Pregnancy menu plan: third trimester, week 1 (photos)

Reviewed by Danielle Townsend, Strategic Communications and Content Specialist

You need plenty of energy in the third trimester, so we've included lots of energy-rich foods in this week's meal planner.

We've also thrown in vitamin K-rich foods. Vitamin K helps your blood clot, which is important for birth.

Tip: You need 500 kilojoules a day more in the third trimester than in the second, so make sure you have some healthy snacks.

Photo credit: iStock.comj / nito100

Monday

Breakfast: Porridge made with milk, flavoured with a pinch of cinnamon and a tablespoon of stewed apple

Snack: Small roll with peanut butter

Lunch: Couscous egg salad with pine nuts and currants

Snack: Carrot sticks with roasted capsicum dip

Dinner: Smoked salmon and spinach pasta with a fresh garden salad (cook the smoked salmon until piping hot and eat straight away)

Photo credit: Thinkstock

Tuesday

Breakfast: Pancakes topped with plain or Greek yoghurt, chopped fresh fruit and flaked almonds; Berry smoothie

Snack: English muffin with tasty cheese

Lunch: Roast beef and rocket in a wholegrain baguette; Small bunch of grapes

Snack: Slice of banana bread

Dinner: Creamy chickpea curry with raita and brown rice

Photo credit: iStockphoto / modesigns58

Wednesday

Breakfast: Weet-bix with milk, sliced banana and a few prunes; Mandarin or orange

Snack: Yoghurt, watermelon and berries

Lunch: Beetroot soup

Snack: Two rye crackers topped with tinned tuna

Dinner: Chicken risotto with crusty wholemeal bread and rocket salad

Photo credit: Thinkstock

Thursday

Breakfast: Porridge made with milk, flavoured with fresh berries (or defrosted frozen berries); Herbal tea

Snack: Slice of raisin toast with margarine

Lunch: Pita with baby spinach, Swiss cheese and grapes

Snack: Two homemade Vietnamese rice paper rolls

Dinner: Creamy tuna and salmon pie with steamed green beans, asparagus and carrot

Photo credit: Thinkstock

Friday

Breakfast: Wholegrain toast spread with peanut butter; Yoghurt drink

Snack: Handful of walnuts and dried fruit

Lunch: Salmon and watercress salad; Apple

Snack: Fruity oat biscuit fingers

Dinner: Lamb chops with sweet potato wedges, snowpeas and broccoli

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Photo credit: Thinkstock

Saturday

Breakfast: Greek yoghurt with flaked almonds, fresh fruit and muesli (leave overnight in the fridge to soften); Freshly squeezed orange juice

Snack: Homemade cucumber sushi roll and edamame

Lunch: Toasted tomato and cheese wholemeal sandwich; Pear

Snack: Wholemeal toast topped with baked beans

Dinner: Beef lasagne made with ragu sauce and served with a mixed side salad

Photo credit: istock.com / jrwasserman

Sunday

Breakfast: Scrambled eggs on toasted bagel, sautéed mushrooms and avocado; V8 or tomato juice

Snack: Strawberry milkshake

Lunch: Spinach and cheese quiche

Snack: Bruschetta with tomato

Dinner: Roast lamb with potatoes, carrots and green beans; Sultana rice pudding

Check out our other pregnancy meal planners.

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