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Pregnancy + Breastfeeding - Week 2 SUMMER 20

Pregnancy + Breastfeeding - Week 2 SUMMER 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.

YWe 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 198g Protein  156g Carbs  80g Fat

Breakfast
GF toast w hummus + tomato pesto
  • 376 Calories
  • 12g Protein
  • 46g Carbs
  • 13g Fat
Snack
Hazelnut + almond bar
  • 171 Calories
  • 9g Protein
  • 8g Carbs
  • 11g Fat
Lunch
Turmeric roast potato salad
  • 273 Calories
  • 7g Protein
  • 27g Carbs
  • 14g Fat
Afternoon meal
Chicken + corn tortilla
  • 397 Calories
  • 33g Protein
  • 33g Carbs
  • 14g Fat
Dinner
Chicken + lentil curry w basmati rice
  • 420 Calories
  • 30g Protein
  • 36g Carbs
  • 17g Fat
Snack
Coconut + cashew bar
  • 153 Calories
  • 7g Protein
  • 6g Carbs
  • 11g Fat

Day 2115g Protein  126g Carbs  83g Fat

Breakfast
Tofu scramble w GF toast
  • 181 Calories
  • 13g Protein
  • 14g Carbs
  • 8g Fat
Snack
Choc banana smoothie
  • 219 Calories
  • 12g Protein
  • 32g Carbs
  • 5g Fat
Lunch
Spicy chicken + couscous salad
  • 403 Calories
  • 25g Protein
  • 21g Carbs
  • 24g Fat
Afternoon meal
Texan beef wrap
  • 314 Calories
  • 27g Protein
  • 27g Carbs
  • 10g Fat
Dinner
Thai red curry w salmon, sweet potato, beans + peas
  • 448 Calories
  • 32g Protein
  • 20g Carbs
  • 26g Fat
Snack
Choc mint slice
  • 168 Calories
  • 6g Protein
  • 12g Carbs
  • 10g Fat

Day 3123g Protein  95g Carbs  92g Fat

Breakfast
Breakfast beans w GF toast
  • 233 Calories
  • 9g Protein
  • 38g Carbs
  • 4g Fat
Snack
Organic tamari almonds
  • 240 Calories
  • 8g Protein
  • 2g Carbs
  • 22g Fat
Lunch
Italian lamb salad w slaw
  • 337 Calories
  • 26g Protein
  • 5g Carbs
  • 23g Fat
Afternoon meal
Chicken + almond filo wrap
  • 394 Calories
  • 36g Protein
  • 20g Carbs
  • 18g Fat
Dinner
Pork + prawn meatballs balls in tom yum broth
  • 314 Calories
  • 31g Protein
  • 25g Carbs
  • 10g Fat
Snack
Cappuccino bar
  • 207 Calories
  • 13g Protein
  • 5g Carbs
  • 15g Fat

Day 495g Protein  146g Carbs  57g Fat

Breakfast
Muesli w cranberry
  • 259 Calories
  • 8g Protein
  • 26g Carbs
  • 12g Fat
Lunch
Lemon + herb chicken meatballs w penne
  • 320 Calories
  • 27g Protein
  • 40g Carbs
  • 11g Fat
Afternoon meal
Vegetarian bolognese w spaghetti
  • 373 Calories
  • 17g Protein
  • 56g Carbs
  • 5g Fat
Dinner
Greek lamb w Chickpea + kumera masala
  • 369 Calories
  • 34g Protein
  • 16g Carbs
  • 18g Fat
Snack
Hazelnut + almond bar
  • 171 Calories
  • 9g Protein
  • 8g Carbs
  • 11g Fat

Day 587g Protein  150g Carbs  72g Fat

Breakfast
Toasted muesli w yoghurt
  • 277 Calories
  • 6g Protein
  • 40g Carbs
  • 9g Fat
Snack
Organic tamari almonds
  • 240 Calories
  • 8g Protein
  • 2g Carbs
  • 22g Fat
Lunch
Vegetable + lentil soup
  • 166 Calories
  • 11g Protein
  • 24g Carbs
  • 1g Fat
Side
Sourdough roll
  • 133 Calories
  • 4g Protein
  • 24g Carbs
  • 2g Fat
Afternoon meal
Salmon + mushroom filo
  • 327 Calories
  • 16g Protein
  • 36g Carbs
  • 11g Fat
Dinner
Chicken w preserved lemon + turmeric zucchini
  • 354 Calories
  • 36g Protein
  • 12g Carbs
  • 17g Fat
Snack
Choc mint slice
  • 168 Calories
  • 6g Protein
  • 12g Carbs
  • 10g Fat