NEW Pregnancy and Breastfeeding Meal Plan PLUS Mama's Milk Making Smoothie
Zing Wellbeing’s NEW Pregnancy and Breastfeeding meal plan, we aim to provide guidance around the nutritional requirements during this time of life by providing whole food and nutrient rich meal options.
Our Pregnancy and Breastfeeding specific meal planner is full of all the important ingredients you need to help you throughout your pregnancy journey and beyond.
High in protein, healthy fats and whole foods to support both your growing baby and your changing body's needs.
Rich in protein
Protein is especially important during pregnancy and breastfeeding to support maternal health and infant growth.
Zing Wellbeing provides options for protein sources such as eggs, beef, chicken, quinoa, salmon, black beans, chickpeas and turkey.
Egg in particular are a great protein to have during this time as they are a high-quality protein source, providing essential amino acids that support tissue growth and development for both mother and baby. Eggs also provide choline for baby’s brain and nervous system.
High in healthy fats
Healthy fats support baby’s brain and eye development, aid in absorbing fat-soluble nutrients, supports mum’s energy and health and help prevent pre-term labour. With sources such as fatty fish like salmon, nuts and seeds, avocados, olive oil and eggs.
Whole foods
In the form of fresh fruit and vegetables are essential for mum’s gut health and digestive health, helping to prevent constipation and helping to create a good microbiome for baby to come.
Try this delicious Milk Making Smoothie
A perfect component of an energy smoothie! GINGER is warming, encouraging the blood to move around the body. It is also anti-inflammatory and can assist with pain, cramps, cold hands and feet. A little ginger and turmeric each day can also assist in healing a leaky gut and reducing inflammation.
Serves 2
Ingredients
- ½ cup kale
- ½ cup spinach
- ½ cup celery leaves (not stems)
- 1 tbsp. chia seeds
- 1 tbsp. LSA
- 2 tbsp. brown rice protein
- 1 tsp honey
- 1/2 can of coconut milk
- 1 banana
- A knob of fresh ginger
- A knob of fresh turmeric
Method
Blend all ingredients well. Add water for desired texture if needed.
Nutritional value Per serve
- 430 Kcal
- 7g Protein
- 30g Fat
- 38.5g Carbs
- 9g Fibre
Mumma's Chia Pudding
Also try this delicious and nutritious snack that is sure to leave you feeling satisfied.
Teaming this super fruit up with nuts and seeds from granola, a splash of blood sugar balancing cinnamon and the almighty chia seed which is high in omega-3 fatty acids and a great source of plant-based protein makes this one of the nutrient dense meals you will ever eat.
Serve 2
Ingredients
- 1 cup oat milk
- 1 tbsp. maple syrup
- ¼ cup chia seeds
- 1 tsp cinnamon powder
- ¼ cup granola
- 1 kiwi, peeled and sliced
- 2 strawberries, sliced
Method
In a bowl, stir together the oat milk, maple syrup, chia seeds and cinnamon. Refrigerate for at least two hours or until chilled and chia seeds have set. Divide the chia pudding, granola, kiwi and strawberries evenly between jars or bowls. Refrigerate for up to 4 days.
Nutritional Per Serve
- 301 Kcal
- 14g Fat
- 42g Carbs
- 13g Fibre
- 9g Protein
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