Pregnancy + Breastfeeding - Menu 3 WINTER

Pregnancy + Breastfeeding - Menu 3 WINTER

Fish, Chicken, Meat
Give your baby the best start in life by optimising your health during your pregnancy and breastfeeding! This plan has been created with the special nutritional needs of pregnancy and breastfeeding in mind. It’s a 5 day plan offering healthy wholefood meals made from scratch in our kitchen, with no additives or preservatives. We have 4 menus on rotation so you’ll get plenty of variety too. To suit all stages of pregnancy and breastfeeding, the meals and snacks provided on this plan are your base. You'll receive breakfast, two lunches, dinner + two snacks each day and you can eat them in any order. If you’re beyond the first trimester, you’ll need to add a little extra food to meet the required calorie and nutrient levels for you and your baby. We provide a range of suggested foods to help you. The recommended calorie levels provided are in line with Australian recommendations. First trimester (1-12 weeks) – no extra food needed, just follow the plan. Second trimester (13-27 weeks) – add around 300 calories per day. Third trimester (28+ weeks) – add around 450 calories each day. Breastfeeding – add around 700 calories per day. Less if you’re also feeding some formula or beginning to wean. Pregnancy and breastfeeding is not a time to lose weight, however, if your BMI is above the recommended level, it may be possible to gain less weight during your pregnancy and moderately lose weight during breastfeeding. Please see your doctor and ensure you get medical supervision at this time. For more information read Zoe Bingley-Pullin’s post, Pregnancy & Breastfeeding Nutrition. Please read the instructions on this plan carefully before you begin and seek your own medical or nutrition advice to see if this is right for you. We allow you to swap out up to 3 meals in any one plan. To swap items in your plan please name the meal and advise its replacement. Orders that do not advise a replacement meal will not have their swaps processed. If you want to swap out more than 3 meals or choose your own meals then we suggest you use the Build Your Own Plan which allows you to customise and create your own plan from scratch.

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Meal Plan

Day 1138g Protein  104g Carbs  74g Fat

Breakfast
Honey, vanilla + 5 seed porridge
  • 185 Calories
  • 6g Protein
  • 21g Carbs
  • 8g Fat
Lunch
Halloumi + freekeh salad
  • 405 Calories
  • 16g Protein
  • 37g Carbs
  • 12g Fat
Snack
Raw cacao bar
  • 150 Calories
  • 12g Protein
  • 5g Carbs
  • 9g Fat
Afternoon meal
Chicken, pancetta + butter bean cassoulet
  • 421 Calories
  • 49g Protein
  • 13g Carbs
  • 18g Fat
Dinner
Lamb tagine w apricots + quinoa pilaf
  • 426 Calories
  • 46g Protein
  • 20g Carbs
  • 16g Fat
Snack
Hazelnut + almond bar
  • 171 Calories
  • 9g Protein
  • 8g Carbs
  • 11g Fat

Day 2101g Protein  154g Carbs  77g Fat

Breakfast
Muesli w cranberry
  • 259 Calories
  • 8g Protein
  • 26g Carbs
  • 12g Fat
Lunch
Chicken poké bowl with pepita + cranberry
  • 357 Calories
  • 22g Protein
  • 7g Carbs
  • 26g Fat
Snack
Choc mint slice
  • 168 Calories
  • 6g Protein
  • 12g Carbs
  • 10g Fat
Afternoon Meal
Texan beef wrap
  • 314 Calories
  • 27g Protein
  • 27g Carbs
  • 10g Fat
Dinner
Sticky sweet chilli salmon w stir fry vegetables
  • 370 Calories
  • 34g Protein
  • 18g Carbs
  • 16g Fat
Snack
Mango w chia seeds smoothie
  • 303 Calories
  • 4g Protein
  • 64g Carbs
  • 3g Fat

Day 398g Protein  165g Carbs  78g Fat

Breakfast
Fruit toast w butter
  • 291 Calories
  • 9g Protein
  • 51g Carbs
  • 12g Fat
Lunch
Spinach chana dhal w rice
  • 300 Calories
  • 13g Protein
  • 49g Carbs
  • 4g Fat
Snack
Organic tamari almonds
  • 240 Calories
  • 8g Protein
  • 2g Carbs
  • 22g Fat
Afternoon Meal
Sicilian lemon chicken w zucchini rice
  • 381 Calories
  • 31g Protein
  • 31g Carbs
  • 14g Fat
Dinner
Ocean trout w honey mustard pecan crust + Spinach
  • 382 Calories
  • 29g Protein
  • 17g Carbs
  • 21g Fat
Snack
Fudgelicious Protein Bar
  • 146 Calories
  • 8g Protein
  • 15g Carbs
  • 5g Fat

Day 4120g Protein  144g Carbs  69g Fat

Breakfast
Breakfast beans w GF toast
  • 233 Calories
  • 9g Protein
  • 38g Carbs
  • 4g Fat
Lunch
Chicken saag w basmati rice
  • 369 Calories
  • 27g Protein
  • 27g Carbs
  • 15g Fat
Snack
Cappuccino bar
  • 207 Calories
  • 13g Protein
  • 5g Carbs
  • 15g Fat
Afternoon Meal
Mexican jumping beans w couscous
  • 398 Calories
  • 18g Protein
  • 55g Carbs
  • 9g Fat
Dinner
Beef ragu with cauliflower mash
  • 341 Calories
  • 45g Protein
  • 11g Carbs
  • 12g Fat
Snack
Almond, pistachio + lemon bar
  • 191 Calories
  • 8g Protein
  • 8g Carbs
  • 14g Fat

Day 594.5g Protein  154g Carbs  82g Fat

Breakfast
GF toast w hummus + tomato pesto
  • 376 Calories
  • 12g Protein
  • 46g Carbs
  • 13g Fat
Lunch
Thai spiced pumpkin soup
  • 218 Calories
  • 7g Protein
  • 26g Carbs
  • 9g Fat
Side
Sourdough roll
  • 133 Calories
  • 4g Protein
  • 24g Carbs
  • 2g Fat
Snack
Berry crunch bar
  • 155 Calories
  • 3.5g Protein
  • 7g Carbs
  • 12g Fat
Afternoon Meal
Spaghetti bolognese
  • 306 Calories
  • 18g Protein
  • 35g Carbs
  • 8g Fat
Dinner
Chicken hot pot with root vegetables
  • 380 Calories
  • 42g Protein
  • 14g Carbs
  • 16g Fat
Snack
Organic tamari almonds
  • 240 Calories
  • 8g Protein
  • 2g Carbs
  • 22g Fat

Day 6121g Protein  143g Carbs  72g Fat

Breakfast
Tofu scramble w GF toast
  • 181 Calories
  • 13g Protein
  • 14g Carbs
  • 8g Fat
Lunch
Chicken + corn tortilla
  • 397 Calories
  • 33g Protein
  • 33g Carbs
  • 14g Fat
Snack
Choc banana smoothie
  • 219 Calories
  • 12g Protein
  • 32g Carbs
  • 5g Fat
Afternoon meal
San choy bau w rice
  • 394 Calories
  • 25g Protein
  • 35g Carbs
  • 15g Fat
Dinner
Cumin spiced lamb w barley risotto
  • 378 Calories
  • 29g Protein
  • 21g Carbs
  • 19g Fat
Snack
Hazelnut + almond bar
  • 171 Calories
  • 9g Protein
  • 8g Carbs
  • 11g Fat

Day 7100g Protein  156g Carbs  60g Fat

Breakfast
Bircher muesli
  • 249 Calories
  • 9g Protein
  • 27g Carbs
  • 11g Fat
Lunch
Red lentil + sweet potato soup
  • 203 Calories
  • 13g Protein
  • 30g Carbs
  • 1g Fat
Side
Sourdough roll
  • 133 Calories
  • 4g Protein
  • 24g Carbs
  • 2g Fat
snack
Hazelnut + almond bar
  • 171 Calories
  • 9g Protein
  • 8g Carbs
  • 11g Fat
Afternoon meal
Persian lamb w pita bread
  • 385 Calories
  • 28g Protein
  • 43g Carbs
  • 10g Fat
Dinner
Chicken Bengali style w eggplant + beans
  • 367 Calories
  • 32g Protein
  • 18g Carbs
  • 17g Fat
Snack
Choc orange bliss bar
  • 118 Calories
  • 5g Protein
  • 6g Carbs
  • 8g Fat