Pregnancy menu plan | First trimester : week 1 - BabyCenter

Pregnancy menu plan | First trimester : week 1

In your first trimester you need plenty of folate-rich foods. We¡¯ve highlighted in green foods that are rich in

folic acid. You¡¯ll still need to take a folic acid supplement, even if you eat plenty of folate-rich foods.

If you¡¯re feeling queasy, foods rich in vitamin B6 may help with morning sickness. We¡¯ve highlighted in

purple foods that are rich in vitamin B6.

Tip: keep dry crackers by your bed to nibble on if you feel queasy when you wake up

Friday

Thursday

Wednesday

Tuesday

Monday

Breakfast

Snack

Lunch

? Porridge made with milk

flavoured with a pinch of

cinnamon and a tbsp apple

puree. Top with a small, thinly

sliced banana

? Low-fat

yoghurt

? Smoked chicken and

avocado salad

? Orange

? Banana

? Greek yoghurt and ginger

with chopped fresh fruit on

pancakes or pikelets

? Multigrain

toast and

peanut

butter

? Baked potato and a

small tin of baked beans

in tomato sauce or

ratatouille

? Fruit smoothie with low-fat

milk

? Bran flakes with low-fat milk

and sliced banana

Dinner

? Small fruit or

cheese

scone

? Chicken cacciatore

with brown rice

? Handful of

dried

apricots

? Beef and black eye

bean casserole

? Carrot sticks

and

hommus

dip

? Stir fry lean beef,

chicken or prawn with

seasonal veggies and

egg noodles

? Slice of

banana

bread

? Creamy tuna and

salmon pie with

asparagus

? Breadsticks

with low-fat

dip

? Lamb chops with new

potatoes, broccoli

and peas

? Muesli bar

? Pasta with fresh

Neopolitan sauce and

fresh basil

? Bunch of grapes

? Cruskits,

turkey and

cranberry

? Small freshly squeezed

orange juice

? Porridge made with milk

flavoured with a tbsp of fresh

berries

Snack

? Broccoli and pea soup

with a crusty

wholegrain roll

? Apple

? Tub of lowfat

yoghurt

? Tasty cheese, cherry

tomatoes, avocado,

lean chicken and

couscous salad

? Green or herbal tea

? Papaya

? Wholemeal or grainy toast

spread with peanut butter

? Piece of

fresh fruit

? Cranberry and cream

cheese wrap with

watercress

? 1 small tub of low-fat yoghurt

Sunday

Saturday

? Slice of melon

? Greek yoghurt and ginger

with dried fruit and muesli

? Small freshly squeezed

orange juice

? Scrambled eggs grilled

tomato and saut¨¦ed

mushrooms on toasted bagel

? Crumpets

with

peanut

butter

? Salmon and

watercress salad

? Banana

? Fresh garden salad

with tuna in spring

water

? Kiwi fruit

? A slice of fresh crusty

bread

? Small

handful of

nuts and

dried fruit

? Roast chicken with

roast potatoes,

broccoli and carrots

? Apple and pear

crumble

.au

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download