Sample Meal Plans for a Day in Each Trimester

Sample Meal Plans for a Day in Each Trimester

The following meal plans are generic and are intended to give you a better idea of how many servings certain foods are (in Canada’s Food Guide) to help you meal plan throughout your pregnancy.

A Sample Meal Plan for a Day in Your 1st Trimester:

Breakfast

  • 100% Juice from 1 orange, 1/2 cup carrot, and ½ cup spinach (3 servings of Vegetables & Fruit)
  • 1 pc Whole Grain Toast (1 serving of Grains)

Lunch

  • 1 cup Milk (1 serving of Milk & Alternatives)
  • Burrito consisting of:
    • 1 Whole Grain Tortilla (1 serving of Grains)
    • 1 cup Brown Rice (2 servings of Grains)
    • ½ cup Chicken Breast (1 serving of Meat & Alternatives)
    • ½ cup diced Tomatoes + ½ cup lettuce (2 servings of Vegetables & Fruits)
    • 25g shredded Cheese (0.5 servings of Milk & Alternatives)

Dinner

  • ½ cup Milk (0.5 servings of Milk & Alternatives)
  • 1 fillet Salmon (1 serving of Meat & Alternatives)
  • 1 cup Brown rice (2 servings of Grains)
  • ½ cup Brussels Sprouts (1 serving of Vegetables & Fruits)

A Sample Meal Plan for a Day in Your 2nd Trimester:

Breakfast

  • 1.5 cup Oatmeal made with 1 cup Milk and 1 diced Apple (2 servings of Grains, 1 serving of Milk & Alternatives, and 1 serving of Vegetables & Fruits)

Lunch

  • 1 cup Milk (1 serving of Milk & Alternatives)
  • Salad consisting of:
    • 1 cup Dark Green Leaf Vegetable (2 servings of Vegetables & Fruits)
    • 1/2 Avocado (1 serving of Vegetables & Fruits)
    • 1 can Salmon (1 serving of Meat & Alternatives)
    • 1 Whole Grain Pita, split into small pieces and toasted to accompany the salad (2 servings of Grains)
    • Optional: Fresh lemon or lime juice as a simple (yet effective!) dressing

Snack

  • 1 Apple, sliced (1 serving of Vegetables & Fruit)
  • 2 Tbsp Nut Butter to dip apple slices (1 serving of Meat & Alternatives)
  • ½ Bagel (1 serving of Grains)

Dinner

  • Chicken and Spinach Pasta consisting of:
    • 1 cup Whole Wheat Pasta (2 servings of Grains)
    • 1 cup Spinach and ½ cup Tomato-based Pasta Sauce (3 servings of Vegetables & Fruits)
    • ½ Chicken Breast, diced (1 serving of Meat & Alternatives)

A Sample Meal Plan for a Day in Your 3rd Trimester:

Breakfast

  • ¾ cup Yogurt, topped with ½ cup berries (1 serving of Milk & Alternatives, 1 serving of Vegetables & Fruits)
  • 1 Banana (2 servings of Vegetables & Fruits)
  • 1 Whole Wheat Pancake

Lunch

  • 1 cup Milk (1 serving of Milk & Alternatives)
  • 2 Hard-boiled Eggs (1 serving of Meat & Alternatives)
  • 2 Rice Cakes (1 serving of Grains)
  • 1 Orange (1 serving of Vegetables & Fruits)

Snack

  • ¾ cup Hummus (1 serving of Meat & Alternatives)
  • 1 cup Broccoli florets, ½ cup Carrot sticks, and 1 Whole Grain pita (optional: toasted and split into smaller pieces) for dipping (3 servings of Vegetables & Fruits, 2 servings of Grains)

Dinner

  • ½ cup Milk (0.5 servings of Milk & Alternatives)
  • 1 cup Brown Rice (2 servings of Grains)
  • 1 cup baked Sweet Potatoes (2 servings of Vegetables & Fruits)
  • ½ Chicken Breast (1 serving of Meat & Alternatives)

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