Name: Playbook - Libby Petrucci - Glow Nutrition & Meal Ideas
Uploaded: 2024-01-08T22:02:38.530Z
Duration: 14 min
Description: Glow Nutrition & Meal Ideas

Here are some ideas and info to keep in mind during your pregnancy journey. Cravings and food aversions will come and go, so hopefully this wide range of meal ideas will come in handy! It’s so important to fuel your body, but fueling it well for you and your baby will help you both develop well, feel way better, and recover faster!

Whether you’re tracking macros or not (I did not during my pregnancy) it’s important to be aware of how much more to eat. People will tell you you’re eating for 2, but intaking 4000 calories a day during pregnancy is going to lead to major weight gain. Enjoy this time, but keep this in mind to help stay on a healthy track. If you need specific numbers, head to my website or send me a message for a macro count! 

Trimester 1: maintenance calories 
Trimester 2: maintenance + 300-350 
Trimester 3: maintenance + 500
Breastfeeding: maintenance + 500

Calorie Informtaion Per Trimester

** This is NOT medical advice - just thoughts and information I kept in mind that I’d like to share with you! Please consult your doctor about any concerns you have with nutrient deficiencies with your specific pregnancy! ** 

Foods high in choline that are pregnancy approved: whole eggs, fish, nuts, cauliflower, and broccoli.

Foods high in vitamin B12: trout, salmon, fortified breakfast cereal, yogurt, and eggs.

Foods high in omega 3 fatty acids: fish and cold-water fatty fish such as salmon. Nuts and seeds such as flaxseed and chia seeds.

Foods high in iron: red meat, spinach pumpkin seeds, quinoa and poultry

Foods high in Vitamin C: mangoes, avocados, lemons, bananas, berries, and apples

Probiotics: pickles, sauerkraut, kefir, yogurt, kimchi

Foods to Incorporate

Season Chicken Breast with garlic powder, salt, pepper, and Italian seasoning 
Cook in oven or pan fry

Bowl: 
Rice
Romaine 
Tomatoes
Air fried broccoli
Black beans (seasoned with salt and pepper)

Dressed with: 
Extra Virgin Olive Oil
Balsalmic Glaze
Lemon juice

Balsamic Chicken Bowl

Air Fried Salmon: 
Seasoned with salt, pepper, garlic powder and paprika 

Rice Bowl: 
Brown Rice
Air Fried broccoli
Pineapple 
Pomegranate seeds

Tropical Salmon Bowl

2 (30g) scoops protein powder (I use Bowmar nutrition Whey Protein bc it can take the heat really well! 
2 tsp baking powder
2 eggs
7 tbsp water or milk

I love to top it with a drizzle of some Nutella or Almond butter, blueberries, syrup and cool whip

Protein Waffles

Glow Nutrition & Meal Ideas

Welcome Mama!

Vitamins and Supplements

Breathing Cues

Stretching / Warm Up

First Trimester Introduction

Courtney Koenig

1T: Lower Body 1

1T: Full Body Compound Day

1T: Upper Body 1

1T: Lower Body 2

1T: Upper Body 2 (Gym)

1T: Compound Workout 2

1T: Lower Body 3

1T: Upper Body 3

1T: Compound Workout 3

Second Trimester Intro ✌️😆

2T: Lower Body 1

2T: Upper Body 1

2T: Compound Workout 1

2T: Lower Body 2

2T: Upper Body 2 (Gym)

2T: Compound Workout 2

2T: Lower Body 3 (Gym)

2T: Upper Body 3

2T: Compound Workout 3

2T: Lower Body 4 (Gym)

Third Trimester! 🥳

3T: Full Body (Gym)

3T: Lower Body 1

3T: Upper Body 2

3T: Full Body (Bodyweight)

3T: Full Body Bench Only Bodyweight 1

3T: Bench only Bodyweight 2

Lower Body Finisher

3T: Due Date Workout

Glow Nutrition & Meal Ideas

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