In the April/May 2008 issue, we gave you tips and recipes that show you how to make the most of your prenatal diet by including more of the things you may not eat on a regular basis—such as more vegetables if you eat a meat-based diet, and more meat and fish if you usually eat vegetarian. Following is a three-day meal plan and snacks that demonstrate just how easy it is to flex your diet.

Meal Plan
To make flexing your diet as easy as possible, here's a three-day meal plan that includes plenty of fruits and vegetables, as well as some meat and fish. Whether you follow it to the letter, or pick and choose the meals that appeal most to you, be assured you're getting quality nutrition in every bite.

Recipes follow for foods marked with a single asterisk(*); vegan substitutions available for foods marked with a double asterisk (**). Nutritional information does not include snacks. During your second and third trimesters, choose two snacks per day from the following list for the additional 300 calories you and your baby need.

Vegan Substitutions**

Intead of	Use
Asiago cheese	soy-based Parmesan
Beef hamburger	soy veggie patty
Beef tenderloin steak	seasoned extra-firm tofu
Butter	trans-fat-free soy or corn-based margarine
Grilled chicken	seasoned soy "chicken-style" strips
Mayonnaise	soy-based mayonnaise
Milk	low-fat soy, almond or rice milk
Parmesan cheese	soy-based Parmesan
Pork tenderloin	teriyaki-flavored, extra-firm baked tofu
Ranch dressing	balsamic vinaigrette
Salmon	increase mushrooms, use soy-based cheese
Water-packed light tuna	1/2 to 2/3 cup garbanzo beans
Yogurt	soy-based yogurt

DAY ONE

Breakfast
1 1/2 cups cooked oatmeal (made with 1% milk) and mixed with 2 tablespoons dried cherries and 2 tablespoons chopped walnuts
1 cup 100% pomegranate juice

Lunch
Crunchy Tuna Wrap: 3 ounces water-packed light tuna** mixed with 1 tablespoon light mayonnaise**, 1 tablespoon chopped onion and 1 tablespoon chopped celery on a whole-wheat flour tortilla (8-inch)
Strawberry Spinach Salad: 2 cups fresh spinach leaves, 1/2 cup sliced strawberries, 2 tablespoons honey-roasted almonds and 2 tablespoons light raspberry vinaigrette dressing
1 kiwi fruit
1/2 cup 1% milk**

Dinner
Chinese Five-Spice Pork Tenderloin*
1 cup cooked whole-wheat couscous
1 teaspoon butter**
1 cup cooked edamame (soybeans)
1 cup 1% milk

Day One Nutritional Information: 2,115 calories, 27% fat (64 g), 50% carbohydrate (268 g), 23% protein (122 g), 35 g fiber, 16.5 mg iron, 1,275 mg calcium, 318 mcg folate, 208 mg vitamin C, 9.5 mg zinc.

DAY TWO

Breakfast
1 cup low-fat vanilla yogurt** mixed with 2 teaspoons ground flax seed and 1 tablespoon wheat germ
1 whole-wheat mini bagel topped with 1 tablespoon almond butter and 1 tablespoon chopped dates
1 cup 100% ruby-red grapefruit juice

Lunch
1 1/2 cups black-bean soup
Chipotle Beef Burger* **
1 cup green, red and yellow bell pepper strips
2 tablespoons light ranch dressing**
1 cup 1% milk**
1/2 cup mango chunks

Dinner
3 ounces grilled chicken breast** seasoned with salt-free lemon-pepper blend
1 cup cooked whole-wheat penne topped with 2 teaspoons grated Parmesan cheese**
1 cup steamed broccoli
1 teaspoon butter**
Red Onion-Orange Salad: 3/4 cup each fresh spinach leaves and romaine, 3 thin slices red onion, 1/2 cup mandarin oranges and 2 teaspoons light balsamic olive oil vinaigrette
1 banana
1 cup 1% milk

Day Two Nutritional Information: 2,200 calories, 25% fat (62 g), 54% carbohydrate (297 g), 21% protein (115 g), 36 g fiber, 17 mg iron, 1,502 mg calcium, 547 mg folate, 609 mg vitamin C, 20 mg zinc.


DAY THREE

Breakfast
Salmon and Portobello Mushroom Frittata* **
1 whole-wheat English muffin
2 teaspoons butter**
1 1/2 cups mixed fresh berries (blackberries, blueberries, raspberries)
1 cup 1% milk**

Lunch
Mediterranean Bean Salad: 4 cups shredded romaine and mixed greens, 1/2 cup cannellini beans, 1/3 cup chopped roasted red bell peppers, 1/3 cup marinated artichoke hearts, 8 grape tomatoes, 5 kalamata olives, 1/4 cup Asiago cheese** and 3 tablespoons light Italian vinaigrette dressing
8 whole-wheat crackers
1 cup red grapes
1/2 cup 1% milk**

Dinner
3 ounces grilled or broiled beef tenderloin steak**
1 medium sweet potato, baked and topped with 2 teaspoons butter** and 1/4 teaspoon cinnamon
1 cup steamed asparagus spears
1 whole-wheat dinner roll
1 teaspoon butter**
1 1/2 cups mixed melon chunks (cantaloupe, honeydew and watermelon)
1 cup 1% milk**

Day Three Nutritional Information: 2,075 calories, 33% fat (76 g), 48% carbohydrate (248 g), 19% protein (98 g), 41 g fiber, 19.5 mg iron, 1,720 mg calcium, 591 mcg folate, 160 mg vitamin C, 15 mg zinc.


RECIPES

Chinese Five-Spice Pork Tenderloin
Chipotle Beef Burgers
Salmon and Portobello Mushroom Frittata
Smart Snacks