One-Day Menu for a Pregnant Woman

PORTIONS FOOD GROUPS EXAMPLES
Breakfast
½ of your plate   Vegetables and fruits  Apple slices and orange sections 
¼ your plate   Whole grain foods  Bran muffin 
¼ your plate   Protein foods  Scrambled egg 
Healthy drink/extra  Protein foods  Glass of milk (1%, 2% or skim)
Snack
½ of your snack/small plate  Vegetables and fruits  Grapes 
¼ your snack/small plate  Whole grain foods  Whole grain roll 
¼ your snack/small plate  Protein foods  Peanut butter 
Healthy drink Water Water
Lunch
½ of your plate Vegetables and fruits Tossed salad   
¼ your plate Whole grain foods  Whole wheat bread 
¼ your plate Protein foods  Canned tuna 
Healthy drink/extra Protein foods  Glass of milk (1%, 2% or skim) 
Snack
½ of your snack/small plate  Vegetables and fruits Carrot sticks 
¼ your snack/small plate  Whole grain foods  Whole grain crackers 
¼ your snack/small plate  Protein foods  Hummus dip 
Healthy drink Water Water
Supper
½ of your plate Vegetables and fruits Broccoli and carrots 
¼ your plate Whole grain foods  Whole grain rice 
¼ your plate Protein foods  Steak 
Healthy drink Water  Water 
Extra Vegetables and fruits Canned peaches 
Snack
½ of your snack/small bowl Vegetables and fruits Banana slices 
¼ your snack/small bowl Whole grain foods  Whole grain cereal 
¼ your snack/small bowl Protein foods  Milk (1%, 2% or skim)