If everyone ate this way, there would be no disease…

Darcy finished her nutrition thesis, which is about the nutritional needs of pregnancy. Part of it is a meal plan, which provides all the nutrition you could possibly need to live and not get sick, plus a few extra calories for pregnancy.

If you’re at all interested in food, you should go to Darcy’s blog and request a copy of her thesis. Even though it’s about the nutritional needs of pregnancy, I learned sooo much that applies to un-pregnant people too. Here’s the meal plan (remember to make the portions smaller if you aren’t pregnant):

2 eggs, scrambled (2nd/3rd trimester)
4oz salmon
1 c collard greens
1 c blueberries w/ 1 tbsp flax seed, 1 tbsp sesame seed, 1 tbsp cod liver oil, 1 tbsp molasses

2 tbsp almond butter (2nd/3rd trimester)
1 apple

4 oz buffalo patty
1 c cooked spinach w/ 1 tomato and 1 c mushrooms
½ c brown rice w/ 1 oz kelp, 1 tbsp tahini w/lemon juice and garlic
½ avocado (for 2nd/3rd trimester

1 oz almonds
1 c steamed or raw broccoli w/ lemon butter

1 c black bean salad w/ ½ diced bell pepper, 1 shredded carrot, ½ diced zucchini, green onion, garlic, 1 tsp olive oil
4 oz chicken breast tenders
2 c sautéed zucchini and yellow crookneck squash
1 mango (2nd/3rd trimester)

This daily meal plan would provide the following:

Calories protein(g) fiber(g) iron(mg) zinc (mg) calcium(mg) folic acid(mcg)
2800 163.3 67.3 27.4 22.7 1305 1183.5


  1. I sincerely wish I could eat healthier, but the idea of eating fish for breakfast (even salmon) doesn’t sound amazingly appetizing. It’s a shame, because I am sure that when you eat right, you feel amazing; but then I just need a giant croissant almond (living in Paris, you can’t escape the pastry).

    Does it make sense that I feel like my life is seriously several degrees blander if I don’t eat some crap? Probably has something to do with my sugar levels and cravings, but then again, have you ever had a real french pastry? The things are lethal.

    Much luck finding a new city!

  2. My Granny taught me to eat that way when I myself was wee.

    We lived on a farm and ate like this always.

    Now, I am 50 beautiful with two amazing daughters also beautiful with no zits, no colds, no cramps no fast food…..its true. It works. I can speak for it myself.

  3. I can second Callie, my grandad was diabetic and my grandma got used to cooking for one, so we all eat healthy now. 🙂 You get used to it and I feel all bloated and constipated when I eat crap. =/

  4. Darcey here…If you dont like fish, you can eat any other choice of protein rich meat in the morning. I like little elk medallions, or liver and eggs, or chicken soup, or such.

    The thing is, fish, like salmon, has all those amazingly healthy omega 3 fatty acids, which americans are sorely deficient in. If you don’t eat grass fed meat or deep sea fish, you’ll need it from somewhere else…i.e. fish oil (comes in caps too.)

    🙂 remember, this is just one day, for one pregnant lady in her 2nd or 3rd trimester. There is much flexibility here…it’s just an idea.

  5. Brahmakmal I love to be seconded.

    And you don’t have to eat fish for breakfast Mirazelle! Just grab a handful of almonds and skip the fish in the morning if its not you.

  6. First of all, I would like to say “yum.”

    Secondly, I pray that aversions include none of these things (I couldn’t even think of eggs or meat without retching when I was pg). Of course, later in the pregnancy, it might be a different story.

  7. Wow – Too bad my printer is in storage – I guess I should write that down, though. Most of that is stuff I eat regularly anyway, just not all in one day. 🙂 I love salmon and buffalo, but for breakfast I eat the blueberries with strawberries, yogurt, and walnuts. I made a spread of organic cream cheese, flax seeds, and organic capers and used it on salmon and Ezekiel bread for my favorite lunch for quite a while at my last assignment. I tend to have totally different meal plans in different cities, except for the smoothies (tofu, unsweetened chocolate almond milk, rice protien powder, and mixed frozen berries – I could live with just my blender, crock pot, and microwave).
    I’ll have to check out her blog.

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