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Wednesday, December 24, 2008

Omelet with Broccoli and Mushrooms,Sample Pregnancy Meal Plan



The calcium rich omelet with hearty serving of vegetable was my regular in breakfast during pregnancy.The recipe is off to Sangeeth's Eat Healthy during pregnancy mommy event, along with the sample pregnancy meal planner will some of my suitable nutritious recipes for a healthy pregnancy.


Serves 1 mommy-to-be

Ingredients
1/2 a small onion,sliced
1/3 cup chopped mushrooms
1/3 cup finely chopped broccoli
2 large Organic Eggs
1 small clove garlic,chopped
1/4 teaspoon Salt
1/4 teaspoon black pepper
2 tablespoon of Extra Virgin Olive Oil(EVOO)

Method
Heat a non-stick pan on medium flame.Drizzle a tablespoon of EVOO around the heated pan,add the sliced onions and chopped garlic ,saute for a minute,the add the mushrooms and broccoli.Season with salt and pepper and cook for 3-4 minutes until veggies are tender,transfer in a bowl.
Meanwhile whisk eggs with salt for few seconds until you see tiny bubbles.Season with salt and pepper.Drizzle a tablespoon of EVOO on the same pan. Pour in the egg mixture. Let the eggs set before flipping that takes about 2 minutes. Flip and let cook for another minute.Set on the serving plate,arrange the cooked veggies on the center and fold.Serve with a dash of hot and sweet sauce on the top.

Sample Pregnancy Meal Plan
I have prepared a sample pregnancy meal plan for 8 days following closely the
Pregnancy Food guide.Pregnant women need additional 300 calories per day to allow the mother's body to change and the baby to grow. The calorie needs may vary according to your pre-pregnancy weight and the amount of weight need to be gained.

Day1
Breakfast : Carrot juice\Apple juice\orange juice\cranberry juice,Pomegranate Bread,Boiled Egg,milk
Lunch:Fish vegetable cutlets,Broccoli rice Casserole ,Carrot Pudding
Dinner:Vegetable Sprouts Noodles, Low fat Cranberry Creme Brulee
Snacks:Guacamole with multi grain chips

Day2

BreakFast:Whole Fruit(Apple/pears/plum/peaches/banana),Fruit Challah with Cranberry Preserves,milk
Lunch:Mushroom Walnut Soup,Penne Pasta with Purple Cauliflower,low fat ice cream
Dinner:Baked Pomfret with Vegetable stir fried Brown Rice,Pumpkin lentil soup,Nuts and fresh fruit salad
Snacks:Pumpkin Chocolate Biscotti


Day3
BreakFast:Berry Banana Soy Smoothie
,milk,Almond Orange Muffins
Lunch:Chicken Soup,Fruit and Nut Saffron Brown rice Pilaf,Dal Makhani
Dinner:Sesame Dinner rolls with Chicken Shorba ,milk or ice cream
Snacks:Fruit Chaat,Energy Bites

Day4
BreakFast:Omelet with Broccoli and Mushrooms,Nutty fruity granola
Lunch:Garlic Herb Chicken,Green Mango Rice,salad,Falooda
Dinner:Salad Olviye,Mint Lentil Soup,Carrots and avocado pasta
Snacks:Energy Bites

Day5
BreakFast:Flax Blueberry Smoothie,Green Dosa or Vada with chutney
Lunch:Semolina Veggie Soup,Soy vegetable biryani,Beet Cheese Treats
Dinner:Banana Flower Vegetable Cutlets,Vegetable Crepes with Cabbage and Spring Onions,Avocado fruit cream
Snacks:Peanut Bites

Day6
BreakFast:Gobi Paratha,milk,Whole Fruit
Lunch:Green Mung Khichdi with Sesame Chutney,Bread Pudding(Double ka meetha)
Dinner:Sesame chicken with Sauteed Cabbage Salad and Red potato Oven fries,Spice Apple and Pomegranate Pie
Snacks:Sweet and savory phyllo shells

Day7
BreakFast:Fruit crepes,whole fruit,milk
Lunch:Mutli Seed Bread Sandwich,leafy green salad,fruit juice
Dinner:Kofta Pulao,Sprouts and Snap Peas Salad,milk
Snacks:Oat meal Fruit macaroons

Day8
BreakFast:Saffron Bread,Milk,Whole Fruit
Lunch:Broccoli Soup, Gingered eggplant and snap peas pasta, Milk
Dinner:Sesame Buns with vegetables , Green meat Kababs,Fruit juice
Snacks:Cherry Nut Crescents

30 comments:

Jen said...

