Breakfast:

1. Scrambled eggs or tofu scramble (if vegetarian or vegan) with spinach and
tomatoes.
2. Whole-grain toast or whole-grain cereal with milk or a dairy-free alternative.
3. banana or berries

Mid-Morning Snack:
1. Greek yogurt or dairy-free yogurt
2. A handful of mixed nuts (unsalted).

Lunch:
1. Grilled chicken breast or a plant-based protein source
2. Quinoa or brown rice.
3. Steamed or sautéed vegetables like broccoli, carrots, and bell peppers.
4. A small salad with leafy greens
5. A glass of water or a non-sweetened beverage.

Afternoon Snack:
1. Sliced apples with peanut butter or almond butter.
2. A small serving of cheese or a dairy-free cheese alternative.

Dinner:
1. Baked or grilled salmon or a plant-based protein source like tofu.
2. Sweet potatoes or whole-grain pasta.
3. Steamed or roasted green beans.
4. A side salad with mixed greens
5. A glass of water or a non-sweetened beverage.

Evening Snack (optional):

1. A small serving of low-fat cottage cheese or a dairy-free alternative.
2. Whole-grain crackers or a piece of whole-grain bread.

Important Tips:
1. Ensure you are taking prenatal vitamins as recommended by your healthcare
provider.
2. Avoid foods that are high in sugar, refined carbs, and processed foods.
3. Stay away from raw or undercooked seafood, eggs, and meat to prevent
foodborne illnesses.
4. Be mindful of caffeine intake, limiting it to about 200-300 mg per day
(equivalent to about one 12-ounce cup of coffee).
5. Drink plenty of water throughout the day to stay hydrated.
6. Listen to your body and eat when you're hungry but try to choose healthy
options.