Food Guides for Vegetarian and Vegan Pregnant Women
From Total Health for You and Your Family by Virginia and Mark Messina
Vegetarian
Food Group Pregnant Breastfeeding
Grains 6 7
Vegetables 4 5
Fruits 4 4
Legumes,
Nuts, seeds 3 4
Milk or milk
Alternatives 4 4
Vegans
Food Group Pregnant Breastfeeding
Grains 7 8
Vegetables 4 5
Fruits 4 4
Legumes,
Nuts, seeds,
milks 5 6
From Total Health for You and Your Family by Virginia and Mark Messina
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BREAKFAST BREAKFAST BREAKFAST
1 cup bran flakes, w/ 1 C Fruit shake (1C 1C oatmeal, w/ chopped
fortified soy or cow’s milk fortified soy or cow’s milk apple
½ C OJ strawberries, banana) ½ C OJ
Slice toast, w/ 1t margarine Bran muffin, w/ 1T tahini Slice toast
1C fortified soy or cow’s
milk
LUNCH LUNCH LUNCH
1C vegetarian chili Peanut-butter-and-banana Whole wheat pit bread,
1C steamed broccoli sandwich stuffed w/ ½ C hummus
2 slices whole wheat bread 1C fortified soy or cow’s Tossed salad
Raw carrot sticks milk 1C yogurt, w/ ½ C fruit
Peach Carrot sticks
1C fortified soy or cow’s Apple
milk
DINNER DINNER DINNER
1C vegetable soup 1C baby lim beans 2C pasta primavera, w/
Baked potato 1C wheat berries steamed broccoli and
1C steamed kale 1C steamed broccoli mushrooms
Slice whole-grain bread Sliced tomatoes 1/2C steamed collards
1C fortified soy or cow’s Slice bread Slice bread
milk 1C fortified soy or cow’s 1C fortified soy or cow’s
milk milk
½ C fruit cocktail
SNACKS SNACKS SNACKS
1C soy or cow’s milk yogurt, Raw vegetables, with yogurt
with 1/2C strawberries dip Milk shake (1C fortified soy
Slice bread, w/ 2T tahini Graham crackers or cow’s milk, flavored w/
Banana Nectarine fruit)
Crackers and peanut butter
From Total Health for You and Your Family by Virginia and Mark Messina
______________________ ______________________ _______________________
BREAKFAST BREAKFAST BREAKFAST
1 cup bran flakes, w/ 1 C 1C 7-grain cereal ½ C scrambled tofu in 1t oil
½ C OJ Slice toast 2 slices toast
½ C strawberries 1C fortified soymilk ½ C fortified OJ
Slice toast, w/ Banana
Marmalade ½ C OJ
LUNCH LUNCH LUNCH
2 tomatoes, stuffed w/ 1 C bean soup Peanut-butter-sliced
missing-egg salad ½ C steamed asparagus, apple-raisin sandwich
Spinach salad w/ herbs Carrot sticks
Roll Endive-and-romaine-
½ C fresh fruit cocktail
DINNER DINNER DINNER
2 slices lentil-tomato loaf 1C vegetable curry 1C baked beans
1C roasted red potatoes 1C brown rice Baked sweet potato
1C steamed collards, 1C steamed kale Corn bread
sprinkled w/ wine vinegar ½ C fruit salad 1C steamed kale
Slice whole-wheat bread Slice bread Baked apple
SNACKS SNACKS SNACKS
Cantaloupe wedge Bran muffin, w/ 2 T Raw vegetables
1C soy yogurt, w/ ¼ C almond butter Bagel, w/ 2T almond butter
dates, ¼ C granola 1C fortified soymilk Fresh fruit salad
½ bagel, w/ 1T peanut shake, flavored w/ 1C fortified soymilk
butter banana
½ C soynuts