Breakfast:

• 1 cup of low-fat natural yogurt, with
• 1 cup of toasted muesli with dried fruits and nuts, or
• 1 whole apple

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• 2 slices of wholemeal bread, with
• kaya or nutella spread
• 1 cup of soy bean milk

or

• 1 glass of milk or chocolate milk, with 2 cups of cereal (choose wholemeal or bran)

Lunch (usually eating out):

• Economical rice: 1/2 cup white rice with 1 choice of meat, 1 choice of vegetables and 1 choice of egg or tofu dish, or
• Noodle soup: I usually ask for 1/2 serve of vermicelli or flat rice noodle instead of flour noodle, and add vegetable, or
• Grilled fish with some pasta or steamed vegetable, or
• Fruit rojak (a type of Malaysian fruit salad coated with sweet, spicy prawn paste sauce)
• Minestrone soup, or pumpkin soup, or mushroom soup, with a bread roll

• 1 piece of fruit (pineapple, grapefruit, orange, apple, watermelon, honey dew, peach, grapes, anything you want), and
• 1 glass of soy milk, or 1 bowl of soy pudding, or
• 1 glass of milk, or chocolate milk, or
• 2 slices of cheese and crackers

• Fish or chicken congee with lots of chinese cabbage and spring onions, or
• Chinese style clear soups, with rice, or
• Fried rice/vermicelli with pork, chicken and lots of vegetables (carrots, corn, peas, french beans, spring onions), or
• Oven grilled chicken and roasted vegetables, or
• Meatballs with homemade tomato gravy, with mixed vegetable and fruit salad, or
• Pan fried salmon with avocado and side salad
• Any curry dish with vegetables on the side, eaten with rice or naan bread
• Steamboat (my husband and I would buy lots of sliced meats, fish and prawn, green vegetables, enoki mushroom, etc, make the soup base with store bought stock for convenience, cook and eat at the same time)

Midnight Snack:

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Snack (around 9pm, I have developed a bad habit of snacking after dinner but if you could help it, you could skip this. I do find that having a bit to eat before bedtime, especially during the 3rd semester, helped me from waking up hungry in the middle of the night).

• 4 squares of chocolate, or
• 1 cup of potato/corn chips, or
• chopped carrot /corn chips with homemade guacamole (shared with hubby), or
• 1 piece of apple or grapefruit, or
• handful of dried fruits (raisins, apricots, prunes, etc), or
• handful of nuts, or
• a glass of warm milk or chocolate milk
• 1 slice of cheese and cracker

 

Good luck and all the best!

PS: Do you know what else you should do during pregnancy?