Pregnancy Diet Chart For The First Month

by shauravi malik

BY ASWATHY GOPALAKRISHNAN;EXPERT ADVICE BY ADITI A MEHROTRA

The first month of pregnancy can be exciting and overwhelming at the same time. However, the best thing you can do for your baby is to have a positive outlook and follow a healthy and nutritious diet. According to the American College of Obstetricians and Gynecologists (ACOG), the baby is only the size of a pea in the first month of pregnancy, and the primary developments that take place are neurological. It is why doctors suggest concentrating on the quality of the food rather than the quantity. 

A well-planned pregnancy diet can help you in avoiding and handling confusion efficiently. My doctor had advised following a pregnancy diet with foods that are rich in folate, protein, calcium, iron, zinc, and fiber. I made sure to include green leafy vegetables and chickpeas that are rich in folate, 2-3 servings of fruits/vegetables, and two servings of white foods such as egg, milk, curd, paneer, or cheese for calcium and protein every day in my pregnancy diet chart. She additionally suggested including foods rich in Vitamin B6 (nuts, bananas, salmon, etc.) to help with my morning sickness in the first trimester. In case you are unable/intolerant to a particular type of food, swap it on the pregnancy diet chart with suitable options that contain a similar nutrition content.

Here’s a simple and easy to follow the first month of pregnancy diet chart:

WEEK 1

The diet must be balanced with a portion of fruits, vegetables, protein, and whole grains. It is good to keep sweets and fats to a minimum. This way, you can reduce the risk of gestational diabetes in the last trimester under control. It will also help minimize few pregnancy symptoms such as heartburn, nausea, bloating, and constipation.

FIRST DAY

Early morning: One banana

Breakfast: Overnight oats jar with nuts

Mid-morning: One glass veg/fruit juice

Lunch: One bowl of rajma/kadhi, rice/roti, dry sabzi.

Evening: Half bowl bhelpuri + Tea (optional)

Dinner: One bowl whole wheat pasta, veggies/chicken

Bedtime: Half cup milk

 
SECOND DAY

Early morning: One pomegranate

Breakfast: 2 dal (any or gram flour) or oats chila/ 1 egg+toast, milk

Mid-morning: One glass berry smoothie

Lunch: 2 mini masala dosa, sambhar, chutney

Evening: Hummus and carrot sticks (seasonal) or cucumber

Dinner: Palak paneer/ paneer kofta/chicken curry, 2 roti

Bedtime: Half cup milk

 
THIRD DAY

Early morning: Mango (seasonal)/guava

Breakfast: One cheese potato sandwich, milk

Mid-morning: Jaljeera/Mixed nuts/Gur-roasted chana (100% Organic Jaggery-roasted chickpeas)

Lunch: 1 Bowl khichdi, raita, salad

Evening: 2 pcs dhokla or rice khandvi

Dinner: 1 Roll veg/chicken shawarma

Bedtime: Half cup milk

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FOURTH  DAY

Early morning: Grapes/ musk melon (seasonal)

Breakfast: 1 bowl poha, sweet lassi/chaach (buttermilk)

Mid-morning: Sweet+ salty lemonade

Lunch: 1 bowl dal of choice, dry sabzi (pref green, could be lauki/torai/ghiya/karela), rice, salad

Evening: Half bowl bean sprouts chaat

Dinner: Veg korma/chicken curry with roti

Bedtime: Half cup milk

 
FIFTH DAY

Early morning: One banana

Breakfast: 1 Bowl sweet/savory daliya

Mid-morning: Coconut water, fist full nuts (whole or powdered as an add)

Lunch: 1 Bowl black chana, rice, curd-rice

Evening: Half bowl sweet corn chaat 

Dinner: 2 Aloo/paneer/gobhi /mooli stuffed paratha. Some veggies are seasonal.

Bedtime: Half cup milk

 
SIXTH DAY

Early morning: Watermelon

Breakfast: 1 Bowl sabudana/ ragi dosa

Mid-morning: 1 Glass masala chaach

Lunch: 1 Bowl matar paneer, 2 mini parathas, salad

Evening: Half bowl sweet potato baked/chaat

Dinner: 1 Bowl veg/chicken biryani

Bedtime: Half cup milk

 
SEVENTH DAY

Early morning: Chikoo/orange

Breakfast: 2 Idli, chutney

Mid-morning: 1 Glass vanilla/ strawberry milkshake

Lunch: 1 Bowl chole + 2 bhature (less oil)

Evening: Half bowl suji halwa made with organic jaggery

Dinner: 1 Bowl veg/mushroom soup, grilled veggies/chicken, 2 cheese toast

Bedtime: Half cup milk

Pregnancy Diet Chart - Week 1

  Click on the image to download

Week 2

In the best-selling book on pregnancy, “What to Expect When You’re Expecting”, the author mentions the importance of concentrating on the nutrient level of the food rather than individual foods. This means that in case of food is not available, or you are unable to eat a particular type of food, go for an alternate option with similar nutrient content. For instance, you can alternate between the white foods, egg, paneer, tofu, yogurt or milk, instead of concentrating on just one of them. It helps in avoiding monotony and makes the pregnancy diet chart more interesting.

