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Pregnancy Diet Plan for First Trimester

Mark the way for a healthy pregnancy with first trimester meal plans that includes the required nutrition without the unnecessary calories that will be difficult to shed off, post delivery. Get inspired by our weekly menus for each month of your first trimester to get started with a healthy pregnancy diet and maintain your weight throughout pregnancy.

Pregnancy Diet Plan for First Trimester with Sample Meal Plans for each month

Diet for the First Trimester

The first trimester is the most important and critical one in every pregnancy. A baby develops its vital organs like lungs, brain and heart, in this trimester. Care taken in this trimester really pays off during the whole pregnancy and even after delivery. You are able to have a healthy baby and keep your body healthy during the whole pregnancy and post-pregnancy period.

 How Many More Calories Do You Need?

During the first trimester you will gain some weight, but you don’t really need a lot of extra calories. Just increase the daily intake by 200-300 calories.

What to Eat?

You should be eating foods that are rich in folates. Folate-rich foods contain folic acid, which assists in the baby’s growth. Aside, from eating folate-rich foods, you should also take a daily supplement of folic acid of 400 mcg. Folic acid helps with the baby’s physical development. Examples of folate-rich foods are broccoli, asparagus, oranges, eggs, bran flakes, etc.

Another nutrient that is important during the first trimester is Vitamin A. It helps with the development of the baby’s organs and respiratory, nervous and circulatory systems. This nutrient should be taken throughout the pregnancy.

Vitamin B6 may be helpful in this case to ease the queasiness of morning sickness. Examples of Vitamin B6-rich foods are bananas, black eyed beans, wholegrain toast, salmon, etc.

Eating for Two?

Yes, but eating for two does not mean twice the calories, it means twice better!

Sample Meal Plans for an Entire Week

Making a meal plan helps you stay on the right track.  Here are some typical healthy pregnancy diet menus that cover the nutritional needs of you and your baby, perfect for each month of your first trimester.

 First Month

Meals

Breakfast

Lunch

Dinner

Monday

1 glass of orange juice.

A bowl of Porridge made with milk. Flavored with 1 tbsp apple puree and pinch of cinnamon.

1 Banana.

Smoked Chicken with some Avocado Salad on the side.

Chicken cacciatore with brown rice.

Tuesday

1 glass fruit smoothie.

Scotch Pancakes topped with Greek yogurt, ginger and chopped fresh fruit.

A bunch of grapes.

Baked potato with cottage cheese.

Beef and black eye bean casserole.

Wednesday

1 glass of Cranberry Juice.

A bowl of bran flakes with semi-skimmed milk and a sliced banana.

1 apple.

Broccoli and pea soup with a crusty whole-wheat roll.

Sausage and apple casserole

Thursday

1 cup of green tea.

A bowl of Porridge made with milk. Flavored it with 1 tbsp of tinned berries.

A bowl of papaya.

Feta salad couscous.

Creamy fish pie salmon and haddock with

Asparagus.

Friday

Wholegrain toast spread with peanut butter

A slice of melon.

Soft cheese and Cranberry wrap with watercress.

Lamb chops with potatoes, peas and broccoli.

Saturday

A bowl of Greek yoghurt mixed with 1 tbsp chopped dried fruit and muesli.

1 kiwi.

Watercress and Salmon salad.

Pasta with low-fat garlic bread.

Sunday

Scrambled eggs on toasted bagel.

Roast chicken with potatoes, carrots and broccoli.

Apple and pear crumble.

Tofu and butternut squash flan.

 

 Second Month

Meals

Breakfast

Lunch

Dinner

Monday

1 glass of orange juice.
A Bowl of muesli with plain yoghurt and chopped apple.

1 Banana.
Smoked Chicken with some Avocado Salad on the side.

Spanish chicken with couscous.

Tuesday

A yoghurt drink.
A bowl of bran flakes with semi-skimmed milk and a sliced banana.

1 orange.
Broccoli and pea soup.

Grilled pork chop with sweet potato mash, asparagus and green beans.

Wednesday

A fruit smoothie.
2 slices of wholegrain toast with low-fat soft cheese.

A bunch of grapes.
Soft cheese and Cranberry wrap with watercress.

Brown rice chicken and mushroom risotto.

Thursday

A cup of green tea.
A bowl of Greek yoghurt mixed with ginger, chopped mango and 1 tbsp granola.

1 Apple.
Minestrone with a crusty wholegrain roll.

Baked salmon with potatoes, sweet corn and broccoli.

Friday

A fruit smoothie.
2 toasted crumpets with peanut butter.

A slice of melon.
Baked potato with
cherry tomatoes and cottage cheese, chopped cucumber and spring onions.

Beef and black bean casserole.

Saturday

1 glass of apple juice.
2 rashers of grilled bacon and tomatoes on a slice of wholegrain toast.

Chopped mango and pineapple.
Sardine mince on wholegrain toast with sliced tomatoes.

Macaroni and cheese with spinach and cherry tomatoes.

Sunday

1 glass of orange juice.
A bowl of porridge with
1 tsp of honey and 1 tbsp of sultanas.

Roast beef with roasted parsnips and carrots, with a peas and onion gravy.
Apple and raspberry fool.

A Welsh rarebit.

 

 Third Month

Meals

Breakfast

Lunch

Dinner

Monday

1 glass of cranberry juice.
Toasted wholegrain bagel with low-fat soft cheese and sliced tomato.

1 Orange.
Edam and pickle wholegrain sandwich.

Griddled chicken
breast with mango
salsa, new potatoes
and peas

Tuesday

A fruit smoothie.
A bowl of wholegrain cereal with semi-skimmed milk and 1 tbsp of chopped dried fruits.

1 Apple.
Baked potato with spring onions and cottage cheese.

Creamy fish pie of haddock and salmon with peas.

Wednesday

1 glass of Apple juice
Greek yoghurt with ginger, with dried fruit and nuts and 1 tbsp of muesli.

1 Pear.
Smoked chicken and avocado salad with rye crackers.

Pork with a baked potato and mushroom, low-fat crème fraiche sauce.

Thursday

A fruit smoothie.
2 slices of wholegrain toast with 1 boiled egg

A slice of melon.
Pumpkin soup and a crusty roll.

Baked salmon with sweet potato wedges and corn on the cob.

Friday

A yoghurt drink.
Bran flakes with semi-skimmed milk and sliced banana.

1 kiwi.
Egg, watercress and tomato baguette.

Moussaka.

Saturday

Fruit smoothie and a low-fat berry muffin.

1 banana.
Soft cheese and Cranberry wrap with watercress.

Penne with turkey strips, green beans and peas.

Sunday

1 glass of orange juice. Toasted bagel with peanut butter.

Roasted pork with green beans.
Apple and pear
Crumble.

Tofu and butternut squash flan.

Though, the first trimester is crucial for the baby’s growth, the mother usually feels too nauseous to eat anything. Therefore, snacking may be a good idea. Healthy snacks can be added to these meal plans as a fourth meal during the day.

Note:

* Focus on dairy products richest in calcium with less fat and less salt. Avoid soft and grated cheeses especially if they are made using raw milk. Remove the rind of all cheeses.

* Fruits and vegetables should be thoroughly washed. Limit consumption of soy foods and soy.

* Meat and fish should be cooked thoroughly. Avoid meats and smoked fish or pickled meats, raw shellfish, liver and liver products. Also avoid preparations containing raw egg.