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Menus for Pregnant Women

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Quick Overview

Planning the perfect meal to ensure your daily intake includes foods from all five food groups can sometimes be a challenge. To help make your daily pregnancy routine seamless we have created various menus for different lifestyles.

Menus for Pregnant Women

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  • A pregnant mother preparing a healthy meal

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Guidance & Tips for Pregnancy

To maintain a balanced diet throughout your pregnancy, try our sample menu ideas Each menu offers suggestions from breakfast to the evening meal, including snacks ideas and tracking caffeine content; discover why limiting caffeine is important during pregnancy here.

The menus balance the five food groups throughout the day and they can be used a reference to create your own menus! Scroll down to read them of download them and print at home:

Menu 1: Standard menu

 

Meal/snack

Food and drinks

Food groups

Caffeine content (mg)

Early morning

Mug of tea with milk

 

75

Breakfast

Porridge or wholegrain breakfast cereal and milk with fresh fruit slices or dried fruit Water to drink

12, 3

 

Mid-morning

Skinny latte, decaffeinated

Banana

3

2

10

Midday meal

Chicken and salad sandwich

Bunch of grapes

Water to drink

1, 2, 4, 5

2

 

Afternoon snack

Mug of tea with milk

Muffin/cake containing dried fruit

 5

Sugary food

75

Evening meal

Oily fish and potato pie with green beans Fruit salad

Yogurt

Water to drink

1, 2, 4

2

3

 

Supplements

Folic acid and vitamin D

 

 

 

This menu has:

Food group 1 - three servings: breakfast cereal, bread, potato
Food group 2 - six servings: fresh fruit slices/dried fruit, banana, salad, grapes, green beans, fruit salad
Food group 3 - three servings: milk on cereal and in tea, skimmed milk in latte, yogurt
Food group 4 - two servings: chicken, fish
Food group 5 - one serving: butter on bread,

Sugary food: one serving: muffin/cake
Caffeine content: 160mg

Download or print menu 1 here

Menu 2: Vegetarian

Meal/snack

Food and drinks

Food groups

Caffeine content (mg)

Early morning

Mug of tea with milk

 

75

Breakfast

Bread/toast/chapatti
Boiled egg

Fresh orange segments

Water to drink

1


4

2

 

 

Mid-morning

Wholegrain crackers with cheese

Cup of tea with milk

1, 3

 

50

Midday meal

Rice and dhal

Vegetables including tomatoes

Yogurt and figs/dates

Water to drink

1, 4

2

2, 3

 

 

Afternoon snack

Nuts and pineapple chunks

Water to drink

2, 4

 

 

Evening meal

Chickpea and vegetable curry with flatbread

Mango slices

Lassi to drink      

1, 2, 4, 5

2

3

 

Supplements

Folic acid, vitamin D and omega 3

 

 

 

This menu has:

Food group 1 - four servings: bread/toast/chapatti, crackers, rice, flatbread
Food group 2 - six servings: orange, vegetables with dahl, figs/dates, pineapple, vegetables in curry, mango
Food group 3 - three servings: cheese, yogurt, lassi
Food group 4 - four servings: egg, dahl, nuts, chickpeas with high vitamin C foods to aid iron absorption (orange, tomatoes, kiwi fruit, mango)
Food group 5 - one servings: oil used for frying dhal and curry, Caffeine content: 125mg

Download or print menu 2 here

Learn more about how to have a balanced diet for vegan and vegetarian mums-to-be in our blog

Menu 3: Budget menu

 

Meal/snack

Food and drinks

Food groups

Caffeine content (mg)

Early morning

Mug of tea with milk

 

75

Breakfast

Two Weetabixtm with milk

Banana

Water to drink

1, 3



2

 

Mid-morning

2 clementine’s

Cup of tea with milk

2

50

Midday meal

Baked beans on wholemeal toast

Carrot and celery sticks

Tinned peaches

Yogurt

Water to drink

1, 4

2

2

3

 

 

Afternoon snack

Bread/toast with butter and jam

Cup of tea with milk

1, 5

Sugary Foods

50

Evening meal

Chicken and potato wedges

Peas and beans

Stewed apple and custard

Water to drink   

1, 4, 5

2

2, 3, 5

 

Supplements

Folic acid and vitamin D

 

 

 

This menu has:

Food group 1 - four servings: WeetabixTM, wholemeal toast, bread, potato wedges
Food group 2 - six servings: banana, clementines, carrot and celery sticks, tinned peaches, peas and beans, stewed apple
Food group 3 - three servings: milk on cereal and in tea, yogurt, custard
Food group 4 - two servings: baked beans, chicken
Food group 5 - two servings: butter, oil on potato wedges

Sugary food: one serving: jam
Caffeine content: 175mg

Download or print menu 3 here

Menu 4: Convenience food

Meal/snack

Food and drinks

Food groups

Caffeine content (mg)

Breakfast

Bagel with cream cheese

Bunch of grapes

Mug of tea with milk

1, 3

2

75

Mid-morning

Decaffeinated latte

Currant bun

3

1

10

Midday meal

Hummus and roasted vegetable wrap

Fruit yogurt with blueberries

Water to drink

1, 2, 4, 5

2, 3

 

 

Afternoon snack

Small packet of peanuts

2 satsumas

Fizzy water to drink

4

2

 

 

Evening meal

Lasagne and green salad

Strawberries and small slice chocolate and walnut cake

1, 2, 3, 4, 5

2,

Sugary food

 

Supplements

Folic acid and vitamin D

 

 

 

This menu has:

Food group 1 - four servings: bagel, currant bun, tortilla in wrap, pasta in lasagne
Food group 2 - six servings: grapes, roasted vegetables, blueberries, satsumas, green salad, strawberries
Food group 3 - four servings: cream cheese, milk in latte and in tea, plain yogurt, cheese in lasagne
Food group 4 - three servings: hummus, peanuts, meat in lasagne
Food group 5 - two servings: oil on roasted vegetables and in lasagne

Sugary food: one serving: chocolate and walnut cake
Caffeine content: 85mg

Download or print menu 4 here

For easy meal planning download our sample menus ideas for pregnant women:

A healthy lifestyle during pregnancy

1 - Standard menu

Download >

2 - Vegetarian menu

Download >

3 - Budget menu

Download >

 

4 - Convenience food

Download >

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