-Breakfast: ½ cup oatmeal topped with ½ cup warmed apple slices and cinnamon and 1 cup fat-free milk. Beverage: water, tea or coffee, or coffee substitute
-Lunch: grilled cheese sandwich with 1 ½ oz. of low-fat cheddar cheese on two slices of whole-wheat bread, served with 1 cup of tomato soup and ½ cup grapes and beverage, which can be water, or tea.
- Snack: Yoghurt, cheese and crackers
-Dinner: 180-300 grams of grilled fish, or 2-3 eggs (omelet or quiche)
-Breakfast: 4 oz of fortified cereal and 1 cup fat-free or 1% milk
-Lunch: A loaded baked potato topped with ½ cup steamed broccoli, 1 ½ oz. low-fat cheese and 1 tbsp. fat-free sour cream, with one apple. Beverage can be water, or tea.
- Snack: 1⁄2 large bagel 1-2 oz soft cheese
-Dinner: Chicken and vegetable stir-fry made with 2 oz. chicken breast, 1 cup stir-fry vegetables and ½ cup brown rice. This can be served with ½ cup warmed apples sprinkled with cinnamon
-Breakfast: Two small, whole-grain waffles topped with ½ cup warm strawberries and ½ cup plain yogurt, with 1 cup of fat-free milk
-Lunch: Grilled chicken salad with 1 oz. chicken breast, 2 cups of romaine lettuce and oil and vinegar, served with 1 cup of berries
-Snack: 1 cup of tomato or vegetable juice; or 2-3 graham crackers 1 Tbsp peanut butter and 1 cup fat-free or 1% milk
-Dinner: 3 oz. roast beef, 1 cup mashed potatoes, ½ cup broccoli, 1½ cup tossed salad with salad dressing
The United States Department of Agriculture recommends that nursing mothers eat 7 oz. of grains (3 ½ oz. should be whole grains), 3 cups of vegetables, 2 cups of fruit, 3 cups of milk/dairy and 3 oz. of protein (meat/beans/eggs) per day