FIRST DAY

Early morning: One banana

Breakfast: Spinach and cheese omelet, toast, and milk

Mid-morning: Coconut water, puffed rice 

Lunch: Rice, dal, dry sabzi (preferably green vegetable)/ fish fry, curd

Evening: Mixed dry fruits and nuts

Dinner: 2 Rotis, palak paneer/chicken curry

Bedtime: Half cup milk

 
SECOND DAY

Early morning: One cup of berries (any type or mixed)

Breakfast: Rava/Millets Upma loaded with veggies

Mid-morning: Roasted chana dal, buttermilk

Lunch: Rice, dal palak, fish/ chicken/potato fry, curd

Evening: Whole wheat carrot cake or muffin

Dinner: Lentil soup, roasted veggies, and garlic bread

Bedtime: Half cup milk

 
THIRD DAY

Early morning: Mango (seasonal)/guava

Breakfast: One cheese potato sandwich, milk

Mid-morning: Jaljeera/mixed nuts/ gur-roasted chana (100% Organic Jaggery-roasted chick peas)

Lunch: 1 bowl brown rice or moong dal khichdi, raita, salad

Evening: 2 pcs dhokla or rice khandvi

Dinner: 1 roll veg/chicken shawarma

Bedtime: Half cup milk

 
FOURTH DAY

Early morning: Pomegranate

Breakfast: Overnight Chia pudding using coconut/regular milk, topped with muesli and nuts

Mid-morning: Banana smoothie

Lunch: Mix veg/paneer/ chicken biriyani, boiled egg, raita

Evening: Veggie chips, salsa/guacamole

Dinner: Paneer/Chicken Frankie with a fresh vegetable salad

Bedtime: Half cup milk 

 
FIFTH DAY

Early morning: Watermelon

Breakfast: Toast with avocado and boiled egg

Mid-morning: Boiled chana and vegetable salad

Lunch: Rice, dry sabzi, sambhar, buttermilk

Evening: Boiled sprouts salad

Dinner: Methi paratha, aloo-matar-paneer

Bedtime: Half cup milk

 
SIXTH DAY

Early morning:  Mango

Breakfast: Appam and vegetable stew

Mid-morning: Mixed nuts and lemon juice

Lunch:  Jeera rice, rajma, dry sabzi, salad

Evening: Veg/Chicken Samosa 

Dinner: 2 Rotis, mix-veg/egg curry

Bedtime: Half cup milk

 
SEVENTH DAY

Early morning: Grapes

Breakfast: Mix-veg/ Chicken cheese sandwich

Mid-morning: Berries with yogurt

Lunch: Rice, Aloo Methi/Palak, Dal, Salad, curd

Evening: Dhokla

Dinner: Wheat dosa with veg/ chicken kurma

Bedtime: Half cup milk

Pregnancy Diet Chart - Week 2

 Click on the image to download

Week 3

In order to make sure that you don’t fall out of any nutrients, take the prescribed prenatal vitamins. Prenatal vitamins give the extra boost of folic acid, calcium, and iron which is essential for the proper development of your baby.

