Weekly Food Planner
Perfect for Pregnancy, Baby, and Beyond

So many people want some guidance on what to feed their family. I get it! It’s hard to figure out how to translate all the macro and micro-nutrients into real food. We created this food list to make sure our families get the nutrients in their diet recommended by the AAP. It has our favorite foods, so it is not an exhaustive list of plant-based and animal-based foods in each nutrient category. When Dr. Maria plans her weekly meals, she includes one food from each row at least one time per week.

 Plant BasedAnimal Based
Proteinsoybeans, edamame, kidney, pinto, lima beans, tofuany meat
Zincfortified cereal, chickpeas, cashewscooked oysters, crab, beef
Ironfortified cereals, white beans, lentils, spinach, tofuliver, beef, cooked oysters
Cholinesoybeans, kidney beans, shiitake mushroomsliver, egg, beef, chicken
Folatespinach, black eyed peas, fortified cereal, rice, asparagus, brussels sproutsbest sources of folate for children are plant based
Iodineseaweed, prunes, lima beanscod, plain yogurt, milk*
Vitamin Asweet potato, spinach, carrots, cantaloupe, red peppers 
Vitamin D cod, salmon, milk*, yogurt, cheese
Vitamin B6chickpeas, fortified cereals, bananastuna, salmon, chicken
Vitamin B12fortified cerealbeef liver, cooked clams, trout, salmon
Long Chain Polyunsaturated Fatty Acids (fancy for omega-3 and omega-6)chia seeds, walnuts, flax seeds, edamamesalmon, herring, sardines, mackerel

* If the child is over 12 months.