This example menu is based on recommendations for a pregnant woman in her 2nd trimester. This example is based on a woman who is 130 pounds, 5’4” and moderately active. Talk to your health care provider about what is right for you.

Example

Water & prenatal vitamin:

1 cup water
Prenatal vitamin

Breakfast (include 3 or more food groups):

1 cup water
1 cup whole grain cereal
1 banana
3 tablespoons sunflower seeds
1 cup milk

Water:

1 cup water

Morning snack (include 2 or more food groups):

1 cup water
2 tablespoons raisins
½ cup carrot sticks
3 tablespoons peanuts
1 small muffin

Water:

1 cup water

Lunch (include 3 or more food groups):

1 cup water
2 ½ cups whole-wheat couscous salad (couscous, garbanzo beans, spinach, tomatoes, lemon juice, olive oil, salt and pepper)

Afternoon snack (include 2 or more food groups):

1 cup water
1 cup yogurt
1 cup sliced strawberries
5 whole wheat crackers
1 hard boiled egg

Dinner (include 3 or more food groups):

1 cup water
1 baked sweet potato
2 corn tortillas
2 ounces cooked ground beef taco meat with tomatoes and avocado
1 ½ ounces cheese

Evening snack (include 2 or more food groups):

1 cup water
1 piece whole grain toast
1 tablespoon peanut butter
1 cup milk

Before bed:

1 cup water

Sunday

Water & prenatal vitamin:

Breakfast (include 3 or more food groups):

Water:

Morning snack (include 2 or more food groups):

Water:

Lunch (include 3 or more food groups):

Afternoon snack (include 2 or more food groups):

Dinner (include 3 or more food groups):

Evening snack (include 2 or more food groups):

Before bed:

Monday

Water & prenatal vitamin:

Breakfast (include 3 or more food groups):

Water:

Morning snack (include 2 or more food groups):

Water:

Lunch (include 3 or more food groups):

Afternoon snack (include 2 or more food groups):

Dinner (include 3 or more food groups):

Evening snack (include 2 or more food groups):

Before bed:

Tuesday

Water & prenatal vitamin:

Breakfast (include 3 or more food groups):

Water:

Morning snack (include 2 or more food groups):

Water:

Lunch (include 3 or more food groups):

Afternoon snack (include 2 or more food groups):

Dinner (include 3 or more food groups):

Evening snack (include 2 or more food groups):

Before bed:

Wednesday

Water & prenatal vitamin:

Breakfast (include 3 or more food groups):

Water:

Morning snack (include 2 or more food groups):

Water:

Lunch (include 3 or more food groups):

Afternoon snack (include 2 or more food groups):

Dinner (include 3 or more food groups):

Evening snack (include 2 or more food groups):

Before bed:

Thursday

Water & prenatal vitamin:

Breakfast (include 3 or more food groups):

Water:

Morning snack (include 2 or more food groups):

Water:

Lunch (include 3 or more food groups):

Afternoon snack (include 2 or more food groups):

Dinner (include 3 or more food groups):

Evening snack (include 2 or more food groups):

Before bed:

Friday

Water & prenatal vitamin:

Breakfast (include 3 or more food groups):

Water:

Morning snack (include 2 or more food groups):

Water:

Lunch (include 3 or more food groups):

Afternoon snack (include 2 or more food groups):

Dinner (include 3 or more food groups):

Evening snack (include 2 or more food groups):

Before bed:

Saturday

Water & prenatal vitamin:

Breakfast (include 3 or more food groups):

Water:

Morning snack (include 2 or more food groups):

Water:

Lunch (include 3 or more food groups):

Afternoon snack (include 2 or more food groups):

Dinner (include 3 or more food groups):

Evening snack (include 2 or more food groups):

Before bed: