From what I remember the last time around Dr Brewer bases your daily requirements around 2 eggs and 4 glasses of milk/dairy a day and the rest is built up from there.
I try to have the eggs for breakfast, when I can eat eggs. The first trimester is hit & miss with that. Usually I'll have scrambled eggs when DH is making breakfast or hard boiled eggs if its just me. I'll also have 1 of the 4 milk/dairy portions at breakfast as either milk in homemade granola, or a cup of yoghurt with fruit. I'll sometime eat breakfast over two sittings especially if I'm feeling nauseous.
Lunch I have a baked potato three days a week, usually with shredded cheese or some leftovers from dinner. About once every few weeks I'll have a can of tuna or some salmon with the potato. If I've got room I'll have a salad too. Other days I'll usually have a whole grain pasta dish or something with brown rice which gets my whole grains in for the day on the days I'm not doing potato.
Dinner is almost always protein based with lots of veggies and another glass of milk.
I also drink a glass of OJ most days as I use that to take my liquid iron supplement (many years of low grade anemia) and that counts as my daily citrus.
I try to fill in the rest as snacks through out the day, otherwise I could never eat the amount of food recommended.
The last pregnancy I talked with my midwife about struggling to eat everything I was supposed to every single day. Her policy was make sure you get the proteins & dairy products in and then work on the rest.
Last time around with DS I craved cheeseburgers and pizza, which probably helped towards my 46lb weight gain, but 40lb of that fell off the first two weeks postpartum. I still have the other 6lbs and have added a few more since getting pregnant again. Fortunately so far I've been craving mostly fruit and raw vegetables this time, so I'm hopeful that some of those pounds stay away.
I will admit that my biggest issue though is drinking all the water on top of milk, OJ, RRL tea etc. I find it difficult to drink lots of water when my stomach is still full from the meal I just ate an hour ago. By the time I've finally digested most of that meal its time to eat again, and still no room for all that water. I just try to make sure I'm not dehydrated, and if I don't get it all in every day then so be it.