Breakfast: whole-wheat bread + egg + milk; lunch: mixed-grain rice + steamed fish + seasonal vegetables; snack: yogurt + nuts; dinner: coarse-grain staple + tofu + dark leafy vegetables. Ensure adequate high-quality protein intake every day, control sugar and salt, and eat small meals frequently. Pregnancy is not one person eating for two in quantity, but one person eating for two in nutrition.
📌 Key Takeaways：A balanced pregnancy meal plan and tips to eat nutritiously for two without gaining extra weight.
