3/4 cup cooked couscous
• 1 cup sliced bell pepper
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked brown rice
• 1 medium apple
• 1 cup sliced bell pepper
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 3/4 cup berries
• 1 cup broccoli
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup chickpeas
• 2 slices whole-grain bread
• 1 cup sliced zucchini
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked turkey
• 1 cup cooked whole-grain pasta
• 1 cup green beans
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1/2 cup rolled oats
• 1 medium apple
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup berries
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces cooked salmon
• 2 slices whole-grain bread
• 1 cup chopped tomatoes
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup black beans
• 1 cup cooked whole-grain pasta
• 1 cup baby spinach
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1 medium pear
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked brown rice
• 1 medium pear
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 3/4 cup cooked barley
• 1 cup sliced zucchini
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium peach
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 3/4 cup cooked barley
• 1 cup sliced zucchini
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked lentils
• 3/4 cup cooked brown rice
• 1 cup baby spinach
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 2 slices whole-grain bread
• 1 cup sliced bell pepper
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces canned light tuna
• 1 cup cooked whole-grain pasta
• 1 cup baby spinach
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 slices whole-grain bread
• 3/4 cup berries
• 1 cup green beans
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1/2 cup rolled oats
• 1 medium peach
• 1 cup chopped tomatoes
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 slices whole-grain bread
• 1 medium peach
• 1 cup green beans
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked turkey
• 2 slices whole-grain bread
• 1 cup green beans
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces lean beef
• 3/4 cup cooked barley
• 1 cup sliced zucchini
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 3/4 cup cooked brown rice
• 1 cup chopped tomatoes
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 1 cup strawberries
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 3/4 cup cooked brown rice
• 1 cup sliced carrots
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup chickpeas
• 3/4 cup cooked couscous
• 1 cup chopped tomatoes
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium pear
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked turkey
• 1/2 cup rolled oats
• 1 cup chopped tomatoes
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium peach
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 3/4 cup cooked couscous
• 1 cup cauliflower
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium apple
• 2 fully cooked eggs
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup black beans
• 3/4 cup cooked brown rice
• 1 cup green beans
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1 cup cooked whole-grain pasta
• 1 cup broccoli
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked chicken
• 3/4 cup cooked couscous
• 1 cup green beans
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup mango
• 2 fully cooked eggs
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 1 medium sweet potato
• 1 cup sliced zucchini
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 3/4 cup cooked brown rice
• 1 cup sliced bell pepper
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked turkey
• 1/2 cup rolled oats
• 1 cup chopped tomatoes
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup chickpeas
• 1/2 cup rolled oats
• 1 cup baby spinach
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked turkey
• 3/4 cup cooked brown rice
• 1 cup cauliflower
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked chicken
• 3/4 cup cooked couscous
• 1 cup broccoli
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 3/4 cup cooked barley
• 1 cup green beans
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 slices whole-grain bread
• 1 medium peach
• 1 cup sliced carrots
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup strawberries
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 3/4 cup cooked quinoa
• 1 cup sliced carrots
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup chickpeas
• 1 cup cooked whole-grain pasta
• 1 cup sliced bell pepper
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked quinoa
• 3/4 cup blueberries
• 1 cup broccoli
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 1/2 cup rolled oats
• 1 cup cauliflower
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces cooked salmon
• 3/4 cup cooked brown rice
• 1 cup sliced zucchini
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked turkey
• 1 cup cooked whole-grain pasta
• 1 cup broccoli
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 1 medium peach
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium apple
• 2 fully cooked eggs
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1/2 cup rolled oats
• 3/4 cup berries
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 small banana
• 2 fully cooked eggs
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup black beans
• 3/4 cup cooked couscous
• 1 cup sliced zucchini
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked lentils
• 3/4 cup cooked brown rice
• 1 cup chopped tomatoes
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup blueberries
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 3/4 cup cooked quinoa
• 1 cup baby spinach
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked chicken
• 3/4 cup cooked couscous
• 1 cup sliced bell pepper
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked turkey
• 3/4 cup cooked barley
• 1 cup green beans
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup black beans
• 1 cup cooked whole-grain pasta
• 1 cup chopped tomatoes
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked quinoa
• 1 cup strawberries
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 1 cup strawberries
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1 medium pear
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 3/4 cup cooked brown rice
• 1 cup broccoli
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked brown rice
• 1 medium apple
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium peach
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces canned light tuna
• 3/4 cup cooked brown rice
• 1 cup baby spinach
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces canned light tuna
• 1 cup cooked whole-grain pasta
• 1 cup baby spinach
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup strawberries
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked chicken
• 3/4 cup cooked brown rice
• 1 cup sliced bell pepper
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cooked whole-grain pasta
• 1 medium pear
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 small banana
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 3/4 cup cooked brown rice
• 1 cup sliced zucchini
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1 cup cooked whole-grain pasta
• 1 cup sliced zucchini
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked turkey
• 3/4 cup cooked couscous
• 1 cup sliced carrots
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces cooked salmon
• 3/4 cup cooked brown rice
• 1 cup chopped tomatoes
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup mango
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces lean beef
• 3/4 cup cooked barley
• 1 cup chopped tomatoes
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces cooked salmon
• 1/2 cup rolled oats
• 1 cup green beans
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium pear
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces lean beef
• 3/4 cup cooked couscous
• 1 cup sliced zucchini
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup blueberries
• 1 cup plain Greek yogurt
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium apple
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup strawberries
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1 medium sweet potato
• 1 cup sliced carrots
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1 cup strawberries
• 1 cup sliced zucchini
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 3/4 cup cooked couscous
• 1 cup cauliflower
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 small banana
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 3/4 cup cooked brown rice
• 1 cup baby spinach
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup black beans
• 3/4 cup cooked quinoa
• 1 cup sliced bell pepper
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1 medium apple
• 1 cup sliced zucchini
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 3/4 cup cooked quinoa
• 1 cup sliced bell pepper
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 3/4 cup cooked couscous
• 1 cup sliced bell pepper
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 3/4 cup cooked couscous
• 1 cup green beans
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 medium peach
• 1 cup cottage cheese
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1 small banana
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 slices whole-grain bread
• 3/4 cup berries
• 1 cup sliced bell pepper
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces cooked salmon
• 3/4 cup cooked couscous
• 1 cup broccoli
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked couscous
• 3/4 cup berries
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 3/4 cup blueberries
• 1 cup sliced bell pepper
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 2 slices whole-grain bread
• 1 cup cauliflower
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup chickpeas
• 3/4 cup cooked brown rice
• 1 cup chopped tomatoes
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup mango
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 3/4 cup cooked couscous
• 1 cup sliced carrots
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1/2 cup rolled oats
• 3/4 cup blueberries
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup chickpeas
• 1 cup cooked whole-grain pasta
• 1 cup sliced zucchini
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup berries
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup black beans
• 1 cup cooked whole-grain pasta
• 1 cup green beans
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 6 ounces firm tofu
• 3/4 cup cooked quinoa
• 1 cup broccoli
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 1 cup strawberries
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked lentils
• 3/4 cup cooked brown rice
• 1 cup broccoli
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces canned light tuna
• 3/4 cup cooked quinoa
• 1 cup cauliflower
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1/2 cup rolled oats
• 3/4 cup berries
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces cooked salmon
• 2 slices whole-grain bread
• 1 cup sliced bell pepper
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 2 slices whole-grain bread
• 1 cup baby spinach
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1 cup cooked whole-grain pasta
• 1 cup chopped tomatoes
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces canned light tuna
• 3/4 cup cooked brown rice
• 1 cup cauliflower
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 3/4 cup cooked quinoa
• 1 cup baby spinach
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cooked couscous
• 3/4 cup mango
• 1 cup broccoli
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces cooked salmon
• 3/4 cup cooked barley
• 1 cup broccoli
• 1 teaspoon olive oil
• Garlic, herbs, or preferred seasoning

