Pregnancy/ Lactation

Zhaurez Gillespie

Meals While Pregnant

Breakfast: Wholegrain toast spread with smooth peanut butter and yogurt drink.

Snack: Melon with blueberries and yogurt

Lunch: Roast beef and rocket baguette and small grapes

Snack: Cheese on toast

Dinner: Chicken risotto


Second trimester: 300 to 350 calories per day = two glasses of skim milk and a bowl of oatmeal

Third trimester: extra 500 calories per day

** If you're carrying multiples add and additional 300 calories per day for each baby

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Whole-grain crackers

Peanut butter

Canned vegetables


Canned salmon

Olive oil

Whole beans

Fat-free dairy

Whole-grain cereals

Filtered water

Multigrain pasta

DHA-fortified eggs


Extra-lean ground beef

Fruit (fresh, dried, canned)

Roasted chicken

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