South Indian pregnancy veg diet plan | First trimester: Plan 3

In your first trimester, you need to eat folate-rich foods as well as take a folic acid supplement. We've highlighted in light
orange foods that are rich in folic acid. You'll need plenty of iron-rich foods as well to help your body make red blood
cells for your growing baby. We've highlighted in green foods that contain iron.

If you're feeling nauseous, foods rich in vitamin B6 may help with morning sickness. We've highlighted in brown foods
that are rich in vitamin B6. Throughout pregnancy, you need to limit your caffeine intake as it can pass on to your baby.
We have highlighted in dark orange the foods containing caffeine.

Tip: Eating smaller and more frequent meals or snacks can ease nausea.

Breakfast Snack Lunch Snack Dinner

• Vegetable vermicelli Sapota • Coconut rice • Apple juice • Black eyed peas
Monday

upma • Colocasia masala dry • Peanuts curry

• Banana milkshake • Radish spring onion sundal • Curd
salad • Parotta

• Appam Mango • Sweet potato and • Buttermilk • Pasta in spinach

• Vegetable stew peas sambhar (moru/majjige) and tomato sauce
Tuesday

• Coffee • Snake gourd • Black gram • Steamed broccoli

palya/poriyal vada and green beans
• Rasam
• Chapati/rice

• Masala oats porridge Watermelon • Mint rice • Almond milk • Mixed vegetable
Wednesday

with mixed vegetables • Bottle gourd and • Mixed sprouts curry

• Coconut water yellow lentils • Finger millet (ragi)
(moong) dal idiyappam
• Cucumber raita

• Potato and peas Pomegranate • Radish sambhar • Vermicelli • Kidney beans curry
Thursday

masala • Beetroot palya/poriyal payasam • Rice

• Dosa • Curd
• Rice
• Orange juice

• Chapati with mashed Walnuts and • Vegetable pulao • Mango juice • Oats idli with
banana, raisins and dates • Pigeon peas dal with • Chickpeas vegetables
Friday

jaggery fenugreek greens sundal • Coconut chutney

• Watermelon juice • Tomato and onion raita

• Tomato onion Handful of • Stuffed ladies' finger • Lemonade • Cottage cheese

Saturday

uthappam raisins, dried • Shallot sambhar • Puffed rice (paneer) masala

• Coconut chutney apricot and • Rice with peanuts • Carrot and cucumber
• Ginger tea almonds • Curd salad
• Chapati

• Semolina (rava) idli Grapes • Ash gourd buttermilk • Tender • Mushroom masala
with mixed vegetables curry coconut water dosa
• Tomato chutney • Raw banana • Beetroot • Coriander coconut
Sunday

• Sapota milkshake palya/poriyal kosambari/ko chutney

• Pepper rasam sumalli
• Rice

Note: Lentils (dal) are also a good source of folic acid.

www.babycenter.in