Directions

1. Cook the protein thoroughly.
2. Prepare the grain or starch.
3. Cook the vegetables until tender.
4. Combine and season to taste.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup blueberries
• 1 cup plain Greek yogurt
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces cooked turkey
• 1 medium sweet potato
• 1 cup green beans
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup mango
• 2 tablespoons nut or seed butter
• Whole-grain crackers or oats
• Optional cinnamon

Directions

1. Arrange or mix all ingredients.
2. Chill if desired and serve.

Stage note

Pair plant iron foods with vitamin C when practical; follow prescribed supplement guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 1/2 cup rolled oats
• 1 cup cauliflower
• 1 cup mixed greens or extra vegetables
• Olive oil, lemon, or preferred dressing

Directions

1. Prepare or warm the protein and grain.
2. Combine with vegetables.
3. Add dressing or seasoning and serve.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 3/4 cup mango
• 1 tablespoon nuts or seeds
• Cinnamon or preferred seasoning

Directions

1. Prepare the grain or protein base.
2. Add the fruit or vegetables.
3. Finish with nuts, seeds, or seasoning.

Stage note

Use pasteurized dairy and fully cooked eggs, meat, poultry, and seafood during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup plain Greek yogurt
• 1/3 cup berries
• 2 tablespoons chopped walnuts
• 1 tablespoon chia seeds
• 2 tablespoons low-sugar whole-grain cereal

Directions

1. Add yogurt to a bowl.
2. Top with berries, walnuts, chia seeds, and cereal.

Stage note

Pair carbohydrate foods with protein and fiber using the portions recommended by your diabetes care team.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 2 fully cooked eggs
• 1 thin slice whole-grain toast
• 1 cup sautéed spinach
• 1/4 avocado
• 1/4 cup berries

Directions

1. Cook eggs until firm.
2. Serve with toast, spinach, avocado, and berries.

Stage note

Use the meal and glucose targets provided by your healthcare team.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 cup cottage cheese
• 1/2 small apple, diced
• 1 tablespoon almond butter
• 1 tablespoon ground flaxseed
• Cinnamon

Directions

1. Place cottage cheese in a bowl.
2. Top with apple, almond butter, flaxseed, and cinnamon.

Stage note

Choose carbohydrate portions based on your individualized care plan.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 small high-fiber tortilla
• 2 fully cooked eggs
• 1/2 cup bell peppers
• 1/2 cup spinach
• 1/4 cup shredded cheese

Directions

1. Cook eggs and vegetables.
2. Fill tortilla with egg mixture and cheese.
3. Fold and toast until crisp.

Stage note

Check tortilla and cheese labels if you are also monitoring sodium.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1/3 cup rolled oats
• 3/4 cup unsweetened fortified soy milk
• 1 tablespoon peanut butter
• 1/4 cup berries
• 1 tablespoon chia seeds

Directions

1. Cook oats with milk.
2. Stir in peanut butter and chia seeds.
3. Top with berries.

Stage note

Oat portions and toppings can be adjusted to match your carbohydrate target.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 whole-grain tortilla
• 3 ounces cooked turkey
• 1 fully cooked egg
• 1 cup spinach
• 2 tablespoons plain Greek yogurt

Directions

1. Warm turkey and spinach.
2. Add egg and turkey mixture to tortilla.
3. Top with yogurt and roll.

Stage note

Use fully cooked eggs and reheated turkey during pregnancy.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces grilled chicken
• 1/2 cup cooked quinoa
• 2 cups romaine
• 1 cup cucumber and tomatoes
• 1 tablespoon olive oil and lemon

Directions

1. Layer greens, vegetables, quinoa, and chicken.
2. Dress with olive oil and lemon.

Stage note

Quinoa quantity can be adjusted to the carbohydrate amount recommended by your care team.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces cooked salmon
• 1/2 cup cooked lentils
• 2 cups baby spinach
• 1/2 cup roasted vegetables
• Lemon and herbs

Directions

1. Cook salmon thoroughly.
2. Arrange lentils, spinach, and vegetables in a bowl.
3. Top with salmon and lemon.

Stage note

Choose seafood that fits current pregnancy food-safety guidance.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 whole-grain tortilla
• 3 ounces cooked turkey
• 2 tablespoons hummus
• 1 cup cucumber and bell pepper
• 1 cup spinach

Directions

1. Spread hummus on tortilla.
2. Add turkey and vegetables.
3. Roll tightly and serve.

Stage note

Review packaged-food labels if sodium is also a concern.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 can light tuna, drained
• 1/2 cup white beans, rinsed
• 1 cup cucumber and tomatoes
• 2 cups mixed greens
• Olive oil and lemon

Directions

1. Combine tuna, beans, and vegetables.
2. Serve over greens with olive oil and lemon.

Stage note

Follow current pregnancy guidance for tuna type and weekly seafood intake.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces cooked chicken
• 1/2 cup cooked barley
• 2 cups low-sodium broth
• 1 cup carrots and celery
• 1 cup spinach

Directions

1. Simmer vegetables in broth until tender.
2. Add chicken, barley, and spinach.
3. Heat through before serving.

Stage note

Barley quantity can be adjusted to your individualized carbohydrate plan.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 ounces grilled chicken
• 1/2 cup chickpeas
• 1 cup cucumber and tomato
• 2 cups greens
• 2 tablespoons yogurt herb sauce

