During pregnancy, it is important to maintain a healthy and balanced diet to support the growth and development of your baby. Here is a sample pregnancy diet schedule that you can follow:

First Trimester (Week 1-12)

• Include a variety of fruits and vegetables in your meals. Aim for at least 5 servings per day.
• Choose whole grains such as whole wheat bread, brown rice, and oats for added fiber and nutrients.
• Include lean protein sources like poultry, fish, beans, and tofu.
• Incorporate dairy products like milk, yogurt, and cheese for calcium and vitamin D.
• Stay hydrated by drinking plenty of water throughout the day.
• Avoid high-mercury fish, raw or undercooked seafood, and unpasteurized dairy products.

Second Trimester (Week 13-27)

• Continue with the same healthy eating habits as the first trimester.
• Increase your calorie intake to support your baby's growth. Aim for an additional 300-500 calories per day.
• Include iron-rich foods such as lean red meat, spinach, and lentils to prevent anemia.
• Consume foods high in omega-3 fatty acids like salmon, walnuts, and chia seeds for brain development.
• Snack on healthy options like fruits, nuts, and yogurt to curb cravings.

Third Trimester (Week 28-40+)

• Continue with the same healthy eating habits as the previous trimesters.
• Increase your calorie intake further to meet the energy demands of late pregnancy. Aim for an additional 300-500 calories per day.
• Include foods rich in calcium, such as broccoli, kale, and fortified plant-based milk, to support your baby's bone development.
• Focus on foods high in vitamin C like citrus fruits, strawberries, and bell peppers to aid in iron absorption.
• Include healthy fats from sources like avocados, nuts, and olive oil for your baby's brain and nervous system development.

Remember to consult with your healthcare provider or a registered dietitian for personalized advice based on your specific needs and any medical conditions you may have. They can provide you with more detailed guidance and help you create a pregnancy diet plan that suits you best.

References:

1. Mayo Clinic. (2021). Pregnancy diet: Focus on these essential nutrients. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20046955
2. American College of Obstetricians and Gynecologists. (2018). Nutrition During Pregnancy. American College of Obstetricians and Gynecologists. Retrieved from https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy