For Baby

3 Day Pregnancy Meal Plan

3 Day Pregnancy Meal Plan

This 3 day meal plan has been analysed for the major nutrients and meets the needs of a healthy pregnant woman doing light to moderate exercise. This is not designed to be used as a strict dietary regimen, but more as a guide to show how the servings from the 4 food groups might fit into a day.

* based on the 2006 Ministry of health Food and Nutrition guidelines for healthy pregnant and breastfeeding women.

Day 1 Day 2 Day 3

Breakfast:

2 Weetbix with low fat milk

1/4 cup dried apricots

Pottle fruit yoghurt

2 slices fruit toast with margarine & marmalade

Breakfast:

1 boiled egg

2 slices wholegrain toast with thin spread margarine

& yeast spread

Orange

1 cup hot milk drink

Breakfast:

½ cup non-toasted muesli

Low-fat milk

Sliced banana

2 slices wholegrain toast with thin spread margarine & jam

Orange juice

Mid-morning:

1 slice edam cheese

3 water crackers

Hot drink with low fat milk

Mid- morning:

1 slice fruit cake

Hot drink with low fat milk

Mid-morning:

3 water crackers spread with

cottage cheese

Glass water

Lunch:

Wholegrain bread roll with thin spread of margarine

Filling: 2 slices roast beef, 4 slices tomato, lettuce

1 cup home-made pumpkin soup

Orange

Glass water

Lunch:

Wholegrain bread (4 slices)

Filling: Lettuce, 4 slices tomato,

½ avocado, tuna (100g canned)

1 pottle fruit yoghurt

1 glass apple juice

Lunch:

2 wholegrain pita bread pockets

Filling: 2 slices lamb, lettuce, 1 sliced tomato

Apple

Strawberry-flavoured milk (200mL)

Mid-afternoon:

English muffin spread with thin spread margarine

Handful of raw unsalted nuts

Hot drink with low fat milk

Mid-afternoon:

Smoothie (200mL low fat milk

½ cup berries, 1 banana)

Glass water

Mid-afternoon:

1 orange

1 fruit bun

Hot drink with low fat milk

Dinner:

Roast chicken breast (no skin)

1 baked potato

1 ½  cups cooked broccoli, carrots and silverbeet

1 scoop icecream & sliced banana

Glass juice

Dinner:

Spaghetti Bolognese (1 cup cooked spaghetti, 1 cup tomato & meat sauce)

Spinach salad (1 cup spinach, tomato, carrots, vinaigrette)

½ cup cooked cauliflower

Small bowl custard topped with ½ cup canned peaches

Glass water

Dinner:

Steak and kidney stew (1 cup)

1 baked kumara

1 cup cooked peas & green beans 

1 piece pumpkin

1 kiwifruit

Glass water

Supper:

1 slice wholegrain bread

spread with peanut butter

Hot milk drink

Supper:

1 slice raisin and bran loaf

Hot drink with low fat milk

Supper:

1 pottle fruit yoghurt

Hot drink with low fat milk

Comment 1

Have your say...

Yogitha's Comment

That was an Excellent Article. You Made some Great points and I am thankful for your information!

Other articles you might like