目录

Part1 准妈妈的饮食指南

正确饮食缓解孕吐..........002

从饮食上预防孕产期疾病....003

因人而异的催奶饮食........006

哺乳期不宜食用的食物......007

Part2 孕期营养餐，开胃补养双重护航

姜汁时蔬.....................010

冬笋香菇炒白菜...............010

小炒五色蔬...................011

糖醋白菜.....................012

双仁炒芹菜...................012

红椒芹菜炒香菇...............012

姜汁西芹.....................013

素炒笋丝.....................014

西红柿炒山药片...............014

腰果莴笋炒山药...............015

烧土豆.......................016

黄豆芽拌海带.................016

茭白丝炒青豆.................017

彩椒炒口蘑...................018

丝瓜炒金针菇.................018

三色桃仁.....................019

莴笋核桃仁...................019

红枣大米粥...................020

陈皮姜丝茶...................020

子姜炒肉丝...................021

香菇核桃肉片.................022

肉片炒酸萝卜.................022

西红柿炒肉片.................023

肉末茄子.....................024

黄花菜炒肉丝.................024

空心菜梗炒肉丝...............025

酱肉四季豆...................025

小白菜香菇扒肉...............026

芦笋炒肉丝...................026

黄豆焖排骨...................027

小米蒸排骨...................028

枸杞蒸猪肝...................028

黄花菜熘猪腰.................029

鱼香猪肝.....................030

砂仁生姜煲猪蹄...............030

上海青扒猪血.................031

芥蓝炒牛肉...................032

白菜炒牛肉...................032

菠萝牛肉片...................033

荷兰豆炒猪耳.................034

甜椒牛肉丝...................034

红薯炒牛肉...................035

南瓜牛柳条...................035

藕片牛腩汤...................036

牛腩炖白萝卜.................036

山药煨牛蹄筋.................036

鲜蘑牛肉丝...................037

胡萝卜炒羊肉.................038

黄瓜鸡片.....................038

三色鸡丝.....................039

醋熘鸡片.....................040

芦笋鸡柳.....................040

西芹炒鸡柳...................041

银芽炒鸡丝...................042

鸡胸肉炒胡萝卜丝.............042

西蓝花炒鸡片.................043

土豆炖鸡块...................044

鸡肉炒口蘑...................044

玉米炒鸡丁...................045

蒜薹炒鸡丁...................045

海带黄豆焖鸡翅...............046

茄汁焖鸡翅...................046

柠香鸡翅.....................047

烩鸡肝.......................048

子姜炒鸭片...................048

姜母鸭.......................049

腰果鸭丁.....................049

西芹鸭丁.....................050

松香鸭粒.....................050

柠檬鸭肝.....................051

小炒仔鹅.....................052

花菜炒蛋.....................052

什锦蛋丝.....................053

三鲜烩鱼片...................054

茄汁鱼片.....................054

蛋黄鱼片.....................055

松子鱼.......................056

香煎柠檬鱼块.................056

豌豆炒鱼丁...................057

清蒸鲤鱼.....................058

家常鲤鱼.....................058

砂仁鲫鱼汤...................059

白灼鲜鲈鱼...................059

香干拌小鱼干.................060

韭黄炒鳝丝...................060

银鱼炒萝卜丝.................061

金针菇炒墨鱼.................062

莴笋鱿鱼丝...................062

虾仁豆腐.....................063

虾皮香菇蒸冬瓜...............064

鱼香虾球.....................064

芦笋炒虾仁...................065

西红柿炒虾仁.................065

三鲜豆腐汤...................066

腰果虾仁胡萝卜...............066

Part3 产后月子餐，恢复身体是关键

麻油菠菜.....................068

蚝油芦笋南瓜条...............068

麻油什锦菜...................069

益母草红枣木耳汤.............070

四红汤.......................070

四神红枣糖水.................071

姜红茶.......................071

红糖红枣莲子粥...............072

红枣补血粥...................072

红枣糯米粥...................072

木瓜通草龙骨汤...............073

麻油猪肝.....................074

杜仲西芹炒腰花...............074

麻油腰花.....................075

花生墨鱼煲猪蹄...............076

猪蹄通草粥...................076

甜醋猪蹄汤...................077

花生猪蹄煲...................078

菜心炒牛肉...................078

麻油鸡块.....................079

四物炖鸡.....................080

芦笋甜椒鸡片.................080

桂圆红枣鸡汤.................081

榴莲煲鸡汤...................081

鸡汤娃娃菜...................082

木瓜花生煲鸡爪...............082

甜酒酿荷包蛋.................083

红枣鸡蛋糖水.................084

小米鸡蛋红糖粥...............084

鹌鹑蛋甜奶汤.................085

鹌鹑蛋酒糟汤.................086

萝卜鲫鱼汤...................086

鲫鱼黑豆汤...................087

鲫鱼黄芪生姜汤...............087

清蒸鲫鱼.....................088

清蒸鲈鱼.....................088

Part4 产后哺乳餐，妈妈宝宝都要吃好

清炒土豆丝..................090

松子香菇....................090

土豆丝炒芹菜................091

素炒菜心梗..................092

素炒什锦....................092

菜心烧百合..................093

冰糖糯米藕..................094

西芹炒木瓜..................094

彩椒炒丝瓜..................095

清炒芦笋....................096

小炒荷兰豆..................096

清炒藕片....................097

草菇扒芥蓝..................098

鲜玉米烩豆腐................098

黑木耳煎嫩豆腐..............099

核桃仁拌西芹................099

西红柿豆腐汤................100

玉米碎桂圆红糖羹............100

豆浆红枣南瓜羹..............101

糯米莲子羹..................102

薏米红豆粥..................102

枸杞丝瓜熘肉片..............103

黄瓜炒肉片..................103

菌菇炒肉丝..................104

菜心炒肉....................104

芝麻菜心....................105

黄豆炖猪蹄..................106

牡蛎煲猪排..................106

菜心炒猪肝..................107

豌豆烧牛肉..................107

莴笋牛肉丝..................108

牛肉娃娃菜..................108

糯米蒸牛腩..................109

黄花菜木耳炒鸡片............110

木瓜炒鸡丁..................110

胡萝卜丁炒鸡肉..............111

鸡肝小米粥..................112

薏米炖鸡....................112

黄豆焖鸡肉..................113

菠萝烩鸡翅..................113

蜜汁鸡翅....................114

当归黄芪红枣乌鸡汤..........114

黄芪乳鸽汤..................114

三鲜蒸滑蛋..................115

枣莲炖鸡蛋..................116

桂圆蛋花汤..................116

益母草煲鸡蛋................117

木瓜炖鱼头..................117

清炖鲫鱼汤..................118

鲜虾丝瓜汤..................118

冬瓜鲜虾汤..................118

山药炒虾仁..................119

木瓜百合炒虾球..............120

虾仁炒蛋....................120

鲜虾芙蓉蛋..................121

干贝豆腐汤..................122

干贝虾米炒丝瓜..............122