What to eat during pregnancy: A week-by-week nutrition plan

Pregnancy is an exciting journey, and one of the most important factors to ensure both the mother and baby stay healthy is nutrition. From the moment you find out you’re expecting, what you eat plays a vital role in supporting your pregnancy and helping your baby grow.

This week-by-week nutrition guide now enriched with both vegetarian and non-vegetarian food options will help you understand the key nutrients needed during each trimester and how to include them in your meals.

First trimester (weeks 1-12)

During the first trimester, your body undergoes several changes to support the development of your baby. It’s crucial to provide the necessary nutrients for fetal growth, energy, and to prepare for the demands of pregnancy.

Key nutrients to focus on:

Folic Acid (400-800 mcg/day)

• Veg: Leafy greens, citrus fruits, lentils, fortified cereals.
• Non-Veg: Fortified eggs, liver (small amounts), crab.

Protein

• Veg: Tofu, beans, nuts, dairy.
• Non-Veg: Chicken, turkey, fish (cod), eggs.

Iron

•  Veg: Spinach, lentils, fortified grains
•  Non-Veg: Red meat, chicken liver (moderation), clams

Sample meal plan for week 1-12:

Breakfast:

• Veg: Oatmeal with fortified cereal and orange slices.
• Non-veg: Scrambled eggs with whole-wheat toast and sautéed spinach.

Snack:

• Veg: Apple with almonds.
• Non-veg: Hard-boiled egg with cucumber sticks.

Lunch:

• Veg: Spinach salad with quinoa, avocado, and nuts.
• Non-veg: Grilled chicken salad with avocado, spinach, and quinoa.

Dinner:

• Veg: Lentil soup with roasted sweet potatoes.
• Non-veg: Baked fish (cod or tilapia) with steamed vegetables and brown rice.

Second trimester (weeks 13-26)

The second trimester is when most women experience a boost in energy and the baby starts growing rapidly. Nutrition during this time is crucial for fetal growth and development.

Key nutrients to focus on:

Calcium

• Veg: Broccoli, almonds, fortified plant milk
• Non-Veg: Sardines (with bones), salmon, dairy

Vitamin D

• Veg: Fortified cereals, plant milks
• Non-Veg: Egg yolks, oily fish (salmon, mackerel)

Omega-3 Fatty Acids

• Veg: Chia seeds, walnuts
• Non-Veg: Fatty fish (salmon, sardines, anchovies)

Sample meal plan for week 13-26:

Breakfast:

• Veg: Whole-grain toast with avocado and fortified plant milk.
• Non-veg: Omelet with spinach and cheese, plus a glass of milk.

Snack:

• Veg: Greek yogurt with chia seeds and honey.
• Non-veg: Smoked salmon on whole-grain crackers.

Lunch:

• Veg: Quinoa bowl with roasted veggies.
• Non-veg: Grilled salmon with quinoa and steamed broccoli.

Dinner:

• Veg: Vegetable stir-fry with tofu and brown rice.
• Non-veg: Chicken stir-fry with mixed vegetables and brown rice.

Third trimester (weeks 27-40)

In the third trimester, your baby is gaining weight rapidly and your body is preparing for labor. Proper nutrition is important to maintain your energy levels, prevent preterm birth, and support the baby’s final stages of development.

Protein

• Veg: Legumes, tofu, dairy
• Non-Veg: Turkey, lean beef, eggs, fish

Magnesium

• Veg: Leafy greens, whole grains, seeds
• Non-Veg: Fish (halibut), chicken breast

Zinc

• Veg: Pumpkin seeds, chickpeas
• Non-Veg: Beef, pork, shrimp, crab

Sample meal plan for week 27-40:

Breakfast:

• Veg: Smoothie with banana, spinach, yogurt, and chia seeds.
• Non-veg: Scrambled eggs with whole-wheat toast and sautéed mushrooms.

Snack:

• Veg: Hummus with carrot sticks.
• Non-veg: Turkey slices with whole-grain crackers.

Lunch:

• Veg: Vegetable wrap with hummus and greens.
• Non-veg: Grilled turkey sandwich with avocado and mixed fruit.

Dinner:

• Veg: Chickpea stew with sweet potatoes.
• Non-veg: Beef stew with carrots, sweet potatoes, and green beans.

General pregnancy nutrition tips: