Pregnancy menu plan: first trimester, week 1 (photos)
Reviewed by Danielle Townsend, Strategic Communications and Content Specialist
Written by Megan Rive
In your first trimester you need plenty of folate-rich foods. 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.
Tip: Keep dry crackers by your bed to nibble on if you feel queasy when you wake up.
If you're feeling queasy, foods rich in vitamin B6 may help with morning sickness.
Photo credit: Thinkstock
Monday
Breakfast: Porridge made with milk, flavoured with a pinch of cinnamon and a tablespoon of diced apple or apple puree, and topped with sliced banana
Snack: Low-fat yoghurt; Orange
Lunch: Avocado and grilled chicken salad; Banana
Snack: Small fruit or cheese scone
Dinner: Chicken cacciatore with brown rice
Snack: Low-fat yoghurt; Orange
Lunch: Avocado and grilled chicken salad; Banana
Snack: Small fruit or cheese scone
Dinner: Chicken cacciatore with brown rice
Photo credit: iStock.com / Lauri Patterson
Tuesday
Breakfast: Pancakes or pikelets topped with Greek yoghurt, chopped fresh fruit and a sprinkling of nuts or seeds, add some stem ginger for extra vitamin B6; Fruit smoothie with low-fat milk
Snack: Multigrain toast and peanut butter
Lunch: Baked potato and a small tin of low-salt baked beans in tomato sauce or ratatouille; Bunch of grapes
Snack: Small handful of dried apricots
Dinner: Beef and black-eye bean casserole
Snack: Multigrain toast and peanut butter
Lunch: Baked potato and a small tin of low-salt baked beans in tomato sauce or ratatouille; Bunch of grapes
Snack: Small handful of dried apricots
Dinner: Beef and black-eye bean casserole
Photo credit: Thinkstock
Wednesday
Breakfast: Bran flakes with low-fat milk and sliced banana; Small freshly squeezed orange juice
Snack: Cruskits with avocado and tomato
Lunch: Broccoli and pea soup with a crusty wholegrain roll; Apple
Snack: Carrot sticks and hommus dip
Dinner: Stir-fry lean beef, chicken or prawn with seasonal veggies and egg noodles
Snack: Cruskits with avocado and tomato
Lunch: Broccoli and pea soup with a crusty wholegrain roll; Apple
Snack: Carrot sticks and hommus dip
Dinner: Stir-fry lean beef, chicken or prawn with seasonal veggies and egg noodles
Photo credit: iStock.com / bhofack2
Thursday
Breakfast: Porridge made with milk, flavoured with a tablespoon of fresh berries; Green or herbal tea
Snack: Tub of low-fat yoghurt
Lunch: Tasty cheese, cherry tomatoes, avocado, almond and couscous salad; Papaya (pawpaw) or grapefuit
Snack: Slice of banana bread
Dinner: Creamy tuna and salmon pie with steamed green veggies or sweetcorn, carrots and peas
Snack: Tub of low-fat yoghurt
Lunch: Tasty cheese, cherry tomatoes, avocado, almond and couscous salad; Papaya (pawpaw) or grapefuit
Snack: Slice of banana bread
Dinner: Creamy tuna and salmon pie with steamed green veggies or sweetcorn, carrots and peas
Photo credit: Alex Ambrose for BabyCenter
Friday
Breakfast: Wholemeal or grainy toast spread with peanut butter; Small tub of low-fat yoghurt
Snack: Piece of fresh fruit
Lunch: Cranberry and cream cheese wrap with lettuce or rocket; Slice of melon
Snack: Breadsticks and vegie sticks with low-fat dip
Dinner: Lamb chops with new potatoes, broccoli and peas
Snack: Piece of fresh fruit
Lunch: Cranberry and cream cheese wrap with lettuce or rocket; Slice of melon
Snack: Breadsticks and vegie sticks with low-fat dip
Dinner: Lamb chops with new potatoes, broccoli and peas
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Photo credit: Thinkstock
Saturday
Breakfast: Greek yoghurt with dried fruit, nuts and muesli; Small freshly squeezed orange juice
Snack: Crumpets with peanut butter
Lunch: Homemade sushi with tinned tuna, avocado and cucumber; Kiwi fruit
Snack: Crispbread with slices of Swiss cheese and tomatoes
Dinner: Pasta with napoli or puttanesca sauce, and fresh basil; Slice of fresh, crusty garlic bread
Snack: Crumpets with peanut butter
Lunch: Homemade sushi with tinned tuna, avocado and cucumber; Kiwi fruit
Snack: Crispbread with slices of Swiss cheese and tomatoes
Dinner: Pasta with napoli or puttanesca sauce, and fresh basil; Slice of fresh, crusty garlic bread
Photo credit: Thinkstock
Sunday
Breakfast: Scrambled eggs, grilled tomato and sautéed mushrooms on toasted bagel
Snack: Banana
Lunch: Fresh garden salad with tinned tuna in spring water
Snack: Small handful of nuts and dried fruit
Dinner: Roast chicken with beans and roast potatoes, broccoli and carrots; Apple and pear crumble
Check out more of our pregnancy meal planners.
Snack: Banana
Lunch: Fresh garden salad with tinned tuna in spring water
Snack: Small handful of nuts and dried fruit
Dinner: Roast chicken with beans and roast potatoes, broccoli and carrots; Apple and pear crumble
Check out more of our pregnancy meal planners.
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Megan Rive is a communication, content strategy and project delivery specialist. She was Babycenter editor for six years.
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