Happy holidays!
informative post ,thanks for your efforts to prepare the pregnancy planner.

Mediterranean kiwi said...

we have broccoli growing int he garden - you've given me a good idea to pair it with mushrooms
happy holidays!

Arundhuti said...

lovely omelete....happy holidays!

Priya said...

Happy holidays Yasmeen, Omelette looks gorgeous...Wat a fabulous menu plan!!! delicious!!

Keerthana said...

Hi Yasmeen, that's a great menu planner u have there! happy holidays!

Simmi said...

Happy Holidays.Nutritious omelet and the pregnancy meal plan.

Sharmi said...

oh that cookie looks so good!!

Cham said...

Happy Holidays and that is a cool menu!

Ann said...

oops there yasmeen..for the extremely yummy looking omlette..tempting me to grab from the screen itself.
btw,great work on pregnancy meal plan..
Merry christmas yasmeen

Curry Leaf said...

Wow,Healthy menu plan.Lovely Y.Wishing You very Happy Holidays and wonderful New Year

sefa said...

Are you expecting a baby Yasmeen?
If so, congratulations :)

Btw, the omelet looks delicious.. too bad I don't have broccoli and all supermarkets (and shops) are closed until Saturday :(

Pearlsofeast said...

Wow lovely plan and Love the fluffy omelet.Yasmeen, I love the filling in the omelet esp veggies.

Navita said...

Wow..Pecan cookies...I WANT ONE...no TWO..! :)

Hey Yasmeen, once I am pregnant..I will ask u to guide me thru ( am away from home-mom n mil)..so u see (but tht will not be sometime soon..lol)

Loved the omellete..only thing I don't like brocolli..

rekhas kitchen said...

woooow what a meal plan omelet looks so yummy great choice with broccoli and mushroom intresting

vidhas said...

Happy holidays yo you. Wow!! such a great diet for pregenent woman. nice omlet.

SriLekha said...

omelette is looking great and yum!

Anamika:The Sugarcrafter said...

very informative and quite detailed..good work.
I would also like to wish you Merry Christmas and wonderful ushering into new year 2009.
thanks for passing by...

Sam said...

Happy holidays.Fulfilling omelet and the preg. menu plan.

Varsha Vipins said...

Happy Xmas Yasmeen..Lovely Omlette and Hats off for the superb meal plan..:)

maimoona said...

Excellent meal planner!Iam sure it would be great for moms.
Thanks for the beautiful and informative mail u mailed me.
Zabardast Omelet banaya aap ne !

Sanghi said...

Nice healthy dishes yasmeen..
Have a card for you in my blog, kindly check it out!

Mahimaa's kitchen said...

very useful diet plan for pregnant women.good one.

Kate / Kajal said...

Heya , wish you very Happy Holidays n seasons Greetings .

Anjum said...

hey thanks yasmeen for this meal planner n lovely omlette recipe...it will really help me in this period

anudivya said...

That is quite a menu! I bet it would be beneficial to all the new mothers out there. Great work.

vidhas said...

delicious Omlette. Even though I don't take eggs , i make for kids. nice idea of adding veggies.

Dershana said...

I do have veg and bean stuffed omelets once in a while, yasmeen. I use just the egg whites with a little cornflour to make it bind better. Thank you for sharing the pregnancy meal plan. Looks great!

JKM said...

Thanks for the meal plan.I have to try the superb omelet.

admin said...

thank for good info and nice blog ^_^ Teenage Diet Plan

Healthy pregnancy diet said...

Nice blog. Thanks for sharing.

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