Directions

1. Layer greens, vegetables, chickpeas, and chicken.
2. Top with yogurt herb sauce.

Stage note

Use the chickpea portion that fits your meal target.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 5 ounces chicken breast
• 2 cups broccoli
• 1/2 cup cooked brown rice
• 1 tablespoon olive oil
• Lemon, garlic, and herbs

Directions

1. Cook chicken thoroughly with lemon and herbs.
2. Steam or roast broccoli.
3. Serve with brown rice.

Stage note

Rice portions may need adjustment according to your glucose plan.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 5 ounces salmon
• 2 cups green beans
• 1 small roasted sweet potato
• 1 teaspoon olive oil
• Lemon and dill

Directions

1. Bake salmon until fully cooked.
2. Roast sweet potato and green beans.
3. Serve with lemon and dill.

Stage note

Use your care team’s portion guidance for sweet potato or other starches.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 5 turkey meatballs, fully cooked
• 1 cup zucchini
• 3/4 cup cooked whole-grain pasta
• 1/2 cup no-sugar-added tomato sauce
• Italian herbs

Directions

1. Bake meatballs until fully cooked.
2. Sauté zucchini.
3. Serve with pasta and tomato sauce.

Stage note

Check sauce labels and use the pasta serving recommended by your care team.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 4 ounces lean beef
• 2 cups broccoli
• 1/2 cup cooked brown rice
• 1 teaspoon sesame oil
• Garlic and ginger

Directions

1. Cook beef thoroughly.
2. Stir-fry broccoli with garlic and ginger.
3. Serve over brown rice.

Stage note

Pairing rice with protein and vegetables may help create a more balanced meal.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 5 ounces firm tofu
• 1/2 cup shelled edamame
• 2 cups mixed vegetables
• 1/3 cup cooked brown rice
• 1 teaspoon low-sodium soy sauce

Directions

1. Brown tofu in a skillet.
2. Add vegetables and edamame.
3. Serve with brown rice and a small amount of sauce.

Stage note

Use the rice serving and sauce amount that fit your clinical plan.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 5 ounces chicken
• 1 small sweet potato, cubed
• 2 cups broccoli and bell pepper
• 1 tablespoon olive oil
• Paprika and garlic

Directions

1. Heat oven to 425°F.
2. Arrange chicken and vegetables on a sheet pan.
3. Roast until chicken is fully cooked.

Stage note

Sweet potato is a carbohydrate food; use the portion recommended for your meal.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1 small apple
• 2 tablespoons almond butter
• Cinnamon

Directions

1. Slice apple.
2. Serve with almond butter and cinnamon.

Stage note

A fruit-and-protein pairing can be adjusted to your snack target.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup plain Greek yogurt
• 2 tablespoons chopped walnuts
• 1/3 cup berries
• Cinnamon

Directions

1. Add yogurt to a bowl.
2. Top with walnuts, berries, and cinnamon.

Stage note

Choose unsweetened yogurt when possible and follow your snack target.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 1/4 cup hummus
• 1 cup cucumber and bell pepper
• 4 whole-grain crackers
• 1 cheese stick

Directions

1. Arrange ingredients in a divided container.
2. Keep chilled until ready to eat.

Stage note

Cracker portions can be adjusted to your recommended carbohydrate amount.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup cottage cheese
• 1/2 pear, diced
• 1 tablespoon pumpkin seeds
• Cinnamon

Directions

1. Place cottage cheese in a bowl.
2. Top with pear, pumpkin seeds, and cinnamon.

Stage note

Use the fruit serving that fits your snack plan.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3/4 cup shelled edamame
• 1/2 cup berries
• 1 ounce cheese
• Cucumber slices

Directions

1. Cook and cool edamame.
2. Pack with berries, cheese, and cucumber.

Stage note

This snack combines carbohydrate, protein, and fiber; adjust portions as needed.

Estimated nutrition: Estimated nutrition per serving (1 serving assumed). Calculated from the listed ingredient amounts using standard generic food values. Actual calories and macros may vary with brand, exact measurements, substitutions, cooking method, drained weight, and serving size.

Ingredients

• 3 tablespoons chia seeds
• 3/4 cup unsweetened milk or fortified soy milk
• 1 tablespoon peanut butter
• 1/3 cup berries
• Vanilla and cinnamon