North 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

• Wholewheat toast with Muskmelon • Besan (gatta) curry • Almond • Red lentil (masoor) dal
Monday

tomato (tamatar) and (kharbooja) • Spinach and potato (badaam) milk • Round gourd (tinda)
cheese (paalak aloo) sabzi • Roasted • Chapati/rice
• Sweet lime (mausambi) • Chapati/rice chickpeas
juice (chana)

• Fenugreek (methi) Sapodilla • Kidney beans (rajma) • Sattu drink • Peas (matar) and
Tuesday

parantha (chikoo) • Bitter gourd (karela) sabzi cauliflower (phool gobhi)

• Lassi • Curd masala
• Cumin (jeera) rice • Colocasia (arbi) sabzi
• Onion (pyaaz) parantha

• Oats porridge (jai Guava • Soya and potato (aloo) • Mango (aam) • Mushroom and spring
Wednesday

daliya) with raisins (amrud) curry milkshake onion (khumb hari

(kishmish) and walnuts • Mustard greens (sarson • Green gram pyaaz) soup
(akhrot) ka saag) (hari moong) • Grilled tomato and
• Coconut water (nariyal • Parantha sprouts broccoli (tamatar hari
pani) gobhi)
• Cheese toast

• Vegetable stew Orange • Cottage cheese (shahi • Jal jeera • Radish (mooli) parantha
Thursday

• Appam (santara) paneer) curry • Dhokla • Indian gooseberry

• Ginger tea • Okra (bhindi) sabzi (amla) chutney
• Buckwheat (kuttu) • Tomato, cucumber,
chapati coriander (tamatar,
kheera, dhaniya) raita

• Chickpea flour Banana • Peas and fenugreek • Lemonade • Split black gram with
(besan) cheela with (kela) (matar methi) pulao (nimbu pani) spinach (paalak urad)
vegetables • Beans with coconut • Mixed nuts dal
Friday

• Mango (aam) panna (beens nariyal) sabzi • Runner bean and

• Cucumber (kheera) raita potato (sem aloo)
sabzi
• Onion (pyaaz) stuffed
roti

• Semolina (suji) upma Grapes • Raw banana (kacha • Watermelon • Pigeon peas
with beans and carrot (angoor) kela) kofta curry (tarbooj) juice (arhar/toor) dal
Saturday

(beens gajar) • Turnip greens (shalgam • Puffed rice • Colocasia (arbi) sabzi
• Cucumber buttermilk ka saag) (murmura) with • Chapati/rice
(kheera chhaach) • Mint (pudina) raita peanuts
• Sorghum flour (jowar) (moongphali)
roti

• Cauliflower (gobhi) Ripe • Vegetable khichdi • Lassi • Chickpea (chhole)

parantha papaya • Coriander (dhaniya) • Roasted corn curry
Sunday

• Curd (dahi) (papita) chutney chaat (bhutta) • Radish (mooli) sabzi

• Tea • Cucumber, onion, tomato • Pomegranate (anaar)
(kheera, pyaaz, tamatar) raita
raita • Chapati/rice

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