Sample Meal Plan
Breakfast
2 wholemeal crumpets with jam
Bowl of bran flake cereal topped with fresh strawberries
½ cup of reduced fat milk
Small glass of orange juice
Provides: 2 serves of breads/cereals, 2 serves of fruit, ½ serve of dairy.
Morning Snack
Tub of reduced fat, natural fruit yogurt
Provides: 1 serve of dairy.
Lunch
Lebanese lamb salad wrap:
1 large lavash bread
100g thinly sliced roast lamb
1/2 cup tabouleh (salad of parsley, bulgur, tomatoes and onions with olive oil and lemon juice)
1/2 cup canned corn kernels & onion rings
80g of minted low fat natural yogurt
Provides: 1 serve of breads/cereals, 1 ½ serves of vegetables, 1/2 serve of dairy, 1 serve of meat.
Afternoon Snack
Freshly cut fruit salad
Glass of hot MILO with reduced fat milk
Provides: 1 serve of fruit, 1 serve of dairy.
Dinner
Chicken and vegetable curry:
Grilled chicken breast (100g)
Curry mix
2 cups of vegetables (onion, green beans, carrot, capsicum)
½ cup of chick peas
2 teaspoons of olive oil
1 cup of steamed rice
Provides: 1 serve of breads/cereals, 5 serves of vegetables, 1 serve of meat, 1 serve of extra food.
Evening Snack
Freshly sliced peach with a scoop of low fat vanilla ice cream
Provides: 1 serve of fruit, 1 serve of extra food.
A folic acid supplement is recommended during the first three months of pregnancy.
Remember, your fluid intake is just as important as the food you eat. Try to drink around 2 litres of water or sparkling mineral water every day.
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