Pregnancy menu plan

Second trimester Week 4

Eat plenty of foods that help your unborn
baby grow. Foods rich in omega 3 fatty acids
will help your babys brain development.
Weve highlighted in blue foods that are
rich in omega 3 fatty acids.

breakfast

Calcium and vitamin D help to

grow strong bones and teeth.
Weve highlighted in orange
foods that are rich in calcium.

noon meal

evening
meal

Wednesday

Thursday

Friday

Saturday

Sunday

Sardine and sliced

cheese, lined with
spinach and
tomato, on toasted
ciabatta

Chicken and
mushroom on
glutinous rice (loh
mai kai)

Omelette with
cheese, onion,
tomato and
capsicum

Dumplings
(wantons) with
sawi in anchovies
stock

Nyonya turnip cake

topped with fried
shrimp and shallot

Bran cereal with

sliced banana,
passion fruit and
chopped apple,
with low fat milk

Kuih cara berlauk

with kuih mangkuk
and chopped
vegetable topping

Guava juice

Tea/coffee with
low fat milk

Fresh lime with

honey

Fruit yoghurt

Fragrant pear

Almond cookies

Cherry tomatoes
and grapes

Banana

Otak-otak and
satar Terengganu

Crepe with savoury

ham and cheese

Ulam

Celery and carrot

on yoghurt dip

Brown rice seafood

porridge boiled with
chopped shiitake
mushroom, scallion
and chopped
anchovies

Roasted chicken
thigh, vegetable
salad, steamed
carrot, corn on cob
and whole wheat
roll

Herbal tea

Chocolate milk

High calcium biscuit

Baked potato with

tuna and coleslaw
Papaya

Chocolate low fat

milk
Sliced pumpkin
bread

Fresh fruit mix

1 large slice
roasted chicken
pizza with cheesy
crust

Vegetarian fried
(brown) rice
Bayam, soft tofu,
kelp and miso soup

Fresh lemon tea

High calcium
biscuit

Tree nuts

Papaya

Ciku

Trail mix with

toasted nuts and
crispy anchovies

Ciku

Chopped mango on
yoghurt

Vegetable curry
with
mushroom rice and
naan bread

Hainanese
chicken rice

Old cucumber with

lean pork and dried
squid soup (pork
can be substituted
with chicken)

Fried rice with

sliced beef,
almond flakes and
spices

Carp soup with

lotus root and red
dates, served with
rice

Chicken and
walnut salad in
multigrain
sandwich

Chapati with long

bean curry and
fried bitter gourd

Ulam with sambal

Stir-fried bitter
gourd with egg

Passion fruit on
yoghurt & crunchy
bran cereal

Frozen yoghurt

Sliced orange

Tree nuts

Lotus root and

peanut soup

Brown rice

supper

Tip: keep a pack of

almonds in your desk
drawer at work for an
easy-to-eat energy boost

Tuesday

Papaya

snack

Weve
highlighted in
purple foods
rich in iron &
omega 3

Monday

Pulpy orange juice

mid morning

Youll need to have plenty of

iron-rich foods. Iron helps you to
make red blood cells for your
growing baby. Weve highlighted
in red foods that contain iron.

Kiwi fruit

Frozen yoghurt

Korean pear

Honeydew smoothie