FIRST DAY

Early morning: One banana

Breakfast:  2 Idlis with peanut chutney

Mid morning: Lemon juice, mixed nuts

Lunch: Rice, sambhar, dry sabzi or fish fry, curd

Evening: Grilled cheese sandwich

Dinner: 2 Rotis, paneer burji /chicken curry

Bedtime: Half cup milk

 
SECOND DAY

Early morning: One apple

Breakfast: Chole puri

Mid morning: Coconut water and dry fruits

Lunch: Khichdi, boiled egg, salad

Evening: Vegetable cutlet

Dinner: 2 Palak parathas, veg/chicken kurma

Bedtime: Half cup milk


THIRD DAY

Early morning: Musk melon

Breakfast: Cornflakes with milk, almonds, and fruits of your choice

Mid-morning: Roasted chana dal, orange juice

Lunch: Mixed fried rice, veg/paneer kofta

Evening: Banana walnut bread

Dinner: Sweetcorn chicken soup, cheese toast

Bedtime: Half cup milk


FOURTH DAY

Early morning: Pomegranate

Breakfast: Oats porridge topped with nuts and muesli 

Mid morning: Green smoothie

Lunch: Mix veg/paneer/ chicken puloa, curd

Evening: Roasted chickpeas

Dinner:  Aloo/Gobi/Mooli paratha, salad

Bedtime: Half cup milk

 
FIFTH DAY

Early morning: Watermelon

Breakfast: Sabudana khichdi with potato and peanuts

Mid-morning: Boiled sprouts salad

Lunch: Curd rice, potato fry, and carrot-cucumber salad

Evening: Roasted veggies and mint yogurt dip

Dinner: Methi Paratha, aloo-matar, salad

Bedtime: Half cup milk


SIXTH DAY

Early morning: One cup berries (any type or mixed

Breakfast: Masala dosa

Mid-morning: Gooseberry juice and mixed nuts

Lunch: Jeera rice, rajma, dry sabzi, curd

Evening: Roasted corn

Dinner: 2 Roti, egg roast/ mix-veg kurma

Bedtime: Half cup milk


SEVENTH DAY

Early morning: Grapes

Breakfast: Wheat pancakes with whipped cream and berries

Mid-morning: Mango Lassi

Lunch: Rice, dal, aloo methi/palak, curd

Evening: Veg/Chicken cutlet

Dinner: Wheat dosa with aloo gobi 

Bedtime: Half cup milk

Pregnancy Diet Chart - Week 3

 Click on the image to download

Week 4:

In addition to all this, it is essential to stay well hydrated to make sure the nutrients reach your baby efficiently. Above all, remember that every pregnancy is different, and it’s best to avoid comparison and do what works best for you.

FIRST DAY

Early morning: One apple

Breakfast: 3 Idiyappams and kala chana curry

Mid morning: Lemon juice and mixed nuts

Lunch: Rice, tomato and cilantro rasam, fish/potato fry, carrot, and cucumber salad

Evening: Egg bhaji or grilled paneer with mint chutney

Dinner: Mixed vegetable soup and garlic bread

Bedtime: Half cup milk

 
SECOND DAY

Early morning: Chikoo

Breakfast: Toast, boiled egg, and avocado 

Mid morning: Coconut water, puffed rice 

Lunch: Rice, Methi dal, dry sabzi, curd

Evening: Mixed dry fruits/nuts – a handful

Dinner: Pan-roasted Paneer/Chicken/ fish, mint chutney, salad

Bedtime: Half cup milk


THIRD DAY

Early morning: One banana

Breakfast:  Oats upma loaded with veggies

Mid morning: Apple milkshake

Lunch: Rice, dal palak, fish/ Chicken/Paneer fry

Evening: Wheat rusk

Dinner: Wheat Dosa, Chicken/ Mushroom masala

Bedtime: Half cup milk


FOURTH DAY

Early morning: One cup of pomegranate

Breakfast: Masala Dosa, coconut chutney

Mid-morning: Coconut water, dry fruits

Lunch: Mixed fried rice and gobi fry 

Evening:  Popcorn

Dinner: Veg/Paneer paratha, salad

Bedtime: Half cup milk


FIFTH DAY

Early morning: Mango

Breakfast: Rice sevai loaded with veggies

Mid-morning:  Orange juice and mixed nuts

Lunch: Mix-veg paratha, dal, and curd

Evening: Boiled sprouts salad

Dinner: Chicken salad with a lot of fresh vegetables

Bedtime: Half cup milk

 
SIXTH DAY

Early morning: Guava 

Breakfast: Onion tomato uthappam, peanut chutney

Mid-morning: Dry fruits and lemon juice

Lunch: Jeera rice, rajma, dry sabzi, curd

Evening: Vegetable pakora and mint chutney

Dinner: 2 Rotis, palak paneer, salad

Bedtime: Half cup milk


SEVENTH DAY

Early morning: Once cup of grapes

Breakfast: Chicken/ veg cheese sandwich

Mid-morning: Berries with yogurt

Lunch: Veg/ Chicken pulao, potato fry

Evening:  Roasted peanut and vegetable salad

Dinner: 2 Rotis, dal and dry sabzi

Bedtime: Half cup milk

Pregnancy Diet Chart - Week 4Click on the image to download

Note:

1. If you experience lactose intolerance during pregnancy or dislike milk or other dairy products, consider these tips: Choose other calcium-rich foods, such as almonds, broccoli, edamame, chickpeas, pinto beans, tofu, spinach, and calcium-fortified foods and drinks.

2. If you have gluten sensitivity during pregnancy, you can opt for foods that are free of gluten, and options such as rice, corn, soy, sorghum, and others ensure you get the strength you need to proceed ahead with your pregnancy.

3. While following any meal plan, just ensure to stay hydrated with eight to 12 glasses of water a day. Make sure to limit your caffeine intake, and if you have any medical condition or allergies do check with your doctor first before changing your diet.

4. For those who prefer a pregnancy diet chart pdf in the native language, we have a pregnancy food chart in Tamil pdf, and a pregnancy diet chart in Marathi coming up soon.

Watch to know all about pregnancy nutrition:

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