During pregnancy, your body needs extra nutrition to support the development of the fetus and your own health. Therefore, losing weight during pregnancy is not the main goal. However, if you gain more weight than the doctor suggested, you may need to adjust your eating habits. Here are some scientific and healthy dietary suggestions:

1. Breakfast: Whole wheat bread with eggs and fresh fruit, such as bananas or apples. This provides rich protein and fiber, which can help you feel full.

2. Lunch: Roasted chicken breast with green salad, and some nuts and seeds can be added to increase the intake of protein and healthy fat.

3. Dinner: Grilled fish with brown rice and steamed vegetables. Fish is the source of high-quality protein, and brown rice and steamed vegetables provide rich fiber and vitamins.

4. Snacks: Fresh fruits, nuts or low-fat yogurt. These are healthy snack choices, which can provide necessary nutrition without adding too much calories.

5. Avoid foods high in sugar and fat, such as candy, sweet drinks and fried foods. These foods are not only high in calories, but also low in nutritional value.

6. Stay hydrated and drink at least 8 glasses of water every day.

7. Avoid excessive drinking and caffeine intake. Everyone's body and needs are different, so it's best to consult your doctor or dietitian before making any dietary changes.