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Pregnancy + Breastfeeding - Week 1 WINTER 20

Pregnancy + Breastfeeding - Week 1 WINTER 20

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.

$244.00

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Meal Plan

Day 179g Protein  132g Carbs  84g Fat

Breakfast
Mango, coconut, chia + quinoa porridge
  • 310 Calories
  • 6g Protein
  • 25g Carbs
  • 20g Fat
Snacks
Open sesame bar
  • 194 Calories
  • 8g Protein
  • 10g Carbs
  • 13g Fat
Lunch
Chicken + corn tortilla
  • 397 Calories
  • 33g Protein
  • 33g Carbs
  • 14g Fat
Dinner
Vegetable tagine w quinoa
  • 279 Calories
  • 8g Protein
  • 36g Carbs
  • 9g Fat
Lunch
Tuna Provencale w Freekah Risotto
  • 245 Calories
  • 16g Protein
  • 26g Carbs
  • 6g Fat
Snacks
Organic tamari almonds
  • 240 Calories
  • 8g Protein
  • 2g Carbs
  • 22g Fat

Day 250g Protein  141g Carbs  49g Fat

Breakfast
Muesli w cranberry
  • 259 Calories
  • 8g Protein
  • 26g Carbs
  • 12g Fat
Snacks
Choc orange bliss bar
  • 118 Calories
  • 5g Protein
  • 6g Carbs
  • 8g Fat
Dinner
Italian meatballs w spinach risoni
  • 419 Calories
  • 29g Protein
  • 21g Carbs
  • 24g Fat
Sides
Sourdough roll
  • 133 Calories
  • 4g Protein
  • 24g Carbs
  • 2g Fat
Breakfast
Mango w chia seeds smoothie
  • 303 Calories
  • 4g Protein
  • 64g Carbs
  • 3g Fat

Day 375g Protein  186g Carbs  62g Fat

Breakfast
Mixed berry w cacao smoothie
  • 268 Calories
  • 4g Protein
  • 54g Carbs
  • 3g Fat
Lunch
Eggplant parmigiana w couscous
  • 303 Calories
  • 12g Protein
  • 38g Carbs
  • 14g Fat
Snacks
Cherrylicious bar
  • 133 Calories
  • 2g Protein
  • 7g Carbs
  • 10g Fat
Dinner
Chicken + lentil curry w basmati rice
  • 394 Calories
  • 30g Protein
  • 36g Carbs
  • 17g Fat
Lunch
Greek meatballs w pasta
  • 363 Calories
  • 22g Protein
  • 44g Carbs
  • 10g Fat
Snacks
Salted caramel bar
  • 119 Calories
  • 5g Protein
  • 7g Carbs
  • 8g Fat

Day 4116g Protein  132g Carbs  73g Fat

Breakfast
Fruit toast w butter
  • 291 Calories
  • 9g Protein
  • 51g Carbs
  • 12g Fat
Lunch
Broccoli + almond soup
  • 174 Calories
  • 10g Protein
  • 11g Carbs
  • 8g Fat
Snacks
Protein nut bar
  • 180 Calories
  • 6g Protein
  • 2g Carbs
  • 16g Fat
Dinner
Slow cooked beef with vegetables + lentils
  • 423 Calories
  • 43g Protein
  • 21g Carbs
  • 14g Fat
Snacks
Hazelnut + almond bar
  • 171 Calories
  • 9g Protein
  • 8g Carbs
  • 11g Fat
Lunch
Chicken cacciatore w brown rice
  • 422 Calories
  • 39g Protein
  • 39g Carbs
  • 12g Fat

Day 577g Protein  92g Carbs  53g Fat

Breakfast
Breakfast frittata
  • 207 Calories
  • 12g Protein
  • 12g Carbs
  • 11g Fat
Snacks
Choc banana smoothie
  • 219 Calories
  • 12g Protein
  • 32g Carbs
  • 5g Fat
Dinner
Salmon chermoula w Spinach + lemon oil
  • 351 Calories
  • 32g Protein
  • 1g Carbs
  • 24g Fat
Sides
Chick pea + kumera masala
  • 111 Calories
  • 3g Protein
  • 12g Carbs
  • 5g Fat
Lunch
Spaghetti bolognese
  • 306 Calories
  • 18g Protein
  • 35g Carbs
  • 8g Fat