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Pregnancy + Breastfeeding - Week 2 WINTER 20

Pregnancy + Breastfeeding - Week 2 WINTER 20

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 1121g Protein  140g Carbs  65g Fat

Breakfast
Toasted muesli w yoghurt
  • 277 Calories
  • 6g Protein
  • 40g Carbs
  • 9g Fat
Snack
Raw cacao bar
  • 150 Calories
  • 12g Protein
  • 5g Carbs
  • 9g Fat
Lunch
Salmon + mushroom filo
  • 327 Calories
  • 16g Protein
  • 36g Carbs
  • 11g Fat
Afternoon meal
Chicken cacciatore w brown rice
  • 422 Calories
  • 39g Protein
  • 39g Carbs
  • 12g Fat
Dinner
Cinnamon scented lamb w spicy eggplant
  • 347 Calories
  • 41g Protein
  • 14g Carbs
  • 13g Fat
Snack
Coconut + cashew bar
  • 153 Calories
  • 7g Protein
  • 6g Carbs
  • 11g Fat

Day 2129g Protein  138g Carbs  72g Fat

Breakfast
Fruit toast w butter
  • 291 Calories
  • 9g Protein
  • 51g Carbs
  • 12g Fat
Snack
Choc orange bliss bar
  • 118 Calories
  • 5g Protein
  • 6g Carbs
  • 8g Fat
Lunch
Chicken breast w white lentil risotto
  • 323 Calories
  • 32g Protein
  • 23g Carbs
  • 11g Fat
Afternoon meal
Chicken + corn tortilla
  • 397 Calories
  • 33g Protein
  • 33g Carbs
  • 14g Fat
Dinner
Arabian beef w sweet potato, carrots + almonds
  • 397 Calories
  • 41g Protein
  • 17g Carbs
  • 16g Fat
Snack
Hazelnut + almond bar
  • 171 Calories
  • 9g Protein
  • 8g Carbs
  • 11g Fat

Day 393g Protein  124g Carbs  77g Fat

Breakfast
Breakfast frittata
  • 207 Calories
  • 12g Protein
  • 12g Carbs
  • 11g Fat
Snack
Cherrylicious bar
  • 133 Calories
  • 2g Protein
  • 7g Carbs
  • 10g Fat
Lunch
Vege lasagna
  • 286 Calories
  • 11g Protein
  • 30g Carbs
  • 13g Fat
Afternoon meal
San choy bau w rice
  • 394 Calories
  • 25g Protein
  • 35g Carbs
  • 15g Fat
Dinner
Lamb pastilla
  • 385 Calories
  • 30g Protein
  • 35g Carbs
  • 13g Fat
Snack
Cappuccino bar
  • 207 Calories
  • 13g Protein
  • 5g Carbs
  • 15g Fat

Day 4103g Protein  132g Carbs  76g Fat

Breakfast
Muesli w cranberry
  • 259 Calories
  • 8g Protein
  • 26g Carbs
  • 12g Fat
Snack
Salted caramel bar
  • 119 Calories
  • 5g Protein
  • 7g Carbs
  • 8g Fat
Lunch
Chicken san choy bau w rice
  • 381 Calories
  • 27g Protein
  • 39g Carbs
  • 12g Fat
Afternoon meal
Spinach filo
  • 328 Calories
  • 17g Protein
  • 17g Carbs
  • 20g Fat
Dinner
Kashmiri lamb curry + basmati rice
  • 386 Calories
  • 38g Protein
  • 35g Carbs
  • 10g Fat
Snack
Almond, pistachio + lemon bar
  • 191 Calories
  • 8g Protein
  • 8g Carbs
  • 14g Fat

Day 582g Protein  117g Carbs  55g Fat

Breakfast
Breakfast beans w GF toast
  • 233 Calories
  • 9g Protein
  • 38g Carbs
  • 4g Fat
Snack
Coconut + cashew bar
  • 153 Calories
  • 7g Protein
  • 6g Carbs
  • 11g Fat
Lunch
Chicken minestrone soup
  • 203 Calories
  • 16g Protein
  • 18g Carbs
  • 6g Fat
Afternoon meal
Spaghetti bolognese
  • 306 Calories
  • 18g Protein
  • 35g Carbs
  • 8g Fat
Dinner
Thai red curry w salmon, sweet potato, beans + peas
  • 448 Calories
  • 32g Protein
  • 20g Carbs
  • 26g Fat