Scribd
Upload
143 views1 page

Sample Meal Plan PDF

This sample meal plan for a breastfeeding mom provides examples of healthy meals and snacks throughout the day. Each meal includes servings from various food groups like grains, dairy, fruits, vegetables, and proteins. Breakfast includes options like a bean and cheese burrito or egg with milk. Snacks incorporate crackers, yogurt, and vegetables. Lunch samples are a roast beef sandwich or spaghetti. Dinners consist of salmon, pork, or beans and rice. Additional snacks include oatmeal, muffins, or fruit with yogurt.

Uploaded by

naila gondal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
143 views1 page

Sample Meal Plan PDF

This sample meal plan for a breastfeeding mom provides examples of healthy meals and snacks throughout the day. Each meal includes servings from various food groups like grains, dairy, fruits, vegetables, and proteins. Breakfast includes options like a bean and cheese burrito or egg with milk. Snacks incorporate crackers, yogurt, and vegetables. Lunch samples are a roast beef sandwich or spaghetti. Dinners consist of salmon, pork, or beans and rice. Additional snacks include oatmeal, muffins, or fruit with yogurt.

Uploaded by

naila gondal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

Sample meal plans for a healthy breastfeeding mom

Food Group Servings Example Example


Breakfast 1 ounce meat/beans Bean and cheese burrito on 1 egg
1 cup dairy small whole grain tortilla with 1 cup 1% milk
1 ounce grains salsa 1/2 whole grain English muffin
1/2 cup fruit 1/2 grapefruit 1 tangerine
1 teaspoon oil 2 thin slices avocado 1 teaspoon butter or margarine

Snack 1 ounce grains 5 whole grain crackers 3 cups light popcorn


1 cup dairy 1 ounce string cheese 1 cup low-fat yogurt
1/2 cup vegetables 1/2 cup carrot sticks 1/2 cup cucumber slices with
1 teaspoon oil 2 teaspoons light Ranch lemon
dressing (oil in popcorn)
Lunch 2 ounces meat/beans Roast beef sandwich on whole 2 meatballs
2 ounces grains grain bun 1 cup spaghetti
1 cup vegetables 1 cup lettuce with 1/2 cup raw 1/2 cup tomato sauce
1/2 cup fruit vegetables 1 cup spinach salad
2 teaspoons oil 14 grapes 1/2 cup melon
1 teaspoon mayonnaise 1 teaspoon butter or margarine
1 tablespoon vinaigrette 2 teaspoons vinaigrette

Snack 1/2 cup fruit 1/2 cup apple slices 1 small banana
1 ounce meat/beans 1 hard-cooked egg 2 tablespoons peanut butter or
sunflower seed butter

Dinner 3 ounces meat/beans 3 ounces Salmon en Papillote 3 ounces grilled pork loin
1 1/2 cups vegetables 3/4 cup Oven Fried Zucchini 1/2 cup cabbage salad
2 ounces grain Sticks 1/2 cup baked beans
2 teaspoons oil 1/2 cup corn 1/2 cup green beans
1 cup cooked rice 1 slice Mocha Java Cake
1 wheat roll 1 teaspoon butter or margarine
2 teaspoons butter or 1 tablespoon vinaigrette
margarine
Snack 2 ounces grains 1 cup oatmeal with 1/4 cup 1 Pumpkin Muffin
1 cup dairy dried blueberries 1 cup vanilla yogurt with 1/2
1/2 cup fruit 1 cup milk cup peaches

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy